How To Stay Lean And Look Great Forever


How to stay lean and look great forever

The benefits of staying lean are numerous. From improved health to aesthetics, there are many reasons why you should strive to maintain healthy body weight. And with the right approach, it doesn’t have to be difficult. In this blog post, we’ll cover the best ways to stay lean, including proper nutrition and intermittent fasting, as well as how to make staying lean a lifestyle.

The benefits of staying lean.

Improved Health

When you are carrying around less weight, your overall health improves. Your heart doesn’t have to work as hard to pump blood throughout your body and you reduce your risk of developing cardiovascular disease. You also lower your chances of developing type II diabetes, sleep apnea, and various types of cancer.


This one is pretty self-explanatory – when you stay lean, you look better. Clothes fit better, you appear more toned and defined, and you generally look healthier. All of this can lead to an increase in confidence, which can have a positive impact on every area of your life.

Improved performance

Whether you’re an athlete or just someone who likes to stay active, being lean will help you perform better. Carrying less body fat and more muscle weight means that you’ll have more energy and endurance, burn more calories and you’ll be able to move more efficiently.

The best ways to stay lean.

Proper nutrition

The first step to staying lean is to eat a healthy diet. This means consuming plenty of fruits, vegetables, and whole grains, and limiting your intake of processed foods, sugary drinks, and excessive calories in fats. Eating a healthy diet will help to keep your weight down and improve your overall health.

Intermittent fasting

Intermittent fasting is another effective way to stay lean. This involves periods of fasting, followed by periods of eating. This can help you not overeat.

HIIT workouts

High-intensity interval training (HIIT) is a type of exercise that alternates between short bursts of intense activity and brief periods of rest or recovery. HIIT workouts are a waste of time if you want to lose weight, but they can work for maintenance or if you’re trying to improve your cardiovascular health.

High-Intensity workouts

There are a lot of different ways to approach high-intensity workouts. Some people like to go all out, while others prefer to take a more moderate approach. Most people don’t understand when to push and when not to, and how to benefit from both. There are a few things that you should keep in mind. First, make sure that you warm up properly. This will help you avoid injury and get the most out of your workout. Second, focus on quality over quantity. It’s better to do a few quality reps than to try and do as many reps as possible with bad form. Intensity means how hard you’re working against your max, not how hard you feel like you’re working out.

One of the best ways to approach high-intensity workouts is by using an RPE system or 1rm. This will help you keep track of your workout intensity and make sure that you’re working at the right level. You can join the Ignaciosports VIRTUAL APP and follow the weekly workouts with the RPE system.

How to make staying lean a lifestyle.

Creating a healthy lifestyle plan

The first step to making staying lean a lifestyle is to create a healthy lifestyle plan. This plan should include both diet and exercise recommendations. For example, eating lean protein between 1lb – 1.5lb per body weight ( or your lean muscle weight) and vegetables at every meal, and doing 4x times per week Hight-intensity workouts, combining hypertrophy and strength training.

Finding the right motivation

Once you have created a healthy lifestyle plan, it is important to find the right motivation to stick to it ( results are the best motivation). This may mean setting weight loss or fitness goals or simply finding a role model who has successfully made staying lean a part of their life, like me (Instagram).

Sticking to your plan

The final step in making staying lean a lifestyle is sticking to your plan. This means following your diet and exercise recommendations on a consistent basis, even when you don’t feel like it, the goal is to turn them into a habit. It also means being prepared for setbacks and slips, and with the Ignaciosports app and the free weight loss course, you can learn how to get back on track as soon as possible.

Sleep Deprivation

When trying to lose weight sleep is important because it helps the body recover from the day and reset itself in ” the healing process”.

Not getting enough sleep can increase the levels of the hormone ghrelin. Ghrelin signals the body to release more hunger hormones, which can lead to overeating.

It is recommended to get at least 7 hours of sleep each night. Not only to reduce cravings but to control cortisol levels that can impede further weight loss and muscle building.


If you want to stay lean and look great forever, it’s important to make staying lean a lifestyle. This means creating a healthy lifestyle plan and finding the right motivation to stick to it ( results). Proper nutrition and intermittent fasting can be good options for a plan, and High-Intensity workouts can help you burn fat and build muscle. By following these tips, you can improve your health, performance, and appearance – enjoy fitness with results and the benefits of a leaner body for life.

