The Best Workouts for Osteoporosis

Ever think of your bones in terms of architecture? Well, health professionals do — bone is a living tissue that is constantly breaking down and rebuilding. Diseases that change bone architecture, such as osteoporosis, spell trouble.

“In osteoporosis, more bone gets broken down than built up,”“Osteoporosis is a major health concern. Half of all women and one-quarter of all men over age 50 will have a fracture caused by osteoporosis in their lifetime.”
Fortunately, exercise done properly can help to rebuild bone and reduce the likelihood of fractur.Here are her recommendations for people with osteoporosis who have not had a fracture:

Cardiovascular conditioning

Cardiovascular workouts should involve bearing weight. “So walking, jogging and dancing are preferable to swimming or biking,” she says. It’s also important to dial up your exercise intensity.

• To see improvements in bone density, heighten the intensity of your normal walking pace. “Increasing your pace for short intervals or going up and down hills will place appropriate forces on your bones,” she notes.
• Alternating higher-intensity exercises two to three days a week with lower-intensity activities four to five days a week is most effective.

Strengthening exercises

Work with free weights, use weight machines at the gym or do floor exercises to gain strength. “Recent studies have confirmed that it’s important to lift enough weight to stimulate bone growth,” “Therefore, you will need to do fewer reps with heavier weights.”

• Most of us don’t lift as much weight as we could. To determine how much weight you should be lifting, search for a “1-Rep Max” calculator available on many websites. Then aim for 70 to 80 percent of your 1 Rep Max.
• Remember that exercise is site-specific. So target the areas most prone to fracture: spine, hips and wrists.
• Weight training is recommended two to three times a week.
• Strengthen your spinal extensor muscles, which lie over the spine, to improve posture and reduce fracture risk by doing the following exercise daily:
  
• Stomp your feet to increase bone density in your hips. Do four stomps on each foot twice a day using enough pressure to crush a can.

Stretching

Lengthening tight muscles will reduce back pain, and promote good spinal mechanics and posture. Muscles that are commonly tight include those you use to arch your back (spinal extensors); raise and rotate your shoulders (shoulder elevators and external rotators); lift your knees (hip flexors); and pull your feet toward your body (ankle dorsiflexors).

• Perform stretches slowly and smoothly, “to a point of stretch, not pain,”
• For maximum benefit, do stretches once or twice a day.

Yoga, Pilates: Helpful or not?

You may have wondered if yoga or Pilates (core-strengthening) classes would be safe to do if you’ve got osteoporosis.
 “Yoga and Pilates are helpful for stretching and lengthening but include many flexion-based (forward-bending) moves.” If you are interested, she advises being careful and working with knowledgeable yoga and Pilates instructors.
Fortunately, everyone with osteoporosis can develop a safe, effective personal exercise program — even if they have had a fracture, she says. Ask your doctor whether a referral to a physical therapist might be worthwhile.

What to avoid

Exercises that keep the spine in a straight or slightly arched position are generally safer than exercises that involve bending forward. That’s because most spine fractures occur in a position of forward bending,  If you have already had an osteoporotic fracture, avoid exercises that involve forward bending or rotating the trunk.
Proper strengthening of your lower abdominal and back muscles will help attain the optimal spinal position.

Boot Camp Workout

 Not long ago, boot camp workouts were the thing. In many cities, you could sign up for a program, meet in local parks and kill yourself with workouts that resemble the physical training of soldiers. Well, you don't have to train like a soldier to lose weight and get in shape. Make your own boot camp workout for a challenging circuit training workout.
 
