The Absence of Women Lifting Science: How to Find Your Own
“Fifty males between the ages of 20-54 were recruited from blank for blank study”. How many fitness studies begin, with n count of males being participants in a fitness study. The results from these studies often do not translate well to women and leave women lacking any solid studies to base their training off of.
This theme of neglecting women in studies is not only seen in lifting studies but also in medicine too. Many of us may know the F.A.S.T. or S.T.O.P. acronym for spotting common signs of stroke and heart attack; however, women often can experience different symptoms that few have been taught to spot. Medical studies are also often conducted on men, causing women to not be properly represented in scientific studies.
Unfortunately, the fitness industry pushes women toward pink 5 pound weights and a 100 rep range to “tone”. Women who venture into heavy lifting and other male dominated fitness areas find advice or training isn’t relevant to them. For example, many beginner lifting programs for men usually progress around 10-15 pounds a week for bench; for women that is nearly impossible linear progression to keep up with. There are few beginning powerlifting routines that are women oriented.
How do you break out of this unjust social mold? Simple. Take initiative and join Facebook groups, online forums, and college powerlifting clubs to find other women with a mindset just like yours. Utilize the internet to connect with other women who will help you learn more about fitness in a male dominated world.
Water is an aspect of fitness that is too often glossed over. People will ramble on for hours about macros in their diets but completely ignore the most crucial part of a diet: water.
The reason why so many diets fail is because people simply don’t drink enough water. Water is essential to help your kidneys function properly. Drinking too little water leads to dehydration and mental fog, leading people to drop their diets complaining about feeling horrible. People usually eat less meals when they diet, causing them to not drink the water they usually drink with meals.
Drinking more water will help maintain the balance between your body’s fluids and help control your calories. Water is the only effective weight loss supplement, replacing calorie filled drinks like soda while making you feel full and refreshed. Water will help you feel energized throughout the day and will make you much healthier.
Personally, after drinking more water throughout the day (I carry a sports bottle with water around with me) I’ve found that not only do I feel more energized, but I’m more focused and I feel much fitter.
And that’s how water can help your diet in 60 seconds!
“How Much Water Do You Need? Can You Drink Too Much?” WebMD. WebMD, n.d. Web. 28 Mar. 2016.
“Why Drink More Water? See 6 Health Benefits of Water.” WebMD. WebMD, n.d. Web. 28 Mar. 2016.
“I’m doing sit ups to lose my belly fat” – Words many of us have heard many, many times. The myth that is spot fat reduction is the belief that you can burn fat away from a certain part of your body by “burning it off”. This mentality of “I’ll work the fat away” leads people to doing 100 rep curl sets and dozen of sit ups to “burn” the fat away. The truth, as much as it may hurt, is that you cannot lose fat in a certain area of your body simply by working it more. As shown again and again by many and I mean MANY different studies, no matter how many times you curl a 5 pound weight or do sit ups on a yoga mat you cannot spot reduce fat. Well you may ask then, why is it that I have thin arms and a fat stomach? Or maybe fat legs and a cut abdomen? The reason is genetics. Fat is distributed unevenly on our bodies as determined by genetics. Perhaps you’re inclined to store more fat in your legs than your stomach. The only way to get a thinner stomach is to simply diet and lose fat over your ENTIRE body.
“Fat Loss & Weight Training Myths.” Fat Loss & Weight Training Myths. N.p., n.d. Web. 27 Mar. 2016.
Reading time: 60 Seconds Many people struggle with understanding how to lift; how to diet; how to exercise. When me and a few friends decided to get into fitness, we were swamped with information we could barely understand; carbs, macros, metabolic windows, quad activation, and other long rambling, complicated talks about fitness. After many years of getting fit and dieting, we decided to help other fitness newbies by introducing easy to read 60 seconds fitness articles. Although this site is still new, it will soon be filled with 60 second articles that make fitness an easy and doable hobby!