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Thứ Sáu, 5 tháng 9, 2014
Thứ Hai, 1 tháng 10, 2012
New Rules of Lifting for Women and podcast with Cassandra Forsythe
Podcast with Cassandra Forsythe
Book review
If there’s a woman in your life who’s considering weight training (or a man in your life who trains women), The New Rules of Lifting for Women is an excellent introduction to the field of women and weight training.
NROL is written by a kickass trifecta of three major names in the business.
Lou Schuler is a well-known fitness journalist who has written several books, including The New Rules of Lifting, The Book of Muscle, and The Home Workout Bible. He’s been a contributor to Men’s Fitness and Men’s Health, serving as the fitness director of the latter for several years.
Cassandra Forsythe is emerging as one of the most authoritative voices in women’s nutrition and training. She’s a Registered Dietitian who holds a PhD in Kinesiology, an MSc in Human Nutrition and Metabolism and a BSc in Nutrition and Food Science. Her main research interests are low-carbohydrate nutrition, dietary fatty acids, cardiovascular disease, diabetes, weight-loss, female-specific nutrition and training, and the female athlete triad. Her other book is Women’s Health Perfect Body Diet: The Ultimate Weight Loss and Workout Plan to Drop Stubborn Pounds and Get Fit for Life
(She’s also, by the way, pregnant. We explore her insights on being an unusual combination — a serious female athlete, Dr. Nutrition, and pregnant — in the podcast.)
Alwyn Cosgrove is one of the best-known strength coaches in the biz. He’s a former Taekwon-do international champion who now works as a strength and conditioning coach with a wide variety of clientele, including several Olympic and national level athletes, five World Champions and professionals in a multitude of sports including boxing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, dance and fitness competition.
Podcast with Cassandra Forsythe
Cassandra and I get chatty with it for nearly an hour. Topics covered:
- What was it like to be part of the NROL team with Lou Schuler and Alwyn Cosgrove?
- The awesomeness of
- female muscles and strength
- mountain biking
- tire flipping
- Cassandra’s early background as a gymnast and lifting after a serious spinal injury
- What happens to women’s bodies when they weight train
- Training with dudes in the gym
- Challenges encountered in training more seriously, and confronting taboos about women’s weight training
- Problems in finding social support (especially from other women), and why push presses aren’t necessarily compatible with bridesmaid’s dresses
- Disordered eating and “exercise bulimia” among “ordinary” women — “healthy” and “unhealthy” approaches to exercise and food
- The female athlete triad
- The myth and pressures of “perfection” and the reality of being an “imperfect expert”
- The role of stress in women’s lives and why we need to lighten the hell up
- Pregnancy, nutrition, and weight training — including sugar cravings, boot camp, and log pressing while pregnant
- The up-and-coming areas for women’s nutrition and fitness
- What’s wrong with kids these days
As Cassandra points out, it’s unusual to have a podcast with two women weight trainers chatting so honestly about the realities of training and bodily experiences. But that’s just the kind of good stuff that Stumptuous.com is devoted to bringing to the people!
Listen online by clicking below:
Or download in MP3 format for good listenin’ on your iPod. (65 MB – yeah, it’s a biggie!) Right-click on the link, if you want to save to your hard drive first (recommended).
Book review
As I’ve mentioned, NROL is a super introduction to the field of women and weight training, and it’s solidly backed by coaching experience and scholarly evidence.
This would make a great gift for your mom, sister, girlfriend/wife, best friend, etc. — anyone who’s considering weight training but hesitant about whether women should do it. It would also make a great gift for folks who may know their way around the gym a little, but want to become more grounded in some of the fundamental principles of program design and sports nutrition.
The first section of the book provides a primer on sex-based physiology, and why women and men should train the same: with relatively heavier weights, higher intensities, and more challenge overall.
The first section debunks common myths — most notably that women will “get too big” from weight training; that certain types of training can make muscles “longer”‘; and a key point: the myth that men’s and women’s muscles are substantially different.