What is The Boot Camp?
Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.
Boot camp workouts are:

• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
• As challenging as you want them to be.
•  
•  Door voldoende te drinken kun je je prestaties zelfs verbeteren en de kans op blessures verkleinen! Wie onvoldoende drinkt loopt kans op uitdroging. Dit kan gepaard gaan met klachten als kramp, duizeligheid, flauwvallen, hoofdpijn, verminderde alertheid en op den duur zelfs gebrek aan coördinatie, waardoor het risico op verstappen en andere ongelukken toeneemt.
  Richtlijnen voor de hoeveelheid vocht
  2 tot 3 uur voor de inspanning is het raadzaam om 500- 700 ml vocht (= 2 tot 3 longdrinkglazen) te drinken. 10 tot 15 minuten voor de training is het verstandig om 200- 350 ml ( 1 tot 1 ¾ longdrinkglazen) vocht te gebruiken. Tijdens de inspanning neem je af en toe een goede slok drinken, dat is belangrijk om gehydrateerd te blijven. Na de training kun je naar behoefte een glas water tot een flesje water van 500 ml drinken. Als het erg warm weer is, heb je 1 liter water per uur sport nodig tegen vochtverlies. Dit is erg belangrijk om een goede en prettige prestatie te leveren.
  
  

  Drink voldoende water bij een Bootcamp training
  Als je pas gaat drinken als je dorst hebt, ben je eigenlijk al te laat. De vochtbehoefte kan per persoon sterk verschillen. Daarom is het van belang om van te voren goed te bepalen wat voor jou de ideale hoeveelheid aan water of sportdrank is. Zo kun je het veel langer volhouden!
•  

  Fitness Boot Camp Pros

  
  
• Efficient - You can often get a whole body strength and cardio workout in each one-hour session.
• Motivational - When you exercise with a group of people there is built-in motivation.
• Low Cost - By sharing the personal trainer you get a reduced rate.
• Something Different - Boot camp workout break up the boredom and monotony of the same old gym or cardio workouts.
• Portable - The exercises you learn at boot camp classes can be done nearly anywhere with minimal equipment, so you can learn new ways to exercise anywhere.
• Interval Training Emphasis - The nature of the boot camp makes it a perfect way to perform interval  
•  training on a regular basis  
•  
•   
• OUTDOOR BOOTCAMP!!!!!!!!!!!!to get out of their dull indoor gyms, get outside, get fit and have fun - Our bootcamp program provides an enjoyable yet personally customised sydney group fitness activity that caters for every fitness level.       
•    
• Getting into shape
• Reducing stress
• Losing weight
• Increasing energy
• Building confidence and
• Making new friends
• so what u waiting for!!!!!!!!!!!!!!!!!!!!!!!!!!!!!:)
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What to Eat Before Exercise

Energy, Food and Exercise

The food an athlete eats before, during and after a workout is important for both comfort and performance during exercise. Energy foods including bars, drinks, gels and other easily digestible carbohydrates can help prevent the distracting symptoms of hunger during exercise and keep you from depleting your energy too quickly. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes time to completely fill glycogen stores, and what you eat after exercise can help or hinder this process. Eating the right foods at the right time after a workout is essential for recovery and being ready for the next workout.
What you eat before exercise often depends upon your unique needs and preferences, but should be designed according to the intensity, length and type of workout you plan to do.

 

   

When to Eat Before Exercise

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you. If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

   

What to Eat Before Exercise

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.

Sports Nutrition Planning for All-day Events

Planning your nutrition and knowing what and when you will eat and drink is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.

  

Suggested Foods for Exercise

Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.
1 hour or less before competition

• fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
• Energy gels
• up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition

• fresh fruits
• bread, bagels, pasta
• yogurt
• water

3 to 4 hours before competition

• fresh fruit
• bread, bagels
• pasta with tomato sauce
• baked potatoes
• energy bar
• cereal with milk
• yogurt
• toast/bread with a bit of peanut butter, lean meat, or cheese
• water

Glucose (Sugar) and Exercise Performance

If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.
 

Foods to Avoid Before Exercise!!!!!!!!!!!!!!!!!!!!!!!!

Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal. Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.

7 Tips for Healthy Bones

1. Eat calcium-rich foods

Besides dairy products, choose fish with bones (such as salmon, sardines or whitebait), and serve them with a side of dark leafy green vegetables or broccoli. Fortified tofu and soy milk are other calcium-rich choices, For a calcium boost, snack on almonds or dried figs.

