Today’s topic is one that I’m passionate about: women’s health and fitness! While all genders and people confront distinct and individualized situations, I believe that those who share similar identities can share some commonalities.
Women’s Health and Fitness Advice
Being a woman comes with some familiar territory when it comes to fitness, exercise, body image, esteem, diet, and weight, at least in my experience.
As a result, I believe it is our responsibility as women to assist empower and support one another.
In a nutshell, this article is about learning how to be kinder to ourselves, which can only lead to being kinder to others.
First, I’d like to clarify some common misunderstandings about nutrition, exercise, and wellbeing that many women have, and then I’d like to share some wonderful fitness advice for women.
1. Lifting Heavy Weights Will Make You Bulky
This is a common misconception I’ve encountered in my years working in the fitness industry.
Lifting weights, believe me, will not make you overweight. It takes a specific weight and rep range to create muscle. Lifting light to moderate weights will not bulk up anyone. If anything, it will encourage the development of lean muscle, making a person appear slimmer and more in form.
Everything, including exercise, must be tailored to the individual. Resistance training will/can have varying effects depending on a variety of parameters, including food, weekly exercises, set and rep ranges, weight range, fitness level, body compensations, mental/emotional health, physical limitations/injuries, sleep, metabolism, age, and so on.
With this in mind, finding a resistance training program that is right for you and your goals is critical. Furthermore, I strongly advise most people to engage in some form of weight training. Resistance exercise helps to keep muscles in good shape, which helps to enhance functional mobility and the body’s maximum capability.
Finally, adding lean muscle to your body can aid with weight management. At rest, your body burns 50 calories for every pound of muscle you add to your body. This can serve as a failsafe for you when it comes to cheat meals. However, I do not recommend relying on this alone to maintain a healthy weight.
It takes a 3500 caloric deficit each week to lose a pound of muscle in theory (I mention this since everyone loses weight differently), thus 50 calories per pound of muscle aren’t the only item to consider while trying to lose weight healthily. To rely only on this, one would have to grow 70 pounds of muscle, which is not possible for nearly many girls.
However, I find this information to be soothing and useful!
2. Protein Is Only For Bodybuilders And Men
In reality, everyone requires protein in their daily diet. Your goals and dietary restrictions will influence the amount and type of protein you consume.
Someone who wants to bulk up and/or compete in bodybuilding competitions requires more protein than the average person.
For most people, chicken breast, lean turkey, and egg whites are excellent healthy protein options. This, of course, does not address vegan protein alternatives, which would necessitate a separate post entirely.
Furthermore, vegans can consume sufficient protein. However, I find that building muscle while not being vegan is easier—though not impossible.
Whey protein powders like Quest and Isopure are two of my favorites. For vegans and lactose-intolerant people, this is not a suitable alternative.
I would absolutely recommend Owyn and Evolve powders as fantastic, healthful plant-based protein choices.
Finally, if you’re confused about the types and amounts of protein you should be eating, I strongly advise consulting a nutritionist or fitness specialist.
3. It Isn’t Necessary For Women To Exercise Their Chests
This is completely incorrect. Working the chest permits our upper bodies to work at their full potential and avoid upper body compensations.
If you have strong triceps and biceps but weak pectoral muscles, for example, the biceps and triceps may take over for the chest, causing undesired imbalances in the body and possibly leading to injury.
All of our muscle groups should be powerful and ready to go. Our bodies can function like a well-oiled machine in this way.
Furthermore, completing chest workouts like push-ups and chest presses can assist elevate and maintain the breasts, which can boost a woman’s general self-esteem.
4. We must work together.
I recently began working in an all-lifting women’s club, and the level of support and community is incredible.
As women, I believe we are indoctrinated to be threatened by one another and to compete with one another.
However, I believe it is the incorrect approach!
We must help and empower one another. The only person with whom we should compete is ourselves. Just because someone accomplishes something very well does not imply that we are inferior.
When we criticize someone else, it’s frequently a result of a poor self-esteem trigger in ourselves.
That being said, I believe it’s a good idea for everyone to check in with themselves when they feel compelled to say something negative about someone else, recognize where the need to say x comes from, and replace the negative thought/sentence with something positive about themselves and, ideally, the person you were trying to put down.
This will result in personal empowerment as well as the empowerment of others.
It’s pointless to tear other people down. There will always be someone who is in better form, who is more athletic, who is more agile, but remember that you have your own strengths! And the person you’re envious of has flaws as well. Everyone’s strengths and limitations are a part of the human condition.
Having said that, I completely advocate congratulations to fellow girls who are crushing it in the gym.
We must all do a better job of supporting one another, especially because the media is constantly tearing women down and making us doubt ourselves.
I hope that all women who read this article will feel a sense of sisterhood and increased self-esteem, as well as a greater understanding of why some fitness misconceptions are untrue.
Please do not hesitate to contact me if you have any questions or comments about fitness tips for women or anything else.
I wish you everybody a wonderful day! Thank you for reading, as always, and stay tuned!