It explains why weight training is essential for all women, not just athletes, and how weight training improves health, leanness, athletic performance, and daily-life function.
The first section also explains much of the logic behind the training plans provided: the importance of progressive overload, which exercises to choose and why, and why not to waste your time with gender-specific “toning”. (It explains why kickbacks suck. Hooray!)
The second section provides nutrition basics such as how many calories active women need, why protein’s important, and how to supplement with post-workout recovery nutrition. It suggests meal plan and preparation techniques, and there’s no fancy weird stuff or secret/magical ingredients — just clear, basic ideas for organizing your nutrition.
The third section provides a step-by-step, carefully crafted workout program in great detail. If you follow the program closely (and you should, if you want to reap the benefits), it’ll take around 6 months to complete. The lifts are basic yet effective. There’s lots of variation to keep you learning and interested.
Total beginners might be slightly intimidated by the presence of complex exercises such as squats and deadlifts — but hey, they can just come here and get help figuring out the technique!
All in all, this is a super starter text for anyone interested in women’s weight training.
Benefits of exercise during late pregnancy
Benefits of exercise during late pregnancy
January 23rd, 2010 |
Published in
Pregnancy and postpartum, Stumpblog | 5 Comments
Author of New Rules of Lifting for Women Cassandra Forsythe is blogging about her pregnancy. Her post on her blog at 30 weeks reports that she’s feeling good and strong!
She writes:
All you pregnant ladies out there: we’re learning each and every day how and why training during your pregnancy is so good for you AND your baby (NOTE: this information comes from one of the most prominent pregnancy and exercise researchers, Dr James Clapp III, who has studied many pregnant competitive Olympic athletes):
- you accumulate less body fat
- you have a positive sense of well-being and vigor when you might tend to be pessimistic, depressed or lethargic
- you have a reduced incidence of upper respiratory tract infections (colds, sinusitis, etc)
- you’ll tend to have an easier, shorter and less complicated labour
- you can actually IMPROVE your fitness level and physical performance (I can attest to that!)
- your baby has developed an improved tolerance to stress and as such, can handle the stress of labour much better than a baby of a sedentary woman (i.e., fewer drops in heart rate with each contraction)
- your baby has less body fat, but is still able to maintain it’s body temperature
- your baby will most likely be more mature at birth, meaning, they respond readily to environmental cues and will self-quiet themselves if disturbed when napping
- your baby will also be a better sleeper (less likely to wake easily)
- your baby will probably perform better on standardized intelligence tests as they advance in age
- your baby will grow to be a less-fat adult (which is great news in our society of excess overweightness)
If you missed Cassandra’s excellent podcast on training and pregnancy (and other woman-related issues), see here.
Chủ Nhật, 30 tháng 9, 2012
Mommy (to be) rage: Hands off pregnant ladies
Mommy (to be) rage: Hands off pregnant ladies
June 25th, 2010 |
Published in
Pregnancy and postpartum, Stumpblog | 26 Comments
I think it’s Pregnancy Week at the Stumpblog.
I remember my younger sister telling me how creepy it was when total strangers would grab her belly in stores etc. when she was pregnant. Now regular site reader, world traveller, and cheese/chocolate aficionado, Lieke updates me on the “enjoyment” of having her body on public display. From the WTF? files…
Have you experienced similar bullshit? What’s up with this? Let’s hear your comments!
I’m 6 months pregnant and already a crappy mommy. How’s that for a new record?
I’ve just turned 40. I’m pregnant because I wanted to be, thankfully without any external assistance (apart from the one you might expect), and in damn record time too. I’m healthy and active, I try to work out 4-5 times a week according to the Gospel of Squat, and yeah: I do that with all necessary precautions and adaptations to accommodate my ever growing bump.
Truth be said, it was already kind of there because despite of being healthy like a pig, I’m also a bit overweight according to most standards, even after losing 25 pounds last year. Apart from the occasional, not even weird craving I usually don’t give in to (crisps and ice cream), I try to eat healthy stuff I cook myself. And I feel fit and great.