Best Way To Build Lean Muscle

HOW TO BUILD LEAN MUSCLE and get results in each training session

Create Different Rep Ranges

This will allow you to focus on controlling the weight for x reps. The idea is on a 10-12rep range, and reach the 12th rep in order to increase the load. Then we can add different training methods such as basic progression or dynamic double progression with different styles.
The virtual app is where you will find over 15 training styles and methods

Controlled Reps

Controlling eccentric and concentric movement will allow you to set up a tempo where you can connect with the targeted muscle much better while keeping full tension ONLY on those muscles.

Controlled reps are also tied in with movement velocity. Controlled but explosive movement is more likely to stimulate faster fibers and slower movements might better stimulate smaller motor units.

Mind Muscle Connection

This is the fundamental of training if results are what you seek.
Think of it as “savage yoga training.” In your mind, you have to visualize the targeted muscles contracting and lifting the weight, ( 97% of people I see training, just move weight around) feeling every sensation, and trying to contract every fiber rather than going through the motions.
Yes, in both eccentric and concentric movements, I know is easier said than done, but this is why we practice on a rep range with controlled reps, with perfect form, and full mind-muscle connection before adding more reps or weight.

Full range Of Motion ( ROM )

Partial reps can work and give results but as you become a more advanced lifter a full range of motion will be more beneficial.
Different motor units activate during different portions along the range of
motion of a movement. Some are activated through the whole range, some
at the stretched position, some at the contracted position, and some at various
points between.
Tension while stretching a muscle seems to be an independent growth stimulator
in addition to tension itself. By doing full ROM, you can stimulate
growth via both tension in general and tension under stretch specifically.

Training To Failure

Before training to failure all the above must be in check, otherwise, the only thing failing is your training session.
Training to failure should be the goal of every program. While one session at 10 RPE will cause more growth than one session at 5 RPE, the 10 RPE session will create more fatigue. This fatigue will limit your ability to progressively overload across subsequent weeks and therefore limit gains.

Having the right workout programming “structure” will allow you to maximize muscle growth without limiting your gains, we do this by creating a periodization.

Stop wondering what to do and join the virtual app and follow the weekly program.


 Focus on Recovery

Breaking Satellite cells is the focus at the gym ” creating damage “. Off the gym, we need to repair the damage, so we can come back strong enough to progress from past workouts.

Ideally, you want to train based on how well you can repair if that makes sense.

Start by sleeping 8hrs, upping your protein intake to 1.5lb per body weight, and reduce stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.

Recovery means that you’re able to have great pumps when working out, you can progress with your lifts, you are in a good mood, and you can enjoy and perform optimally at everything.

My Experience With The Fitness App

For the past 3 years, I have been seeing amazing results only by doing the things I didn’t want to do, or I thought it was a waste of time, didn’t really matter…just completely ignored it.

First off I am very angry at the amount of time ( life) wasted when I could have made big gains, especially between 25-30yrs when the body was able to perform at its peak. That said I created a goal for myself that I want to accomplish. To be 183lb less than 10%fat  all NATURAL by the age of 40.

I started at 36.5 and got in the best shape possible ( time of writing this I am 38.5) , dropped weight/fat down to 150lb  6-7% fat.


Dropping weight is way different than trying to build muscle, but having the right structure & strategy, and tools to keep you on track is a must!

I started doing online training for a lot of my clients with the virtual app and saw how well it worked for them when following a plan, the feedback was always about how they don’t have to think about what to do.. “just follow the plan”.

So I began to build my own programs, with specific strategies and goals. The results came immediately! , I was able to monitor my progress and get the feedback I needed to adjust my workouts and further continue my progress without getting stuck.

It was like finding the secret weapon, there is nothing stopping me from getting results “just follow the plan”.


Building programs became a lot of fun for me, and I began to do more research and learn about the top ways to have effective workouts and progressions. After my first initial year of losing weight, I began my new journey to 183lb, and I have been progressing very well for the past 1.5 years adding 16lb of lean muscle using the app and monitoring my progress on each workout session/program.


I have been telling everyone about how I am progressing, using the app, tracking all my fitness progress, and how amazing and immediate results you can get.  Those who succeed in transforming themselves are those who write everything down.  As they say “That which gets measured gets improved.”