2. Take calcium supplements

The U.S. recommended daily allowance for calcium is 1,000 mg a day during our 20s, 30s and 40s. But our need for calcium rises as we age. Check with your doctor before starting supplements about the amount that’s right for you. After menopause, women need 1000 to 1,500 mg a day unless they take hormone therapy. Your body only absorbs 500 mg of calcium at a time, notes.So spread the calcium you consume over the course of the day for the greatest benefit, and take calcium with meals to maximize absorption. You can also check an online calcium calculator to see how much calcium you are already getting in your diet. “This will help guide how much you should take in supplements,” . “Remember, many other vitamins, including multivitamins, also have calcium already in them.”

3. Add some D to your day

To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily, .Combined calcium-vitamin D pills usually do not contain enough D to meet this requirement. “Vitamin D deficiency is far more common than previously thought, and affects everyone, young and old,” she notes. This is especially true in any region north of Atlanta. Due to the risks of skin cancer and the difficulty in getting vitamin D from the sun, it is best to take a vitamin D supplement to ensure you are meeting your daily needs.

4. Start weight-bearing exercises

For bone strength and new bone cell formation, try strength training plus exercises that “load” or compress your bones,  “Running, jogging, high-impact aerobics, repetitive stair climbing, dancing, tennis and basketball are best for building bones. But if you have osteopenia, osteoporosis or arthritis, try walking or using an elliptical trainer or stair stepper,” she says. (Clear any exercise plans with your doctor first.)

5. Avoid smoking and drinking to excess

Loss of bone mineral density is associated with tobacco use and excessive alcohol intake,  If you smoke, look into a smoking cessation program, and if you drink, stick to no more than one mojito or glass of wine or beer a day, she advises.

6. Get your bone mineral density tested

Doctors can get a quick and painless “snapshot” of bone health using a simple X-ray test called DXA. This test measures bone mineral density (BMD) and helps determine risks of osteoporosis and fracture. “Most women lose bone at an accelerated rate for four to seven years after menopause, so they may wish to start BMD testing within two years of menopause,”  Younger women who skip periods or suffer unexplained broken bones/fractures should start testing sooner. Earlier BMD tests are recommended for men and women with certain diseases and for those taking medications that increase risk, such as long-term steroid therapy. Anyone who has broken a bone from a fall from a standing height should be evaluated for osteoporosis. “This is not normal — if you fall, you should not break anything,” 

7. If necessary, consider medication

Perimenopausal women at high risk of osteoporosis may consider hormone therapy to boost the waning estrogen levels linked to bone loss. Women and men diagnosed with osteopenia or osteoporosis can take various medications to prevent dangerous hip and spine fractures. Bisphosphonates prevent further bone loss and are taken by mouth once a week or once a month or, if side effects occur, once a year by IV infusion. Teriparatide, a medication similar to a natural human hormone, rebuilds bone when given by daily injection but can be taken safely for just two years. The newest medication for osteoporosis is called denusomab. It is given via a shot every six months. “None of these medications works without calcium and vitamin D as building blocks

Smoothie Recipes for Workouts

 

Made up of about 70 percent green vegetables and 30 percent fruit, this smoothie helps you eat far more greens than you ordinarily could. Because we blend the greens and fruit for easy digestion, your body is able to absorb more of the vitamins and minerals without working so hard. Thanks to all its nutrients and fiber, the smoothie is incredibly filling, so it keeps you from reaching for that midmorning second cup of coffee and that bagel you really didn't want to eat.

Ingredients
1 1/2 cups water
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional: 1/3 bunch organic cilantro (stems OK) and 1/3 bunch organic parsley (stems OK)
Directions

1. Add water and chopped head of romaine to blender. Blend at a low speed until smooth.
2. Add celery, apple, and pear and blend at high speed.
3. Add cilantro and parsley (which help chelate heavy metals out of your body).
4. Finish with banana and lemon.

   ingredients
1/2 cup vanilla almond milk
1/2 cup water
1/2 banana
Dash of cinnamon
1 scoop of vanilla protein powder (I used one packet of Tone It Up's new vegan vanilla protein powder Perfect Fit)
Ice
1 to 2 drops of Stevia
Directions
Combine all ingredients in a blender and blend until smooth. Makes one serving.

