Lower Body Blast

Posted on September 23, 2015 by Fit Muslim Girl

Today’s workout is a Lower Body Blast! Strengthening of the legs is very important as they are among the largest muscles in the body. Strong legs can translate into increased metabolism and improved cardiovascular health. Let’s start off this #workoutwednesday with a lower body HIIT routine, and next week we will follow up with an upper body workout.

As always, be sure you are familiar with each exercise and the correct form before engaging in this workout. An explanation of some of these exercises is provided below.

The Routine:

30 Jumping Jacks

45 Second Wall Sit

30 Mountain Climbers

45 Second Squat Pulse

30 Knee Highs

45 Second Jump Split Lunges

30 Squats

45 Second Burpees

30 Calf Raises

30 Supermans

60 Second Plank

RPEAT 2X

*It is a good idea to have a set of dumbbells handy as you may want to use them for squats and/or calf raises.

Wall Sit: With your back supported against a wall, feet slightly in front of you and hip distance apart, lower yourself into a squat position and hold for 45 seconds. Your feet should be in front of you enough so that the knees do not go over the toes while in the squat.

Squat Pulse: Stand with feet hips-width apart. Perform a squat and hold at the bottom with arms out in front for balance and perform small pulses up and down (without coming fully up out of the squat) for 45 seconds.

Jump Spilt Lunge: Start in a split stance with a long stride, keeping the front knee directly over the foot and not over the toe. Lower down into a lung keeping the weight in the back leg, then jump up to alternate legs. Continue alternating for 45 seconds.

Supermans: Lie down on the stomach with arms raised straight overhead and keep the gaze towards the ground. Simultaneously lift both of the arms and legs while squeezing the lower back. Hold for a few seconds then lower back down. Keep repeating this lifting and lowering motion 30 times.

Confidence: What Every Woman Needs

Posted on September 18, 2015 by Fit Muslim Girl

Have you ever wondered why it is so hard to reach your goals? Why it seems impossible to become the healthier person you’ve always wanted to be? Confidence might be the key to finding that motivation you need to reach your fitness goals, and unfortunately this quality is generally low in women. I recently finished reading a very interesting book called “The Confidence Code” by Katty Kay and Claire Shipman, in which these two journalists sought out highly professional women in order to determine what gives them the confidence that most other women are lacking. They interviewed women with leading roles in sports, politics, the military and arts; women who seem to have it all put together. Sure enough, they found that even these powerful, highly educated and determined women are lower in confidence than their male counterparts. Although this can come as a surprise, we realize that when it comes to success women are under the microscope. There is much more pressure to prove themselves worthy and there is a great deal of doubt surrounding their success.

This got me to thinking about the success of women when it comes to their fitness goals. Countless women struggle everyday with their weight, their bodies, their ability to stick to a consistent routine or a healthy eating regimen. We are often quick to blame this on laziness. “You just need to motivate yourself,” we will say, “just get up and do it!” There is no argument that motivation and determination play a significant, in fact crucial role in developing a healthy lifestyle. But what if there’s more to the story than that? What if confidence, this critical quality that many women lack, is the key to developing our success both in the work field and in our fitness life?

I truly believe that in order acquire the motivation and determination needed to reach fitness goals one must be able to see a finished product at the end of the road. I think the problem is that most women don’t actually believe they can obtain these goals and therefore aren’t able to imagine themselves the way they want to be. This absence of confidence creates barriers; if they don’t believe that they can achieve the goal they want, how can they constitute the motivation they need to go out and work hard for those goals. We can dream about the person we want to be, but if we don’t actually believe we can become her then we probably never will.

It sounds completely hopeless, I know, but I have some good news. In their journey to find out where confidence comes from, Katy Kay and Claire Shipman found that confidence is fickle. Although it is partly influenced by genetics, it can be built if it is lacking. It can be built by first making the choice to be confident. It can be built by choosing to please yourself instead of pleasing others. It can be built by stepping out of your comfort zone and taking risks. It can be built by accepting failure and learning from it.