I invite you to try it out for yourself and see how powerful it is to monitor your progress and to have a personal trainer in your pocket with weekly/monthly programs guiding you.

There’re many more options with the app, such as gym/home workout variations where I build the best workout combinations for a full-body part or mixed. There’re over 15 training styles where you can combine these variations and create awesome workouts.

Try the Virtual APP Today for 14 days! .. and IGNITE YOUR BODY!

Best Way To Do A 4 Day Workout Split

The great thing about 4-day workout splits is that they aren’t extreme. You’re working out a moderate amount with a moderate training frequency, Four-day workouts have become an increasingly popular way to train and for most intermediate lifters, that tends to be ideal for building muscle. We can train every muscle 2 to 4 days per week, you have plenty of time to do all of the best exercises, the workload is spread out over enough days that it’s fairly easy to push yourself hard every workout, and you can target the entire body, and recover. That’s why doing it right is important, and 4-day workout routines can be absolutely perfect for building muscle and strength.

How to see results on a 4-Day Workout Split?

Setting up the correct frequency, volume, intensity, and RPE ranges of your workouts per week it’s very important with the type of goals that you want such as losing weight, building strength, muscle, or a specific muscle group.

How to Train for Muscle Mass

Choose good exercises: you want to choose the lifts that we can perform with perfect technique & mind-muscle connection for stimulating muscle growth, usually building your routines out of the big compound lifts like squats, bench press, deadlift, military press, and chin-ups. After that, you can add in smaller lifts to work the muscles that aren’t properly stimulated, such as triceps curls and side delts. The good news is, that 4 days is a lot to work with. We have room for tons of great lifts.

Do enough sets per week: Most research shows that doing somewhere between 4-10 sets would be to maintain muscle and 15–30 sets per muscle per week is ideal for building muscle.

Do enough reps per set: Most research shows that doing 4–30 reps per set will build muscle, but that we gain more muscle by keeping most of our training in the 8–20 rep range.

Rest long enough between sets: The body has a limited supply of ATP, and it must be replenished for work to continue. With that being said, the amount of rest taken in between sets is directly related to how much energy will be available to the muscles for the following set. To recover properly between sets, we usually need to rest somewhere between 2–5 minutes between sets to recover properly and stimulate more muscle growth.

Train often enough: to maximize the rate of muscle growth, you want to train your muscles 2–4 times per week, and 4-day workout splits are perfect for this.

Train hard enough: to make sure that you’re challenging your muscles, you need to bring sets within 0–3 reps of failure on most sets.

You don’t need to hit PRs every workout, but you should always try to either add weight to the bar, reps, or extra sets. That’s how we achieve progressive overload, becoming bigger and stronger over time. There’re specific programs such as the IG4x where we create a progressive overload for you each weak. Setting the correct progressive sets with %2 weight overload is the key to maximum muscle growth. Try it free for 14 days IG4x, exercise videos, explanations, record your progress, and more. The interesting thing about the program is that we combine muscle hypertrophy, muscle focus, and strength.

How do you do the 4-day split workout?

The routine consists of 4 days of training with a day of rest in between. You can train each muscle group once per week or split up the recommended sets and reps across 4 days, working each muscle group  2 times per week. The combinations are endless, so you can set up which muscle groups to work on and also change it where you can muscle focus if you’re trying to develop a specific muscle group.

4-day Split Workout Routines

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Back/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Biceps
Tuesday: Back/Shoulders
Wednesday: Off
Thursday: Legs/Abs
Friday: Shoulders/Arms
Saturday: Off
Sunday: Off

Monday: Back/Triceps
Tuesday: Chest/Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Back/Chest
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest/ Biceps
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Legs/Abs
Saturday: Off
Sunday: Off

Monday: Back /Hamstring
Tuesday: Chest /Biceps
Wednesday: Off
Thursday: Legs/Triceps
Friday: Shoulders/Back
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Off
Wednesday: Quads/ Hams
Thursday: Shoulders/Biceps/Triceps
Friday: Off
Saturday: Back/Calves /Abs
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Off
Friday: Back/Traps/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Quads/Hams
Wednesday: Off
Thursday: Shoulders/Triceps/abs
Friday: Off
Saturday: Back/Calves/abs
Sunday: Off