SO WHY THE HELL AM I ALREADY MADE OUT TO BE A CRAPPY MOMMY-TO-BE?!
For many people, being pregnant means being in a state worse than physically handicapped.
It apparently also means abstaining from any (let alone strenuous) exercise. Eating “ well” is highly recommended but can be anything from stuffing yourself because you’re “ eating for two” to counting every single damn calorie you ingest.
Also recommended by my army of apocalyptic friends and family: sitting around and not moving at all for 9 months. They even research the internet on my behalf for any scary pregnancy condition I (or the baby) might attract because of my lifestyle.
I’ve been having fun collecting insane advice about my ever-growing bump:
- Do you drive?! (5 times)
- You shouldn’t work out AT ALL! You might drop the baby (umpteen times)!
- Do you swim?! (+ lots of dirty looks on the beach from older women why think I’m behaving irresponsibly)
- While swimming: (screeching voice from the shore): YOU! HEY YOU! Who, me? YES, YOU!!!! GET OUT OF THE WATER NOW! Are you talking to me? YES, YOU!!! GET OUT! NOW!!!!! But why?! (thinking: sharks? Tsunami? WTF?) THE WATER IS DIRTY! IT’S UNHYGIENIC!!!! (look down: crystal clear, fishes dancing around my toes…)
Well, dear friends and family, I am just not buying into that shit.
Instead of listening to you I:
- Consulted my physician/gynecologist and guess what: OH HORROR! He gave me the green light to go on with, training, eating and living like I was a normal person, barring any pregnancy complications, in which case (duh!) I should consult him again.
- Talked to my PT, who adapted my training program and food recommendations to fit the bump.
- I (sometimes smiling, sometimes grimacing with gritting teeth) pointed out the above to anyone trying to persuade me that “what everybody says” was actually better advice.
And guess what: they shut up.
So, for all of you ladies in the same situation as me: keep up the good work as it’s only going to benefit, not harm you; do what you have to do, want to do and can do, using your physician’s advise and your own common sense.
- Listen to expert advice and your body, and say screw you to anyone else.
- Kiss your partner and thank them for caring.
- Nod to your mom and do your own thing.
- Smile at your friends and say: thank you, I’ll think about it.
- And beat up anyone else on the useful pretext of “ pregnancy hormones” .
Finding Rapid Weight Loss Tips
Rapid Weight Loss Tips
There are many people in the world who suffer from overweight and start finding Rapid Weight Loss Tips to lose weight quickly.
It is quite interesting to understand that so many people are struggling with lose weight diets programs wihtout realizing that there is indeed no single same diets to lose weight that will work for everybody.Every program is promising to help loosing one’s overweight and this may become a dilemma to one because it is not wise to try every single of it in order to find the most suitable one.
You want to find the most suitable rapid weight loss methodes for your self by understanding several basic health aspects to ensure you are going to do it safely.
Rapid Weight Loss Tips, Positive Confidence
It is good to realize from the very start that you are going to take some time to achieve the result. Every weight reduction process will need time to accomplish so you would better to mentally prepare your self that it is much better to do it proportionally.
You must be encouraged by positive confidence that you will overcome the overweight matter satisfactorily through the diets to lose weight you are undergoing.
The essence of this loosing weight matter is your discipline on how you are doing it. That is the most often forgotten keywords by many others. It is a good point to start lose weight now by emphasizing this discipline factor.Once you keep your diet with a tight self discipline while undergoing it, you will start experiencing the rapid weight loss you are looking for.
Rapid Weight Loss Tips, Self Discipline
Most self directed diet program wants you to have a certain level of self discipline while undergoing it. They are great diets to lose weight programs if you have the discipline it.If you do find a kind of self discipline difficulty for any reason, you may consider to join a diet program that offers direction, leadership, and endorsement by the program leaders and experts in the congregation.
Usually the former leaders of this latest program will share their own experience with the weight reduction program and now volunteer their time to help you do the gain the same success.As a part of the diets to lose weight you must practice a sensible eating habits once you have reached your ideal weight.