If your struggling with getting to the gym or becoming the healthy person that you’ve always wanted to be, I encourage you to perform a self-check. What are the underlying reasons that you are not fighting for your goals? Are you afraid that you can’t accomplish what you want? You can truly do anything you set your mind to. Start working on building up that confidence. Set an image in your mind of the person you want to be and KNOW that you can get there. It’s going to take a lot of work and a lot of positive self-assurance but I promise you can get there. Every woman deserves to be healthy and happy!

1 Minute Hard, 2 Minutes Easy

Posted on September 16, 2015 by Fit Muslim Girl

Today’s workout will focus on running intervals. Interval training or HIIT (High Intensity Interval Training) is a type of training technique accompanied by very intense intervals, or big bursts of energy like sprinting or jumping, followed by moderate to lower intensity intervals, followed again by high intensity intervals then back to lower intensity intervals and so on. During the intense intervals a person will typically give 100% of their effort and go all out, and the lower intensity interval is usually refereed to as an active rest. Because these big bursts of energy and shorter recovery periods are keeping the heart rate high, this type of workout burns much more fat in less time than compared with steady-state cardio. These workouts can take as little as 10 minutes and generally don’t last beyond 40 minutes.

HIIT training is great for the body as well as for cardiovascular and metabolic health. However, is it recommended that you limit HIIT training to between 1-4 times per week in order to give your body the proper recovery time.

The Routine (1 Minute Hard, 2 Minutes Easy): Running for 1 minute at a fast pace (close to sprinting pace) then jog or power walk for 2 minutes. Repeat between 5-10 times.

Although it seems simple this workout will have you working up a sweat! These drills are a great way to build up speed and cardiovascular endurance. It is effective for anyone from sprinters to distance runners to people just looking for a quick and effective way to burn fat and build endurance! So Throw on your favorite Nashata running outfit and head on down to the track. Happy #workoutwednesday!

Exercise Ball Ab Routine

Posted on September 9, 2015 by Fit Muslim Girl

Strong abs are about more than just a six-pack. Building a foundation of strength in the core is essential for improving posture and balance. It’s also important in supporting the back to prevent injury or even to help with current back pain. Today, we are going to be working on strengthening the abdominals. Be sure to learn how to perform these exercises and learn the proper technique in order to protect the neck and get the most out of your ab workout. I’ve provided a description of each exercise below. YouTube is also a great tool to use.

This routine consists of four abdominal exercises and will all be done using an exercise ball.

*Perform each exercise back to back, then take a 30 second rest and repeat 2 more times.

Exercise Ball Crunches (20)

Exercise Ball Oblique Crunches (10 each side)

Crunches with Feet Elevated on Exercise Ball (20)

Exercise Ball V-Pass (10)

Exercise Descriptions:

1. Lie on the exercise ball with the curvature of your back resting on the spherical part of the ball. Perform crunches with arms either by your side or crossed over the chest. Keep the motion slow and controlled, rather than bouncing on the ball. On the way down the torso should curve over the edge of the ball, keeping the head in line with the spine at all times.

2. This time, you will rest with your back straight on the ball, rather than curving over it (you still want to curvature of your back on the spherical part of the ball, just don’t fall over the edge of the ball). You will keep your hands behind your head, and on the way up for your crunch you will twist to one side, then slowly lower back down to the middle. One the next rep you will twist to the other side, and keep alternating sides each time.

3. Lie on the ground and rest the feet on top of the exercise ball. From here you will perform 20 regular crunches.

4. Lie on your back on the floor holding the exercise ball in your hands with arms straight out overhead and legs extended straight on the floor. In one motion, tighten the core and lift your legs and arms off of the ground to meet in the middle. Pass the ball by placing it in between your lower legs. Squeeze the ball with your legs and lower the legs and arms back down, then bring them both up again and pass the ball back to your hands.

This is a great way to add a little spice to your ab routine. Keep in mind that this routine is between intermediate and advanced. If it is too hard for you, all of these exercises can be down on the ground with no ball.

