#dangerouslyhardcore

Why ‘ello Tumblrians :)

I speak in lists because I’m lazy ;)

-Diet was pretty good this week, although won’t be today

-Still reading “The Carb Nite Solution” by John Kiefer, once finished I will begin [probably in about 2 weeks]

-Personal notes: last day in a department I’ve been working in for over 7 years, moving to Sales – also much lingering “To Do” things I need to get done SOON!!

-Wanted to get my diet in order before preparing for workouts, finally made it to the gym this morning

-Did a workout from the 12 week program [although I’m technically restarting next week] = upper body, kneeling x-rows, bent-over pronated bb row, push-ups [8 legs wide apart, 6 legs close together, 4 1 legged = chest to floor], seesaw press, iron cross, windmill…definitely different than any kind of routine I’ve done before but I think this 12 week program will help strengthen some weakness I have and mayhaps help even me out for heavier lifts in the future [my true desire]

-I’m also going to start adding in some at home workouts that I did in 2012 and will be more specific with them in here. One thing in the 12 week program above is it asks for a lot of cardio……which I know I will not stick to [I hate cardio…most of the time]. SO!! My at home workouts are inspired by Crossfit so mimicks HIIT cardio pretty well without the bore.

-Seeing Pacific Rim tonight…I am so stoked!!! :)

Does Lifting Weights Make Women Bulky? - via Kiefer @ DangerouslyHardcore.com

Why Women SHOULD Resistance Train... a few highlights.

Bone Density is directly correlated to how STRONG  your muscles are, not how BIG your muscles are. 

Women have a hard time burning glycogen stores.  When glycogen is depleted (think low carb), the body is far more efficient at using FAT for fuel.   Women can deplete glycogen much easier via HEAVY resistance training. 

Muscles need to be stimulated via heavier loads to store carbs in the muscle instead of fat cells.  Less fat = more of your "toned body" exposed.

Resistance training will amplify metabolism. Women who run for great periods of time (30+ minutes) teach their bodies to suppress thyroid hormone, essentially making them more efficient!  Efficiency doesn't burn fat.  

Posted something about part 1 a few weeks ago: Part one of Creatine Supplementation here

In part 2 Keifer looks at Anabolic, Anti-Catabolic properties of Creatine in addition to cognitive benefits... a few highlights...

Anabolic/Anti-Catabolic: Body is in a constant state of protein turnover... muscle breaks down, then you rebuild it. Creatine seems to impacts the rate at which muscle tissue breaks down... so less muscle tissue is broken down, and more protein is synthesized than destroyed. 

Anti-Catabolic: Creatine has also been show to decrease myostatin (size limiting gene in humans). This has its limitations obviously. 

Creatine has the ability to increase the muscles ability to replenish glycogen post resistance training, and prevent fat cells from storing glucose as part of bodyfat.