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Haha I love this

jagfit:

Let’s look at some of the benefits of strength training …

• Increased Metabolic Rate: Muscle is more metabolically active than fat; your body will burn more calories at rest. That equates to fat loss (provided you eat the right foods and amounts).
• Improved Hormonal Output:  Heavy compound lifts will trigger your hormonal response systems.
• Increased and Restored Bone Density: Reduced risk of osteoporosis. Yes, I know walking is a weight bearing activity but that will only take you far. You must also lift heavy things. Walk with a sandbag or heavy object for shorter distances to add some resistance. Carry it on your shoulders, by your side and over your head.
• Increased Lean Body Mass: Forget light weights and high reps. I know, you just want to “tone”; you don’t want to get “big”. Then stop eating so much. We’re women—not men we are not hormonally able to pack on muscle mass like our male counterparts unless we take anabolic steroids. They have 15 to 20x the amount of testosterone we do and that is the magic muscle building hormone. You must also lift heavy enough to elicit a response in the muscle. Those 5 lb pink db’s used for endless repetitions just aren’t’ going to cut it.
• Injury Prevention and Recovery: Strength training will build up the muscles that support the spine and joints. Many of the general aches and pains people have especially lower back concerns are from weak, atrophied muscles and lack of structural support. If one does sustain an injury strength will aid in recovery and rehabilitation.
• Better Insulin Sensitivity: That translates to better glucose control and lower rates of diabetes.
• Improved Balance: Especially as we get older. With a strong foundation (the wheels and core) you’re going to have more coordination and better balance.
• Aging Well: With stronger muscles and ligaments less falls and injuries, less sagging body parts. Lean and toned bodies create a vibrant and strong persona and improved quality of life in our “mature” years.
• Looking and Feeling Better: Let’s face it—we all want to look better. When you look better you also feel better. Strength training plays a vital role in both of these.
  
  Article from Paula Jager 

Strong is the new skinny

YUP.

THIS.  No, you will not become all “bulky” and “look like a man” if you lift heavy… men have a hard enough time putting on lbs of muscle as it is, and women don’t have near the amount of muscle-building testosterone in their bodies as men… so stop being only a cardio bunny, stop it with the barbie weights and lift heavy to see some real results.

(Source: ruggerwords)

fitnessbucketlist:

submitted by learningtofloaton

Not that I am ready for a Tough Mudder, but the AZ one is the same exact weekend as the half marathon I am signed up for in January.  Maybe I will go watch and be in awe at all the amazing athletes.