Fitness Beyond Looks; Hijab Beyond the Scarf

Posted on September 6, 2015 by Fit Muslim Girl

Up until the hijab went on, my world of fitness wasn’t what it is now. I preached that a healthy body meant more than appearances, but the words never resonated in my heart. I expressed to others the importance of focusing on how they felt, rather than the number on the scale. But here I was stepping on the scale every day to check if the number went down, making myself miserable by following restricting diets, and beating myself up if I didn’t feel like my workouts were ‘good enough.’ I was missing out on the number one piece of advice I was giving everyone else: having fun!

Once I started wearing hijab, not only did my life change, but fitness took on a whole new meaning. When you embrace hijab, you embrace it for reasons far beyond the concept of a hair covering. It becomes your identity, your protection, your safe place. It’s not about hiding behind the loose clothes and long sleeves, rather it’s about letting your personality, intellect and true self shine through. Exercise and nutrition have always been a big part of my life, and hijab has allowed me to grasp its due importance.

I won’t say that looks hold no significance when it comes to a healthy lifestyle. Of course, we all want to feel good about ourselves; to look in the mirror and like what we see, and there is no shame in that. But this is just a small part of the fitness equation. First and foremost we need to learn to enjoy the ride. Fitness is truly a lifestyle, so let’s make it a lifestyle that we love! Since I began wearing hijab, which was almost 1 year ago, I’ve stepped on the scale maybe 2 or 3 times. I’ve lost interest in how much I weigh. I focus on how I feel, I focus on doing workouts I love, and I focus on keeping my inner body healthy for the sake of pleasing Allah.

Most importantly, I can truly say that I love my body. It’s the same body that I had before I covered, it has the same flaws it has always had, but I’ve somehow managed to appreciate even those. I love it because it’s no longer subjected to society’s harsh beauty standards. I no longer allow my body to be seen, thus judged, by anyone other than myself. I no longer base my workouts on how many calories I can burn. I no longer avoid the foods I love in order to look like the women on magazine covers. People can no longer call me too thin, too muscular, or too much of whatever they see. For once, I am my only judge.

I fell in love with Nashata sportswear because their products allow for modesty, but show sportiness at the same time. I feel beautiful and liberated when I put on my modest workout clothes. Many people think covering up makes for more obstacles, or that it forces one to give upon certain aspects of life, like working out. But in fact I’ve found it is quite the opposite. Hijab has renewed the passion within me, the passion to inspire women through my experiences with health and fitness. It has allowed me to dig into my inner self and develop a complete and balanced sense of fitness. I’ve found a spiritual nature to my workouts and I am able to interconnect a healthy lifestyle with my faith. Hijab has allowed me to attach fitness to something higher than myself. I now keep my body healthy for myself and for the sake of Allah, and no one else.

30:30:60 At-Home Workout

Posted on September 2, 2015 by Fit Muslim Girl

I’ve come across many women who truly want to begin working out but simply don’t know how or where to begin. It might seem as simple as ‘just hopping on a treadmill,’ but in reality when it comes to building the perfect routine, many different factors are at play. First and foremost, it comes down to personal preference. If you enjoy the treadmill, by all means use it. But for many people it’s a boring routine that in the long run doesn’t hold sustainable because the average person generally doesn’t enjoy it, but rather forces themselves to do it. So the most important part of any workout routine is figuring out what types of workouts you like. For a more in-depth discussion on this topic please read my article Do What You Love. Another thing that needs to be taken into consideration is the workout atmosphere. Do you feel more comfortable exercising in your own home? Are you a member at a gym or fitness studio? Or do you enjoy outdoor workouts?

Taking the first step into your fitness journey can seem like an impossible feat. But, with a little encouragement and the right routine, it’s as easy as slipping on your favorite color of your Amin Hijab and getting to work! In order to help make the process easier, I will provide a simple and easy workout routine each Wednesday, inshallah, in lieu of #workoutwednesday. It is my hope that you can benefit from learning how to make fitness a part of your daily routine. I will be providing different types of workouts each week, from at-home workouts with no equipment, to circuit-style workouts and plyometrics, to kickboxing and even some yoga. I would love to hear what types of workout routines you are interested in seeing so please feel free to email me at fitmuslimgirl@gmail.com with what you would like to see each Wednesday!