Monday: Quads/Hams/abs
Tuesday: Chest/Bicep/Calves
Wednesday: Off
Thursday: Back/ Traps/Abs
Friday: Shoulders/Tricep/Calves
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Off
Wednesday: Back
Thursday: Arm/Shoulders
Friday: Off
Saturday: Legs
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Back/Trap
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Quads/Hamstrings/Calves
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Biceps /Triceps
Saturday: Off
Sunday: Off

Monday: Chest/Biceps /Abs
Tuesday: Legs
Wednesday: Off
Thursday: Back/Traps
Friday: Off
Saturday: Shoulders/Triceps/calves
Sunday: Off

Monday: Quads/Hamstrings/Calves
Tuesday: Shoulders/Triceps/Abs
Wednesday: Off
Thursday: Back/Traps/Calves
Friday: Chest/Biceps/Abs
Saturday: Off
Sunday: Off

Muscle Focus

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Back
Friday: Off
Saturday: Chest/Shoulder/Arms
Sunday: Off

Monday: Quads/Hams/Calves
Tuesday: Chest/Back /Biceps
Wednesday: Off
Thursday: Quads/Hams/calves
Friday: Off
Saturday: Shoulders/Triceps/Quads
Sunday: Off

Benefits of Bodybuilding Training

Benefits of Bodybuilding Training

Living in Florida has many perks and warm weather is one of them. Plus, the summer is here and you want to look your best when you hit the beach. In order to look your best, you have to eat healthier diet and pair it with exercise. When we’re talking about physical activity, bodybuilding is an excellent way to sculpt your body and look like a Greek god or goddess. Besides incredible physique, bodybuilding also delivers a bunch of benefits that most people never knew about. Throughout this article you’re going to find out all amazing reasons why bodybuilding training is the key to looking and feeling great.

Heart health


Sedentary lifestyle raises levels of LDL or bad cholesterol. On the other hand, one of major benefits of bodybuilding training includes increasing HDL or good cholesterol while decreasing levels of LDL counterpart. In turn, the risk of heart diseases and stroke reduces significantly. This is particularly beneficial if we take into account that heart disease is the No. 1 cause in the United States killing more than 375,000 people a year according to

Stronger bones


Bodybuilding has positive impact on your muscles, bones, and joints. When your muscles are subjected to increased load resistance, they pull on your bones thus creating stronger, and bigger bone tissue. According to University of Arizona, the best way to increase bone density and size is to do exercises that involve weight-bearing, particularly bodybuilding. Plus, bodybuilding training can help you reduce risk of osteoarthritis and other types of arthritis. Isn’t that amazing?



Okay, you probably won’t be flexible enough to join the ballet troupe, but you’re going to move around more easily than before. Your tissues and joints need activity to stay flexible and bodybuilding is a great way to do that.

Mental health


Benefits of bodybuilding go beyond well-defined body and bodily health. This type of training can do wonders for your mental health as well. Here’s how:

  • Decreases stress and anxiety
  • Helps manage depression
  • Improves confidence and self-esteem
  • Improves sleep
  • Reduces fatigue and psychological tension.

Plus, bodybuilding training helps your mind and brain by protecting your memory and thinking as well as other cognitive abilities. Yes, your bodybuilding session makes you stronger, healthier, and it’s able to prevent or slow down age-related cognitive decline.

Energy and productivity


Bodybuilding boosts your energy levels that will help you become more productive at work and home. Positive body image and confidence will, also, make you more decisive and willing to accomplish more in other aspects of your life. It’s needless to say that others will pick up on your positive energy as well.

Skin health


Let’s face it; you didn’t expect to see skin health on the list of bodybuilding training benefits, but here it is. As you’re getting older it’s important to stay active for decreased risk of numerous diseases and improved skin health. Physical activity improves your blood flow thus allowing your skin to get nutrients it needs to stay youthful and radiant.

Reduced risk of injuries


Strong ligaments, tendons, and muscles are less likely to be injured. This is excellent news for all people with active lifestyle. Why? It’s because being active also comes with various injuries from time to time and bodybuilding can help you avoid them.

Body composition


Bodybuilding boosts your metabolism and although your weight might not change your body composition will. How? The answer is simple; bodybuilding training will help you lose fat and gain muscle. Over time you’ll notice gradual decrease in body fat and waist measurements. Hooray!