 Strawberry Lemonade Smoothie
Heather Scott, Purple Plant Smoothies
The recipe is from smoothie enthusiast Heather Scott, who owns Purple Plant Smoothies, a San Francisco-based smoothie catering company. She recommends having the smoothie as a light snack or in addition to a healthy meal. "Most whole food, real fruits, and veggies have a number of extremely beneficial nutrients to help the body cleanse and detox naturally," Heather says. Get her recipe below!
Ingredients
1/2 cup pure coconut water
1 1/6 cup local, organic strawberries
1/4 medium-large local, organic lemon
1 handful of organic spinach
2 to 3 small pitted, local Deglet Noor dates (optional and can be used to sweeten according to taste)
2 scoops ice
Directions

1. Place strawberries, lemon, coconut water, ice, spinach, and dates (optional) in a blender.
2. Blend on medium speed for about 30 seconds.

Makes one 16-ounce serving.

 

    Banana Berry Peanut Butter Broccoli Smoothie
original recipe
Ingredients
1 medium ripe banana
6 strawberries, green parts cut off
3 raw broccoli florets, stems cut off
6 ounces vanilla Greek yogurt
1/2 tablespoon smooth peanut butter
Directions

1. In a blender or food processor, add the banana, washed strawberries, washed broccoli florets, yogurt, and peanut butter. Blend until smooth. This makes a thick smoothie, so if you prefer a thinner consistency, add a little soy or skim milk. Pour into a glass and enjoy immediately.

Aqua Aerobic

 Water aerobics provides a low-impact alternative to traditional aerobic routines, placing less stress on joints and muscles than a comparable workout on dry land. On the website Pool Life, certified aquatic exercise instructor MaryBeth Pappas Baun says that a person's body weight in a pool is effectively reduced 90 percent thanks to their buoyancy in water, allowing participants to exercise with fewer physical jolts. Make calf stretches part of your warm-up to help prepare you for the physical demands of your routine and promote your development of proper balance in chest-deep water.

 

Benefits of Water Aerobics

If you experience problems with your range of motion due to weakness in your limbs, you'll find that your buoyancy within the pool adds support that allows you to extend your arms and legs more fully without discomfort. Exercising in chest-deep water also provides support for your lower back and spine, which may allow you to perform aerobic exercises within the pool that would be excessively painful on land. The water's viscosity adds a greater measure of resistance than you'd experience outside the pool, and your exertion against the water will help strengthen and tone your calf muscles during your stretches.

 Water aerobics is a moderate-intensity activity that burns 145 to 380 calories in 30 minutes, depending on your weight and how hard you exercise, according to FitnessforWeightLoss.com. If you weight 150 pounds, for example, you will burn about 145 calories while a 250-pound person will burn about 240 calories per half hour. While you might be able to lose weight faster by swimming laps, which is a more intense exercise, water aerobics may appeal to you more if you prefer group exercise, dislike putting your face in the water, or lack swimming skills.

During Workouts

Step 1

Prepare your body for exercising by warming up. The instructor will lead you through a warm up sequence but you can warm up before class by water jogging and stretching.

Step 2

Keep moving between exercises to maximize calorie burn. Perform scissor kick or jumping jacks, tread water, do lunges or move your arms rapidly through the water in front of you and in back of you.

Step 3

Increase your heart rate and burn more calories by raising the intensity of the exercise. Make your movements larger, move from one side of the pool to the other and back, and move more quickly to increase the amount of resistance on your body,

Step 4

Increase the resistance of the water against your body and the intensity of the exercise by using a foam noodle, water dumbbells, ankle cuffs or webbed paddles, suggests Baun. Substitute household items such as empty plastic milk containers for dumbbells and plastic frisbees for paddles if you prefer not to purchase equipment.

Step 5

Ask your instructor to suggest ways to increase the intensity of your workout when the routine becomes too easy for you.