This week I will provide a fun and simple full body workout routine that can be done right in the comfort of your own home, and the best part is you don’t need ANY equipment! The exercises are pretty simple but if you’re not sure how to perform an exercise you should be able to find everything on YouTube ;).

The Routine:

EXERCISE	TIME
JUMPING JACKS	30 SECONDS
PUSH UPS	30 SECONDS
PLANK HOLD	60 SECONDS
After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, move on the next set below.
SQUAT JUMPS	30 SECONDS
ALTERNATING FRONT LUNGES	30 SECONDS
CRUNCHES	60 SECONDS
After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, move on the next set below.
REVERSE SNOW ANGELS (lay down on stomach with forhead on the ground. Extend arms straight out to sides with palms facing down and hands off of the ground. With elbows straight, bring arms up towards the ears then back down towards the hips. Keep your gaze towards the floor and the neck straight in line with the spine)	30 SECONDS
SUPERMANS (lay straight and face down with hands straight overhead and palms facing towards the floor. Simultaneously raise the arms, chest, and legs off of the ground, squeezing the glutes. Then, lower the arms, chest and legs back down to touch the floor and repeat lifting and lowering keeping your gaze to the floor the entire time and lining the head with the spine)	30 SECONDS
PLANK JACKS (full plank with straight arms; jump feet in and out). *If that’s too hard you can do a plank on your elbows and alternate knees into sides (like a side crunch).	60 seconds
After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, grab some water and towel off!

Women and Weights Part 4: Putting It All Together

Posted on August 17, 2015 by Fit Muslim Girl

So far we have examined the myths of weight lifting for women, the benefits of weight lifting on the mind and body, and how weight lifting can aid in athletic performance. To close out this series I would like to discuss how to put it all together and actually incorporate strength training into your weekly routine. Here is everything you need to put together the optimal weight training program!

Goals

In order to successfully create a weight training routine you need to first assess your goals. What is the main objective you want to achieve? Of course, this can vary greatly depending on the individual. For this reason we can combine goals into two categories: looks and performance. People who fall under the category of looks have some type of goal pertaining to the way their body looks; building muscle, losing fat, getting a six-pack, toning up their arms, etc. People who fall under the category of performance have some type of goal pertaining to the way their body performs; improving running speed, jumping higher, building strength, etc. Your training routine will be based upon your individual goal.

Muscle Groups

It’s important to have a general and basic understanding of the major muscle groups in the body when training with weights. This knowledge will help you to understand which exercises work which muscle group, as well as how many times per week each muscle group should be worked…which we will be getting to next. The major muscle groups to consider while resistance training are the shoulders, back, chest, biceps, triceps, abdominals, and legs (including calves). Now let’s take a look at how many times we should work each of these muscles per week.

Training Frequency

Training frequency is the amount of times each muscle group is worked each week. There are three types of training frequencies. A once per week training frequency is when each muscle gro

up is worked once per week.This is ideal for people who want to maintain their current fitness level, without any goals of

build muscle, strength, or changing their appearance. A twice per week training frequency is when each muscle group is worked twice per week. This is ideal for intermediate and advanced trainees with any type of goal. A three times per week training frequency is when each muscle group is worked three times per week and is ideal for beginners with any type of goal.

Types of Resistance Training

There are three different types of resistance training exercises one may engage in: free weight exercises, body weight exercises, and machine exercises. Free weight and bodyweight exercises both allow you to engage in completely natural movements, as well as works the abdominals, other muscles, and is ideal for gym and home use. Machine exercises on the other hand, are known as isolation exercises, as they target the specific muscle being worked. They are not, however, a functional type of exercise so other muscles aren’t engaged, nor are the movement patterns natural. So, how do you know which type of exercise is right for you?

If your goal is performance related (e.g., building strength, improving speed, etc.) then your routine should consist mostly of free weight and body weight exercise, with machines kept to a very minimum and possibly none. If your goal is looks related (e.g., improve body composition, get ‘toned,’ lose fat, etc.) all three types of exercises work, but again, the best bet is to use free weights and body weights as the majority of the workout, but machines are a completely fine alternative.