Bodybuilding training is the type of physical activity you need to get into the perfect shape and improve your overall health at the same time.

The training will also protect your cognitive abilities and make you look younger as well. All you have to do now is to work with your fitness trainer to get the dream body. Good luck!

Benefits of Bodybuilding Training

Maximizing Your Weight Loss Training Plan

There are many things you can do to lose your weight at a faster rate and maximizing your weight loss training plan is one of them. In order to shed those extra pounds sooner than you expected, it’s recommended to get the most out of exercises you’re already doing. How to do that? Keep reading to find out!

Get more cardio


The chances are high your weight loss training plan includes cardio. Any physical activity that allows you to talk but makes it difficult to hold a longer conversation is a secret weapon for successful weight loss. And guess what; cardio is the perfect example of such activity. Most people can physically sustain aerobic exercise for long enough to burn an impressive amount of calories. That’s why all people who want to lose weight should spend 60% of their gym time on cardio exercises.

Work more


To most people, performing certain exercises is enough. You remember the moves and do them easily. Is that enough? No, it’s not! If you’ve ever wondered why you’re not losing weight even though you’re exercising regularly, this is your answer. When you’re performing your workout just to “get it over with” and stuck into routine, your training plan suffers and becomes ineffective. So, is there anything you can do? From a scientific point of view, it’s the intensity of exercise that boosts your metabolism.

To maximize your weight loss training plan use this rule of thumb: if you don’t feel winded and feel like you can freely step it up – go ahead and do it. Ideally, whenever you feel like you’re routinely performing your exercises, you should increase the intensity.

Shift different intensities


It’s always good to mix things up a little bit, isn’t it? And your training plan is no exception. When you make some changes about the way you’re performing the exercise, your entire body has to adapt and you burn more calories. Several times throughout your workout session alternate intensities of your exercises. Ideally, you should shift between fast-paced aerobic exercise and exercises that are too hard to keep up for longer than a minute. Why? It’s because harder exercises burn more calories and speed up your metabolism, but they don’t allow you to keep up that pace like faced-paced exercises. This way, your weight loss training plan gets the best of two worlds: more intensity as well as more pace or calorie burn.

Don’t avoid weights


Lifting weights is largely overlooked and underappreciated, but strength training is good for your weight loss endeavor. Although it won’t necessarily help you lose a significant amount of weight, it will build muscle and sculpt your biceps. If you want to lose weight and avoid saggy skin, particularly on your arms, then don’t avoid weights in the gym. Pair strength training with cardio and you’re going to get a winning combination.



Cross-training is a technique that allows you to sustain a higher level of intensity for longer than you normally would if you decide to stick with working one particular area. To maximize your weight loss training plan you should alternate between working different muscle groups. For example, when your legs are exhausted from doing all those lunges, go ahead and perform overhead presses. When you feel the legs recovered, do squats etc.

Engage your core during exercises


Most exercises you perform involve your core in one way or another. To maximize your training, you should remember to engage your core in pretty much all exercises you’re doing. The reason is simple; you burn more calories when you engage different muscle groups.

Don’t perform same exercises all the time


Doing same workout circuit on daily basis isn’t as beneficial as you think. Your body gets used to them; which is why you spend less energy on these exercises and you burn fewer calories. Try performing similar exercises in different order; include equipment into your routine, ask your fitness trainer to create a plan with different exercises you can do so you don’t repeat the same ones day after day.

When we start our weight loss training plan we want to lose weight as soon as possible. But, in order to accomplish that goal, it’s important to know how to maximize the plan and get more out of it. This article showed you how and now it’s up to you to get more energy and intensity into your workouts. It’s highly recommended to consult your fitness trainer about different ways to max out your training plan.

4 Diet Plan Tips That Actually Work

4 Diet Plan Tips That Actually Work

According to the Calorie Control Council, more than 186 million adults in the US are weight conscious. Moreover, five out of ten or 54% of surveyed individuals want to lose weight while 28% of Americans are trying to control and maintain their weight. When we think about these figures, it comes as no wonder that we witness the rise of various weight loss programs. New diet plan takes over the internet, health and wellness magazines, even your TV. Founders of these diet plans usually claim they bring miraculous weight loss, but with variety of these programs out there, it can be quite confusing to choose the one that is right for you.

