The misconception of women and weights
Dominic matti
Since this is my first newsletter I think it would be ill-mannered of me not to address the ladies first, but guys, that doesn’t mean some of what I’m about to say doesn’t apply to you too, so you can take notes as well.
Tel: 902-425-8226 Mobile: 902-877-7839
Dominic matti—personal trainer/fitness writer
Flex appeal
E-mail: dominicmatti@gmail.com
I think it’s fair to say that most female gym member’s focus on cardio and a lot of it. They have it in their head that if they want to lose weight, then they need to run on a treadmill for 30 minutes and hit the elliptical for another 30 (at least). Just the mention of the word ‘weights’ and the majority of females’ first thoughts are “ Eww, I don’t want to get all bulky”. Well I hate to break it to you, but you have it all wrong. Women produce very little testosterone, which is needed to build bulky muscles. Instead, females will start to burn fat and tone up as a result of weight training. For every pound of lean muscle you put on, you will burn 90 more calories AT REST! That is a huge increase to your metabolic rate, just from adding a little bit of muscle. So next time you come to the gym, start off in the weight room (after your warm up). Make sure you focus on multi-joint exercises, such as squats, deadlifts, bench press, assisted pull-ups and dips. These exercises use the most muscles, which results in more fat loss. Next month I will get into the negative effects of aerobic training and why you should switch to HIIT (high intensity interval training).
Volume 1, Issue 1
In this issue:
June 2012
Highlights:
Women and Weights
1
Exercise of the Month
1
Lemon Power!
2
The importance of weight training.
Why you should be squatting. The health benefits of lemons.
Exercise of the month—Squat When I talk to members at the gym, especially females and skinnier guys, I will always ask, “do you do squats?” And nine times out of ten the answer is “no”. The reason I usually get for not doing squats, is people don’t enjoy doing them. This response really bothers me, not because they’re not trying to push themselves during their leg routines, but because they’re
missing out on one of the most effective exercises. Squats engage the most muscles (quads, hamstrings, glutes, calves, abdominals and lower back) and use a tremendous amount of energy, which means an increase in fat burning. And for you guys out there trying to get bigger, they also trigger the release of extra testosterone and
growth hormone into the bloodstream, which will help you with building your upper body as well. I hope after reading this, you will reconsider adding squats to your routine. And if you think you need help with your form, don't hesitate to ask a trainer, we’re here to help you.
Lemon power!
Dominic matti Tel: 902-425-8226 Mobile: 902-877-7839 E-mail: dominicmatti@gmail.com
When most people are reaching for that cup of coffee or tea to get them jump started first thing in the morning, I’m cutting up a lemon and squeezing it into a glass of warm water. Lemons are one the healthiest things you will find in a grocery store. They are full of vitamin C, B-complex vitamins, calcium, iron, magnesium, phosphorus, potassium, and fibre. Along with all these vitamins and minerals, come numerous health benefits including weight loss, stoppage in cell division in cancer cells (lemons contain 22 anti-cancer compounds), liver and digestive system detoxification, prevention of colds and flu and a balance in body chemistry .
You could even take it one step further and eat some of the lemon peel, because the pectin present in the peel helps by becoming a gel forming substance in your stomach, which will reduce the absorption of sugars even more. So starting tomorrow, every morning before you put anything into your stomach, drink a glass of warm water with a quarter of a lemon squeezed into it and for optimal results, do it before every meal. It’s a very quick and cheap way to optimize your health and your body will love you for it!
Since this is a fitness column, lets focus on the weight loss benefit. The high level of citric acid in a lemon will help lower the absorption of sugars from your food, but it will also help in the storage of calcium in fat cells, which helps increase the body’s ability to burn fat.
Dominic Matti - Personal Trainer Specialist I’ve been involved in sports and fitness since an early age and I have been heavily focused on strength and endurance training for over 5 years. I have achieved a lot of success at reaching my fitness goals and I am now looking to use my passion and knowledge to help others.
“Exercise to be fit, not ‘skinny’ “
Whether it’s weight loss or adding strength and muscle, I aim for all my clients to be successful at reaching their goals and to have them walk out of our facility each time with newfound confidence!