Now, with all of this information in front of you, you’re ready to go out and train those muscles. I hope, through this series, that I was able to inspire some of you to add strength training into your routine in order to experience the amazing benefits it will bring you, inshallah.

Women and Weights Part 3: Strength Training for the Runner

Posted on August 10, 2015 by Fit Muslim Girl

Many people consider weight training and cardio as two separate entities; cardio is for burning calories while strength training is for gaining weight, right? Well, not necessarily. If you’ve been following this series of “Women and Weights” you’ve learned that strength training may in fact be an altogether superior method of fat burning (I’d like to point out that when I refer to weights I am using it as a general term to describe any type of resistance training, including free-weights, machines, resistance bands, or bodyweight). This is not to say that running, or any other type of steady-state cardio is ‘bad,’ but it certainly isn’t the only way of reaching your fitness goals. In fact, hitting the weights can actually improve running and other athletic performance significantly. Here’s how:

IMPROVED SPEED

Strength training has been shown to help improve speed in both short and long distance runners. As you build and grow your muscles they become better able to exert more force in quicker time periods. Strong legs help with that extra push, a strong core aids in balance and stability, and upper body strength helps maintain that speed. This was proven in a study done that tested the correlation between explosive strength training and 5-km running time in endurance athletes. In the experiment, 18 endurance athletes trained for 9 weeks. While both groups kept the same training volume, 10 of these subjects trained with simultaneous explosive strength training and endurance training, while the other 8 subjects participated in endurance training only. 5K time was improved in the well-trained endurance athletes who participated in simultaneous explosive strength training and endurance training due to improved neuromuscular characteristics.

IMPROVED CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is the ability of your heart, lungs and blood vessels to efficiently deliver oxygen to your body tissues for use as energy. Believe it or not, resistance training actually increases the body’s ability to use oxygen. In one study that tested the effects of concurrent endurance and strength training on running economy, endurance athletes who incorporated both running and strength training into their routine improved their performance whereas endurance athletes who did not incorporate strength training had no change in performance. These results are congruent with many other previous studies of the same nature.

DECREASE BODY FAT WHILE MAINTAINING MUSCLE

Lifting weights is a great way to burn body fat. Now, cardio certainly does burn a significant amount of calories, however, those calories stop burning off as soon as that hour or so of cardio is finished. With strength training, lean muscle mass is built, which aides in the body not only burning calories during periods of exercise, but also while that person is at rest! Clearly, a body with more lean muscle and less fat is going to be lighter, aiding in speed and also in better body composition.

It is well known that many runners, especially elite runners who engage in intense bouts of physical activity, burn off a lot of muscle due to the extreme forms of cardio. Strength training can help to counter this problem, but won’t result in a significant amount of muscle gain because the continued endurance training will hinder muscle hypertrophy. So for those distance athletes who do not want gains to slow them down, no worries, strength training won’t add on significant size!

INJURY PREVENTION

Engaging in resistance training not only helps to strengthen and build the muscles, but it also helps to equalize them. Many times people are weaker on their left (or non-dominant) side which can cause a runners stride to be off key, or they have muscle imbalances somewhere in the body. Lifting weights helps to equalize strength and power within the legs and the rest of the body, which helps prevent future injuries. The benefits of strength training on injury prevention was shown in a study testing hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. The study revealed that preseason strength training for the hamstrings would have positive impacts on the player’s performance and injury prevention.

Strength training is one of the most beneficial workouts to engage in, especially when combined with other forms of working out such as endurance running, sprinting, and other types of cardio. It helps to improve many aspects of performance including speed, cardiovascular fitness, proportion of lean muscle to body fat, and to decrease likelihood of injury. To all of my runners out there, take even just 3 days per week and add some resistance training to your fitness regiment and see how you can benefit!

References

Askling, Carl, Jon Karlsson, and Alf Thorstensson. “Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload.” Scandinavian journal of medicine & science in sports 13.4 (2003): 244-250.