That’s why it’s highly important to work on your eating habits and plans with your fitness trainer! Until then, this article will show you tips you can follow to improve your eating habits and speed up your weight loss.

  1. Cut carbs


The average American eats twice the recommended daily value of grains and most of them are in the form of refined flour products. The average adult also consumes about 20 teaspoons of sugar a day and most of them are through sweetened drinks.

Ideal diet plan is the one that eliminates these simple carbs with low nutritional value in order to cut a big source of empty calories.

Did you know that skipping just one carbonated drink a day means your body is “saved” from 17 teaspoons of sugar or 250 calories and 26 pounds per year? When you think about it, it’s amazing that such a simple thing as skipping sweetened beverages or foods with low or no nutritional value at all can do wonders for your weight loss effort.

You can start cutting carbs right now. Here’s how:

  • Make smart choices – opt for nutrient-dense foods and eat smaller portions of healthy carbs
  • Don’t fall for those “expert tips” that promote eating extremely low amount of carbs. Remember, your body needs them for energy
  • Eat whole grains, they will keep your blood sugar steady and make you feel full for a longer period of time. This way, you won’t overeat
  • Control portions e.g. eat your food from a smaller plate
  • If you eat refined carbs pair them with foods rich in protein or healthy fat.
  1. Opt for high-volume foods


You’re hungry and you eat, but before you know it, you’re hungry again. It’s a vicious circle that disrupts your diet plan and weight loss efforts. The trick here is to be wise when it comes to food choices. Ideally, you should choose foods that are high in water content and fiber, but low in total calories. Consuming food that is rich in fiber and water tricks your brain and stomach into feeling full. As a result, you fill up without consuming too many calories. It’s needless to mention that fiber is essential for regular digestion which is crucial for your weight loss. Go for fruits and vegetables, salads and other healthy options.

  1. Eat more protein


Carbs take only two hours to digest while proteins take four. Why is this important? It’s important because slower digestion means you’re feeling full longer. Also, protein speeds up your metabolism and it’s necessary for building muscles or toning your body. According to the study published in the American Journal of Clinical Nutrition, high-protein diet plan provides improvements in appetite, body weight management, and cardiometabolic risk factors compared with lower protein diets.

  1. Food diary is a must


Regardless of your diet plan, what you eat, limit, or avoid it’s always recommended to keep a food diary in order to stay on the right track and analyze your progress. Food diaries expose bad habits that would usually go unnoticed and you have the perfect opportunity to change them to lose weight faster. Plus, when you write down what you eat, you eat less! You can keep food diary in a notebook, or you can download an app or printable journals.

Finding ideal diet plan doesn’t have to turn into a huge hassle when your fitness trainer creates ideal program you should follow based on your activity level, weight, and current eating habits. When it comes to these plans, you should always bear in mind there is no “one size fits all” rule and they require an individual approach. Combine healthy diet with regular exercise and you’re going to hit the jackpot.

Benefits of Strength Training for Women

Benefits of Strength Training for Women

Healthy lifestyle consists of physical activity and well-balanced diet. When it comes to fitness programs, most women usually stick to cardio and other exercises while strength training is largely overlooked. According to the National Center for Health Statistics, only 20% of women practice strength training on weekly basis. This type of physical activity is an important part of fitness program which is why this article aims to educate you more about amazing benefits of strength training for women.

Importance of strength training


Did you know that practicing strength training twice a week can reduce your body fat by 3% in only 10 weeks? In fact, you can reduce size of your waistline and hips by 3 inches without making any adjustments to your diet. Positive effects of strength training for women are well-documented.

For example, scientists at the University of Pennsylvania School of Medicine conducted a study to examine the link between strength training and adiposity in premenopausal women. The research included 164 overweight and obese women aged between 25 and 44. Findings, published in the American Journal of Clinical Nutrition, revealed that strength training is effective intervention for preventing increase of body fat and intraabdominal fat.

Furthermore, a study published in the Journal of Strength and Conditioning Research discovered that women who did 60 minutes of strength training burned 100 calories more the day following their workout comparing to days when they didn’t lift weights.

Two studies mentioned above and multiple scientific researches that examined this subject discovered the same thing – strength training for women is essential for successful weight loss.