Tips and Warnings

• To lose 1 pound per week, you need to create a 3,500-calorie deficit between the number of calories you consume and the number you burn, according to the Centers for Disease Control and Prevention. You can create the deficit by burning 500 more calories a day through exercise, by reducing your normal calorie intake by 500 each day, or by combining the two approaches.
• If the class is held in an outdoor swimming pool, wear sunscreen and a hat to minimize sun exposure. Wear aqua shoes or an old pair of tennis shoes to prevent you from slipping on the bottom of the pool when exercising in shallow or chest-high water.
• SO WHAT U WAITING FOR TAKE A ACTION :)!

Strength Training For Woman

Best Foods are for Bikini Body

 
Did you know that apples could help reduce cellulite? "Apples are full of enzymes that can aid in the digestive process of breaking down and eliminating fatty deposits in the body's cells. These enzymes are called malic acid and may assist in ridding the body of toxins that can lead to cellulite,

   Berries

Berries are packed with antioxidants and fiber, so they'll keep you feeling full on fewer calories, Shapiro says. Plus, the antioxidants will help you with your workouts by improving blood flow to your muscles. Sounds like a great summer snack to us!

   Grapefruit

Another tasty tropical fruit, grapefruit is a great summertime snack. "Grapefruit is high in water content for hydration and contains a healthy dose of vitamin C, which is important for skin health—to keep that glow all summer long," Berman says. What's more, studies show grapefruit may help promote weight loss by reducing insulin levels and boosting your metabolism.

 

   Asparagus"Perfect (and in season) for the summer, asparagus is a slow-releasing energy food, helping to normalize blood sugar levels," Rathbun says. "This tasty green can act as a powerful stimulant to the liver and kidneys, helping to reduce water retention and bloating. Asparagus has also been shown to act mildly as a laxative to help promote regular elimination. They are also a good source of vitamins C, K, and beta-carotene.

  Pears

Stay full and regular (both play a helpful role during your quest for a better beach body) with pears. "Pears are a great source of pectin, a soluble fiber that helps to keep the digestive tract healthy," Rathbun says. "They are also a good source of heart-healthy potassium and bone-building calcium."

 

PineappleThis tropical, naturally sweet fruit is perfect for summer, and it's great for your bikini bod too. "Pineapple contains bromelain, a digestive enzyme that can help reduce gas,

 

Raw Nuts

"Raw nuts are high in healthy fats, vitamins, minerals, and antioxidants," Kelly says. "Eating raw nuts (like almonds, walnuts, and Brazil nuts) regularly has shown to reduce your risk of heart disease and possibly prevent breast cancer." Kelly recommends steering clear of roasted and salted nuts and sticking with raw varieties for the best slimming (and health) benefits.

 

Peppermint

"Peppermint works to reduce bloating and indigestion and soothe the GI tract all around," says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water.

   Peppermint

"Peppermint works to reduce bloating and indigestion and soothe the GI tract all around," says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water.

Cross Training

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Healthy Snacks: 5 Foods You Can't Overdo

Forget the portion police.vegetables are the lowest calorie food group. So they're the only food you can eat with abandon. I shared this list of the best snacks for days you don't want to pay attention to portions.

Homemade Cucumber Pickles

Make it: 1.Thinly slice cucumbers; 2. Douse in rice vinegar. Pretty simple, right? "Cucumbers only have 16 calories per cup and the rice vinegar only adds 1 calorie per teaspoon but tons of flavor," Blatner says. This low-calorie snack should be a staple in your healthy diet (along with these 20 best foods for weight loss).

  

Zucchini Carpaccio

Make it: 1. Thinly slice zucchini; 2. Drizzle with lemon; 3. Sprinkle with pepper. The secret to this healthy snack is in the lemon. "Cutting the zucchini very thin allows the lemon to tenderize it, so it's extra delicious!" At only 19 calories per cup, with flavorful and low-calorie lemon and pepper as seasoning, this may become your favorite way to eat squash. 