Millet, G. P., Jaouen, B. E. R. N. A. R. D., Borrani, F. A. B. I. O., & Candau, R. O. B. I. N. (2002). Effects of concurrent endurance and strength training on running economy and VO~ 2 kinetics. Medicine and science in sports and exercise, 34(8), 1351-1359.

Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of applied physiology, 86(5), 1527-1533.

Healthy Substitutes for Your Favorite Foods

Posted on August 7, 2015 by Fit Muslim Girl

As I receive many emails from women looking to eat healthier, I’ve noticed a few common problems. First, many people don’t actually know the difference between healthy foods and unhealthy foods. Now in the broad sense we all know that home-cooked meals are better than fast-food, that veggies and fruits contain a lot of nutrients, and that sweets, for the most part, are the enemy. But when it comes down to specific food groups, people generally aren’t aware of healthier food options.

The second problem is people’s perception of the word healthy. The general public thinks healthy means either sacrificing taste or giving up the foods they love, neither of which are true. There is no legitimate definition of “healthy eating” as it is a subjective term based on person preferences, likes, and beliefs. To one person healthy might mean vegan, to another it might mean gluten free, and to us Muslims, it includes staying away from pork and alcohol. In reality, healthy should include getting the majority of your daily calories from whole, nutrient-dense foods, while maintaining a balance and still allowing for some of the things you love.

For these reasons, I have put together a simple list of healthy food substitutes. What I do want to make known is that I am not advising anyone to completely CUT OUT the foods being substituted. It’s not that these foods should be off limits, it’s simply a guide for those who may benefit from the knowledge of healthier options. As mentioned above, healthy is about a diet containing a majority of the healthier options, while balancing it with foods you love.

So without further ado, I present to you a list of healthy substitutes for some of your favorite foods!

Carb Smart

In very basic terms, there are two types of carbohydrates. Simple carbohydrates are those that are made up of only one or two sugar molecules (a simple structure), whereas complex caboydrates are made up of a longer chain of sugar molecules (a more complex structure). Typically, simple carbs are absorbed and digested quicker, spiking up blood insulin levels, while complex carbs are absorbed and digested more slowly by the body without creating that spike in blood insulin, while also creating a greater sense of satiety and lasting energy.

In general, complex carbohydrates are also a bit more nutrient-dense. Simple carbohydrates are processed; a method during which many important nutrients, such as fiber, are stripped away. So, while simple carbohydrates do not have to totally be avoided, complex carbs do have an advantage in terms of micronutrients.

Therefore, this list contains some healthier carb options.

Brown Rice over White Rice
Quinoa over Couscous
Whole-Wheat Bread over White Bread
Sweet Potato or Yams over White Potato
Whole-Wheat or Brown Rice Pasta over White Pasta
Spaghetti Squash or Zucchini Noodles over White Pasta
Mashed Cauliflower or Turnips over Mashed Potatoes
Granola over Croutons
Rolled or Steel-Cut Oats over Cereal or Instant Oats
Rolled Oats over Bread Crumbs
Crispy Lettuce Leaves over Taco Shells or Tortillas
Dry Beans over Canned Beans
Whole Wheat Flour, Oat Flour, or Nut Flours over White Flour

Proteins: The Good and the Better

The reason I say the good and the better, is because there are not really “healthier” substitutes for meats, aside from halal meats that are organic and fresh as opposed to non-halal meats. Certainly there are some meats that are much more advantageous than others, but in general it comes down to which meats have more or less fat. Thus, we are going to focus on lean versus fattier meats. Now, there is not a significant difference between lean and fatty meats in terms of nutrients, rather it is a matter of certain types of meat containing more fat and calories than the other.

This section also will not apply to everyone, rather it will vary based on individual goals. If your goal is to eat a significant amount of protein with fewer calories, than lean meats are probably better suited for you. If someone is not worried about calories, or is trying to gain weight, than fatty meats are a perfectly fine option.

Therefore, this list contains leaner substitutions for fattier meats.