You need to be willing to follow up with your own self escort and operation, after all the efforts and Rapid Weight Loss Tips you have undergone. It is now the maintenance period you are to pay your attention to keep your ideal weight. Rapid Weight Loss
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Thứ Bảy, 29 tháng 9, 2012
The Benefits Of Water And Weight Loss
Water And Weight Loss
The main benefit of fasting is that it can help eliminate toxins from the body.
You see the points here, you can do the natural detox to lose weight. Detox and lose weight simultaneously. What could be better ? However, you can only get this benefit if you do your fast correctly. On the morning after fasting, take two glasses of lemon water weight loss.
You may want to add a little salt to the lemon juice to adjust the taste to your preference. After some time, you can have your breakfast.Lemon water will help you to flush your digestive system with a strong bowel movement and many toxins will be eliminated.
Water and Weight Loss Program
One full day of fasting can be done twice a month in which occasion you may do drinking water and weight loss. Fasting like this will give your digestive organs a rest, help eliminate toxins, build your will power and strength of mind.On top of this, the overall reduction in calories that you get from two days tasting there would be one element of a balanced and sustainable weight loss program.
During the fasting day you may want to do light physical tasks and concentrate more on the intellectual and spiritual activities. During the drinking water weight loss period it is not a good idea to spend time thinking about what you will eat the day after.
Most people nowadays are lack of physical activities and physical motion while intake of foods containing carbohydrates and sugars are often excessive.consequently there is no balance between the food substance with essential substances needed for the purposes of everyday activities.
Water And Weight Loss Are The Two Sides of The Same Coin
As a result of the above habit of consuming too much carbo and sugar, one would have fat problem which finally will lead to overweight problem.One is to understand now that water and weight loss are the two sides of the same coin. Overweight and obesity usually become vulnerable to a plethora of diseases i.e. hypertension and diabetes. Sorry to say, once this situation happened then things may become complex to one since weight loss is not an easy thing to do.
It is a big relief to understand that one may do a simple yet effective diet by drinking water and weight loss can be expected in a safest way. Water And Weight Loss
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What Does Weight Loss Ads Mean ?
Weight Loss Ads
In a way, weight loss ads may become a turning point in one’s life i.e. to reduce body weight. As we understand that obesity can cause serious health problems. There are various methods of weight loss diets and weight loss tips offered. For instance the latest popular Blood Type Diet, hoodia diet etc.
From those weight loss ads one may understand which method is the best suit to his latest condition in the sense of which kind of food to be consumed for example is it the pineapple, papaya, apples or others. Like the weight loss hoodia which suggests its participants to consume supplement foods which are made of hoodia flowering plantation.
A good and well managed programs offered by the weight loss ads will usualy prepare a basic questionairre form for interested participants to fill in. Before one is to undergo his weight loss day as suggested and directed then one is to countercheck his readiness to undergo the weight loss programs.
Weight Loss Ads, Testimonies
There are several testimonies from successful participants how they had a big meals at their favourite restaurant the day before they undergo their weight loss programs. Took pictures of the party, print it and put it next to their mirror to encorage their one way ticket of loosing weight.
Some weight loss program ads provide big rewardsfor its participants who came back with their “before and after” pics. So when you see such pics, most of them are really true. You can see a lot of similar pics at center loss quick weight.When you are in doubt of a weight loss ads quality in the sense of its reliability then you may take a look at several factors.
Usually a qualified one will provide a long list of testimonies from successful participants complete with their contact mail address.Hence you may contact them directly to countercheck the validity of the testimonies. You may have known by yourself that weight loss is basically about reducing carbohydrate while to maintain the protein intake.
Weight Loss Ads, Weight Loss Tips
And you may have tried to practise it in your own way without satisfactory result. It means the time for you to listen to and practise weight loss tips from professionals.At this stage we can see the important role of weight loss ads which are to provide you informations and options of various diet programs.
In case your overweight condition is in a really serious level, you do not need to feel awkward for joining a center loss quick weight nearby you. Weight Loss Ads
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