 

 

Canned Artichokes

Blatner recommends rinsing and draining to reduce the sodium content. Then dig in! Artichokes have one of the highest antioxidant contents of all fruits and vegetables. "So you're not only getting just 16 calories each," Blatner says, "you're also getting healthy anti-aging, disease-fighting antioxidants." Call it youth in a can.

 

Homemade Kale Chips

Make it: 1. Preheat oven to 375°F; 2. Wash 2 bunches of kale, remove stems, tear into small pieces; 3. Toss with 2 tsp olive oil and spread on baking sheet; 4. Salt lightly; 5. Bake until crisp and slightly golden around edges (10 minutes). "These satisfying chips only have 34 calories per cup, versus a cup of bagel chips, which would be four to five times more calories

 

 

 

Finger-Food Veggies

"Veggies are mostly water—about 90 percent," Blatner says. So you'll feel full long before you overdo it. Plus, veggies are one of the most portable snacks around. "Celery, carrots, grape tomatoes, snow peas and broccoli are the best finger-food veggies." Pop them in a plastic bag and eat on the go. It'll save you from giving in to drive-thru disasters like these!

 

Why You Should Lift Heavier Weights

Heavy lifting is in! You can't swing a kettlebell these days without hitting some workout guru, exercise program, or book advising women to not only lift weights but lift heavier weights. But why? And should you try it if you're already happy with your current workout routine? Here are eight reasons why you need to make this change
 You'll Torch Body Fat

You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you'll keep your body burning fat all day long. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just card, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.

 You'll Look More Defined

Love the lean, defined muscles on super-fit ladies? "If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels,"  an exercise physiologist and author. "So, lifting heavier has the potential to make women more defined."

 You'll Fight Osteoporosis

The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.

  You'll Burn More Calories

You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.And the effect is magnified when you increase the weight, as explained in a study in the journa. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).
  You'll Build Strength FasterLifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you'll be amazed at how fast you'll build 

 You'll Lose Belly Fat

While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.

  You'll Feel Empowered

Throwing around some serious iron doesn't just empower women in the movies. Lifting heavier weights—and building strength as a result—comes with a big self-esteem boost. Your strength will not only show in your lean, toned body, but also in your attitude.

 You'll Prevent InjuryAchy hips and sore knees don't have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity

Summer Snacks Under 200 Calories

Raspberry S'Mores

Per serving (two squares): 185 calories, 3.6g fat, 35g carbohydrates, 2g fiber, 3g protein S’mores are a must-have summertime treat, so go ahead and indulge in this decadent (but still relatively healthy) dessert . The raspberries add a little extra sophistication (and fiber) to this classic camping-trip treat.
Ingredients:
1 graham cracker sheet
2 marshmallows, full size
2  small squares of dark chocolate
6  raspberries
Directions:
Use ½ of the sheet for each s’more (2 pieces), top with a melted marshmallow and small piece of dark chocolate and three berries each.

Grapes make a refreshing summer snack on their own, but if you're looking to jazz them up a little, try roasting them. This sweet and filling snack also makes the perfect light and refreshing dessert!
Ingredients:
1 lb. seedless grapes (use your favorite variety)
2 tbsp Olive Oil
1 pinch of kosher salt
3-5 sprigs fresh thyme
1/4 cup hazelnuts (crushed)
3/4 cup ricotta cheese
3/4 tbsp orange flower water (this distilled water contains essential oils of orange blossoms and can be found in markets that carry Middle Eastern foods. If you can’t find it, you can still make this delicious dish without it)
1 tsp orange blossom honey
1 1/2 tsp vanilla
12 Melba toasts

Directions:
Preheat oven to 450 degrees F. Break the grapes into small clusters or remove grapes from the stems completely. Place them on a rimmed baking sheet along with the hazelnuts. Randomly place the thyme sprigs on top of the grapes. Drizzle olive oil on the grapes and mix well to make sure they are well coated. Roast in the oven for 15 - 25 minutes (timing depends on how roasted you want them to be). They will change color a bit as well as split open and wrinkle. Remove the thyme sprigs. In a medium size bowl combine cheese, orange flower water, honey and vanilla. Stir to thoroughly combine. Spread some of the cheese mixture onto the toasts. Top with a few grapes, some of the roasting juices and hazelnuts