Chicken Breast over Chicken Thigh
Turkey Breast over Turkey Thigh
Ground Turkey or Chicken over Ground Beef
Bison or Leaner Cuts of Beef like Sirloin over Fattier Beef
93% Lean Ground Beef over Fattier Ground Beef

Other (Non-Meat) Healthy Options for Protein

Egg Whites (or 1 whole egg mixed with egg whites) over Whole Eggs
Fat-Free or Low-Fat Yogurt over Whole Yogurt
You can also use some of the above mentioned carb choices as protein if you are not a meat-eater, e.g., beans and quinoa can be a good protein source for vegetarians!

Sugar & Spice & Everything Nice

Included here are some baking hacks and healthy substitutes for sugar and sweets, fats, condiments and other miscellaneous items.

Honey, Agave, Truvia or Stevia over Sugar
Unsweetened Applesauce or Fruit Baby Food for Oil
Mashed Avocado or Banana over Butter
All-Natural Nut Butters over Low Fat or other Nut Butters
Evaporated Skim Milk or Coconut Milk over Cream
Skim, 2% Milk, or Almond Milk over Whole Milk
Kale Chips or Popcorn over Potato Chips
Dark Chocolate over Milk or Semisweet Chocolate
Pureed Avocado or Non-Fat Plain Yogurt over Mayonnaise
Frozen Yogurt over Ice Cream
Low-Fat Cottage Cheese for Sour Cream
Low-Sodium Soy Sauce or Rice Vinegar over Soy Sauce
Seltzer Water over Soda
Organic Crystal Light Packets (for water) over Juice
Olive Oil over Butter

Women and Weights Part 2: Benefits of Strength Training

Posted on August 3, 2015 by Fit Muslim Girl

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” –Rikki Rogers

Last week we debunked some common myths pertaining to women and strength training, as we learned to get over our fear of weights. We established that lifting does not make women look masculine, it doesn’t necessarily add on size, unused muscle cannot turn into fat, etc. This week we are going to explore the countless benefits of strength training and I will demonstrate why you should begin working with weights.

Pumping iron isn’t just for those meat heads in the gym trying to grow their biceps and squatting double their body weight. Resistance training comes with amazing advantages, helping to burn more fat, tone the physique, and providing a healthy and ageless body.

Burn Calories and Body Fat

Lifting weights is one of the best ways to burn off that unwanted body fat. As more lean muscle is built up in the body, the metabolism becomes faster as the body has to use a lot of energy to maintain that muscle. This increase in metabolism helps to burn more calories, not only during exercise, but while at rest as well. Once the body burns off more calories than the person is consuming on a given day, either fat tissue or muscle tissue will become the body’s new source of energy. With strength training, you are ensuring that the body is using up fat rather than muscle.

Gain Strength…Without the Bulk

Pumping iron doesn’t cause size in women like it does in men…unless women are trying to put on weight and follow a specific strength training and nutrition regimen for the sole purpose of weight gain. Women have much less testosterone than men which allows for a lean, feminine, and toned look rather than a muscular, bulky look.

Improve Bone Health

Women are at a higher risk than men for developing osteoporosis, as we not only start with a lower bone density than men, but we also lose bone mass faster as we age. Strength training has been shown to slow down this process. Bone health is so important for the adult woman, and weight training combined with dietary calcium might just be the best preventative method!

Build Confidence

Hitting the weights will not only help you to build confidence in the way your body looks, but also in your abilities in general. The gym is all about stepping out of your comfort zone, setting goals, and accomplishing what you never thought you could do. The gym brings out your true strengths, and this will shine through every aspect of your life.

Improve Cardiovascular Performance

Whether you are a runner, a cyclist, a sports enthusiast, or simply someone trying to improve their cardiovascular health, resistance training can significantly improve your performance. You can add weights into your cardio routine, separate the two type of exercises completely, or a mix of both. Strength training has been shown to improve speed, length of time one can perform an exercise, and reduce the risk of injury.

Strength training provides so many wonderful benefits and it a great way to add balance and intensity to your fitness regimen. While cardio is great for health and fitness, strength training can be that extra push you need to burn that last bit of fat, improve your body composition, and become an even healthier version of you.

Nashata

Empowering Active Lifestyle

Tag Archives: muslimahfitness