Benefits of strength training

As mentioned above, this type of training is inevitable component of fitness programs and healthy lifestyle in general. Besides its benefits in burning fat and calories, strength training for women also offers the following:

  • Preserving muscle mass – as you age, your muscle mass gradually diminishes. Strength training allows you to counteract this effect by preserving and enhancing the mass of your muscles
  •  Reduced risk of osteoporosis – due to hormonal changes that occur in every woman’s body, bone density starts to decrease thus putting you at a greater risk of osteoporosis. One of the most important benefits of strength training for women is reduced bone deterioration as well as stronger bones
  • Decreased injury risk – when building muscle, you also protect your joints from injury. Moreover, this training increases your balance and coordination at the same time
  • Heart health – weight training improves cardiovascular health in numerous ways including lowering LDL (bad) cholesterol levels and increasing levels of HDL (good) cholesterol. Plus, strength training regulates your blood pressure
  • Reduced risk of diabetes – when practicing this type of physical activity, the way your body processes sugar improves thus reducing risk of Type 2 diabetes
  • Improved attitude – women who do strength training report improved confidence and overall attitude towards life. Experts point out this confidence and positive attitude are important for individuals who suffer from depression.

I’m afraid strength training will bulk me up


If you believe that strength training will make you look like a female version of Arnold Schwarzenegger, you’re not alone. In fact, most women are reluctant to start this training because they don’t want to bulk up. However, this is just a myth that is based on poor understanding of strength training and lack of reliable and accurate information online.

Unlike men, women usually don’t increase size from strength training. Why? The reason is simple; compared to men, women have 10 to 30 times less hypertrophy-causing hormones. Plus, high levels of estrogen make it difficult for women to become overly muscular. On the other hand, strength training for women will help you develop muscle tone and definition because these workouts are associated with toning, strength and endurance.

To sum it up; benefits of strength training are well-documented and it’s highly recommended to all women who want to lose weight and get toned and defined muscles. There’s no need to wait, consult your coach about strength training and your body will thank you.

Diversification of the classical workout programs

Diversification of the classical workout programs

With the opening of fitness institutes and gyms in every nook and corner of Florida, the requirement of professional trainers and gym instructors have increased substantially. Most of the gym and fitness institutes in Florida provide a series of workout classes to their members which makes it impossible for a single instructor to carry out the entire workout program of the day alone. Therefore, every gym requires training instructors according to the strength of each session and the number of sessions scheduled in the gym for the day.

Florida is one of the states which always keeps a look out for new professional and trained instructors that can provide the best possibilities to their customers and bring out the best possible results. The gyms and fitness centers in Florida are advanced and are equipped with the latest machinery and equipment.

With the advancements in the field of science and technology, a lot of studies and researchers have been carried out on physical fitness and the maintenance of a healthy diet plan. The studies have exposed new improved ways to keep get in shape and brought about innovations in previous methods. Previously, there were not many diversification in the patterns of fitness sessions, and people followed a simple classical workout program.

The workout program has now been branched into specialized fields and has become objective oriented. Some of these objective oriented workout programs are:

As the name suggests, the fat burning workouts are specially designed for all those people who are in dire need of getting rid of their excessive body fat. Fat burning cannot only be done by eating less, it requires a specific routine of exercises that can help a person’s body to burn the fat deposited in his or her body and maintain a reasonable body figure. Normally, fat burning workouts consists of time intervals and aerobic motions.

Strength training is another sub category of the classical workout programs which brings about improvements in health and physical wellness of a person. Strength training workouts enhance the toughness and strength of the bones, muscles, tendons and ligaments of a person. It makes a person strong and improves the functionality of body joints thereby reducing the potentials for injury. The fitness institutes in Florida offer specialized strength training for men, women and teenagers. Individuals involved in sports tend to utilize strength and conditioning training programs regularly. Conditioning training is the essential component in workout routines within all sports. Its major objective is preventing injury and as a result, enhancing the performance of the players.

The flexibility workout includes the practice of stretching exercises that help in increasing a person’s range of motion. Along with strength and conditioning training, flexibility training is most certainly taken up by athletes to reduce injuries. These exercises tend to be slow paced and focused on particular areas such as legs, back, hips,and so on.