Baked Tomatoes

Per serving (1/2 tomato): 50 calories, 1g fat, 3g carbohydrates, 1g fiber, 1g protein Consider these your healthy alternative to pizza! This delish recipe incorporates lycopene-rich tomatoes (which may help prevent sunburn—a nice summer snack bonus!) and yummy feta cheese for a snack that’s filling, yet light.
Ingredients:
2 tomatoes, cut in half
½ tsp olive oil
½ tsp parsley (fresh or dried)
¼ tsp oregano, dried
¼ tsp basil, dried
¼ tsp garlic salt
2 tsp minced garlic
2 oz fat-free feta cheese
Directions:
Place tomato halves in baking dish sprayed with fat-free cooking spray. Drizzle or spray olive oil over tomatoes. Sprinkle with remaining seasonings. Distribute ½ tsp minced garlic on each tomato half. Top with ½ oz slice of fat-free feta cheese. Bake covered at 350º for 20 minutes. Uncover, broil 3 minutes or until cheese is golden brown.

Watermelon Salad

Per serving (1 cup): 70 calories, 1g fat, 13g carbohydrates, 1g fiber, 10g sugar, 3g protein This refreshing, sweet, and savory salad makes a great between-meal bite (especially after you’ve been at the beach all day!).
Ingredients:
10 cups watermelon (reserving ¼ cup of its natural juices)
¼ cup white balsamic vinegar
1½ tsp olive oil
¼ cup reserved watermelon juices
2 tbsp fresh mint, chopped
1 tbsp fresh stevia leaves, chopped
1 cup vidalia onion, thinly sliced (can use red onion is desired)
3 oz (¾ cup) fat-free feta cheese
6 mint leaves (for garnish)
salt and pepper (to taste)
Directions:
Cut the watermelon into bite-sized pieces, removing and discarding the seeds; and set aside. In a small bowl, combine the vinegar, salt and pepper and whisk until salt is dissolved. Slowly whisk in the olive oil and the reserved watermelon juices. Add in the chopped mint and stevia leaves. In a large bowl, combine the melon, onion and feta. Pour the dressing over the watermelon mixture and toss gently until everything is coated and even;y mixed. Garnish with mint springs and serve.

Chicken Salad-Stuffed Peppers

Per serving (1/2 stuffed pepper): 92 calories, 1g fat, 8g carbohydrates, 1g fiber, 1g sugar, 13g protein If you need something to hold you over until dinner (or still need to whip up lunch), these chicken salad stuffed peppers should do the trick. Stuffed with protein-packed (but light) chicken salad, this snack will curb your hunger without weighing you down.
Ingredients:
12 oz cooked boneless, skinless chicken breast, cubed
¼ cup scallions
¼ cup diced celery
½ cup Smart Beat® Mayonnaise (or your favorite light mayo)
1 tbsp fresh chives, chopped
1 tsp Dijon mustard
⅛ tsp salt
⅛ tsp black pepper
3 large bell peppers, any color, cut in half lengthwise with seeds and membranes removed
cayenne pepper (to taste)
Directions:
In a large bowl, combine the chicken, scallions, and celery. In a separate bowl, combine the mayonnaise, chives, mustard, salt and pepper. Mix until ingredients are well-combined. Add to chicken mixture and toss to coat well. Season with cayenne pepper, if desired. Stuff each pepper half with the chicken salad mixture and garnish with extra chives, if desired.

Mini Caprese Salad

Per serving: 141 calories, 6.4g fat (3.5g saturated), 11.8g carbohydrates, 2.5g fiber, 7.8g sugar, 9g protein This delicious mini-meal is super easy to make. Serve it up anytime you have a snack attack or as a healthy appetizer at your next summer soiree.
Ingredients:
1 cup halved cherry tomatoes (about 12)
1 ounce sliced fresh mozzarella cheese
1 tbsp chopped fresh basil
1 tbsp balsamic vinegar
Directions:
Mix all ingredients together in a bowl, and serve!