Body building exercises essentially are routines that progressively increase weight resistance to equipment or machinery in order to develop an individual’s body muscles. Body building exercises are the most commonly practiced fitness endeavor in every kind of gym and training institute. The facilities in Florida and other parts of the country provide highly professional trainers who can help you reach your fitness goals.

Circuit training is also a kind of resistance and strength building training which makes use of aerobics at a high intensity and speed. With the help of a professional and experienced personal trainer, any person can build up his strength and enhance their muscle endurance. In Florida, we often see fitness institutes offering separate circuit training regimes for men, women and teens.

All of these training programs and fitness workouts when taken carefully and systematically tend to enhance the health of a person and maintain a definite body weight.

Diversification of the classical workout programs

Tips to accelerate your weight loss training plan

Attaining an ideal size of body is a dream many of us are striving to achieve. Most people believe starving yourself will make your lose weight fast but in fact starving yourself will only take you fast to the hospital bed. Your weight loss training plan should be a slow and gradual process. It is important to have a diet plan which gives you all the necessary nutrients required to keep you active throughout the day and gives you the energy to carry out your workout sessions effectively.

Other than your eating habits there are a few lifestyle routine changes that you need to make to put yourself on the path of permanent weight loss. Now a days in market there are many weight loss products available promising to make your fat burning process faster and gives you a perfect shape in less than no time. But sometimes it is best to go back to basics and see how people have been doing to lose weight permanently and with trial and error spot the best strategy which works best for you.

There are a few tips by complying to which your weight loss training will move to the next level.

Cardio exercise early morning

40 – 45 minute session of cardio exercises first thing in the morning is highly recommended. Doing it empty stomach four times a week will give positive results quickly. Making it a routine as incorporating this habit as a part of your lifestyle will help you attain your permanent weight loss goal. Once you develop a habit of waking up early and carrying out cardio session with moderate exercises like brisk walk, stationary cycling you will be able to accelerate your fat burning process.

Combining strength with cardio

Strength training is a great way to lose weight and increase muscle mass. For achieving your quick fat loss goals it is best to undergo a workout session combining both cardio and strength training exercises. Unless you are diagnosed with some illness or met with an injury strength training workout sessions are the best way to go. To be on the safer side you should always consider taking advice of professional trainer.

Cardio moves in combination with lifting weights will burn more calories which will lead to weight loss.

Do not take carbohydrate after 6

If you are undergoing workout session during the day, your final meal of the day should contain enough carbohydrates to retain your energy level. Ideally you should consume your dinner around 6 – 7 o clock in the evening. Consuming carbohydrates after 7 will go straight into your fat storage as there will be no energy output after that.

Any carbohydrate that you eat late releases glucose which is transformed into glycogen and increases your glycogen storage capacity. Glycogen storage capacity if increased by 350 grams the excess will be converted into fats.

Add on proteins in your meal

Starting your day with proteins in your breakfast will give you enough energy to carry out your day activities with strength and vigor. Proteins are a health boosting nutrient which keeps you satiated for longer time.

If you are strength training in your day routine your protein needs increases by large. So it is recommended to take a protein snack after your work out session to regain your energy.

Protein in excessive amount can also lead to weight gain, so it should be taken in moderate amount as it also affects your kidneys if taken in abundance.

Smaller portions of meal with intervals

Instead of starving yourself for long durations to lose weight, taking small and frequent meals throughout the day is a much better option. Waiting yourself for one big meal you will end up putting large amount of fuel into your body which will slow down your metabolism and excess fuel will get stored as fat.

Frequent meals have multiple effects on your body. By eating small and frequent meals you tend not to make bad food choices. If you keep yourself hungry for long you will end up eating the wrong food containing lots of carbs or oil. By taking small meals time to time you will be able to make healthy food choices giving less chance to cravings to overcome.

Take at least 8 hours sleep

According to health and fitness experts at least six to eight hours of sleep should be taken to keep your weight loss process functional. Enough sleep is essential to boost up your fat burning process and lets you get prepared for your workout program for the day.

Weight loss is not a phenomenon which needs strenuous efforts or some superficial powers. To reach your ideal weight all you need is to make simple and sensible changes in your daily routine. Sensible workout sessions by combining cardio with strength and conditioning workouts, adding on some weight training exercises, eating wisely, making good food choices with right amount at the right time are all those habits that you need to adopt to get a perfect body of your dreams.