Fitness & Wellness

Female Body Building

Female Body Building

Whether you want a transformation to a better you or are focused on entering competition, every woman can benefit from female body building. When you hear the word bodybuilder, most people automatically think of a man, but more and more women are competing today. Some female bodybuilders aren’t even competing but just for the love of looking better and becoming the best they can be. There are benefits all women can reap from bodybuilding. Looking great is just one.

Don’t worry, you don’t have to develop a lot of bulk, unless you want to do it.

Because of the lower testosterone levels, bulking up for women requires a lot more work and perseverance. It’s tough, regardless of whether you’re a man or a woman. Women can increase their percentage of muscle mass by as much as a man, but they both have different starting points. What you will do when you take up body building is lose fat and that’s a huge benefit. The more muscle tissue you have, the higher your metabolism is and easier it is to keep weight off.

When you think about bodybuilding, you automatically think of working out, but it’s more than that.

Getting the best possible body means being dedicated to working out, but also to a healthy diet. No matter who you are, eating healthier is a true health benefit. While it can help you lose weight, it also can help you build muscle tissue, look younger and stay healthier. There’s a lot of research into how diet affects overall health and can make a huge difference in reducing the potential for serious conditions like heart disease and cancer. Learning how to eat healthier and making it a lifestyle choice will keep you younger looking and healthier than others in your age bracket.

You’ll have far more energy when you start a program of weightlifting and bodybuilding.

Many studies show that you’ll boost your energy when you workout. The National Institute of Health published a study that showed that the more a person increased their energy expenditure, the more energy they had to expend. It doesn’t take a study to realize that after a few months of body building. You’ll also sleep better at night, which is sure to give you more energy.

  • Osteoporosis is more prominent in women than men. This disease that decreases bone density is helped by building muscle tissue and weight bearing exercises. In fact, one study showed it is better than some medications, with the only side effect a better looking body.
  • Improve your heart health as a woman bodybuilder. It normalizes blood pressure, improves cholesterol and makes the heart stronger, reducing the risk of heart disease.
  • Shake off the stress of the day when you start your bodybuilding workout. It makes you feel more than just strong, it makes you feel fabulous and content. A good workout can get rid of that sick feeling in the pit of your stomach.
  • Contact us as JARFit for a program that fits your goals. We work with everyone from those that want a makeover to the elite of bodybuilding who want help capturing their next title.

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The Advantages Of Body Building

The Advantages Of Body Building

If you thought the only advantages of body building were developing a great looking body and loads of confidence, you are very wrong. Bodybuilders get far more benefits than just that, although that’s quite a lot! Those large muscles are helping to fight potential muscle loss faced by most people as they get older, which also leads to gaining weight and osteoporosis. There are even more health benefits that every body builder will enjoy.

You’ll lower your risk for heart disease.

If you’re bodybuilding you’ll decreases the risk of coronary disease, but make sure you do it naturally, without steroids or other unsafe supplements. The aerobic exercise and weight training aids in lowering and maintaining your blood pressure, creating a healthier cholesterol profile and preventing obesity. Add to that a healthy diet and you have the perfect formula for heart health.

A healthy body means a healthy mind.

Your body, mind and spirit all work together to create who you are. When you’re working out, you’re also improving your concentration with the boost in circulation. It improves your focus and helps with cognitive functioning. Best of all, it can help get rid of stress that can create brain fog and cause many other health issues if left unattended.

There’s nothing wrong with feeling great about looking your best or feeling confident.

I know a lot of people that started bodybuilding because they didn’t feel good about themselves. While looking good won’t solve all your problems, it does build confidence and help you learn that anything is possible if you have the determination to stick with the plan and the common sense to seek help from the best sources. Not only does the exercise burn off the hormones of stress, it helps reduce anxiety and depression, while boosting your endorphins to improve your mood.

  • Bodybuilding can help you sleep better at night. Exercise not only helps you sleep, it helps you have a better, sounder sleep, so you wake up refreshed.
  • The eating habits you develop when you are bodybuilding will last your whole life. The healthier food and regular exercise keeps you younger looking for longer.
  • Everyone gets older, but when bodybuilders do, they live healthier and have less tendency to getting feeble. Eventually, it may occur but at a later age than others.
  • Contact JARFit for help starting your bodybuilding program. We create personalized programs to help you no matter what your fitness level or challenges. We work with both men and women to transform bodies and create champions.

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Skinny To Fit

Skinny To Fit

If you’re familiar with our trainers, you already know that Jason’s story is all about making the transition from skinny to fit. It’s a prime example that not everyone needs to lose weight and each person follows a different road to fitness. That’s what makes JarFit so outstanding. We understand that no two people have the same body or the same goals. We work with each person on an individual level, creating their path for success.

There’s a difference is dietary recommendations for everyone, no matter what their size.

If you want to gain muscle tissue, while shedding fat, you need a completely different diet than someone who wants to build large muscles, but has limited body fat. Everyone has a different physiology. Some people believe that people who are overweight have an easier time building muscle tissue, but that’s not necessarily true. A lot of things affect muscle development. Hormones, insulin levels and even your body type—somatotype—makes a difference. Understanding all those factors helps us create the perfect diet and exercise program.

It takes consistency and the right type of exercises, too.

You can spend a lot of time doing the wrong workout and you won’t end up with the body you hoped to build. Not all workouts are the same. For instance, if you’re trying to lose weight and build at the same time, doing less cardio and more strength training is important. In fact, doing too much cardio, such as running is actually counterproductive. Not only doesn’t it build muscle tissue, it often burns it for calories.

If you want to go from skinny to fit, you need a solid plan of action.

I have lots of clients that have been working out for years and have been entering competition, but want to improve their performance in those competitions. I also have clients that are just starting and want a transformation. Both need a plan of action. In some cases, those in competition need a refinement with a few corrections to achieve their best. For those who are new, we help direct them from the very start to success.

  • Our transformations include meal plans, exercise plans and ways to track progress. There’s easy meal planning with all the work done for clients, to make it extremely easy to eat healthy.
  • Our custom plans make it far easier to reach the goals you want to reach. They’re easy to follow and outline precisely what you need to do to go from skinny to fit or fat to fit and everywhere in between the two.
  • Increasing your protein, particularly if you’re skinny, if you’re easier if you use protein supplements. It helps provide both the calories and protein you need to get buff.
  • With the right attitude and the willingness to put in the work, anyone, no matter what their present body looks like, can have the body they always wanted.

Is Keto Good For Body Building

Is Keto Good For Body Building

I don’t necessarily use a keto diet with my body building clients who want the best results. I create diets that are designed for each client based on their individual needs. However, there are some parts of the ketogenic diet that will help you build muscle mass, while also losing weight. Identifying what you need to build muscle tissue helps. You need adequate protein, enough calories and proper training to build the muscles you want. A keto diet can provide that.

Protein is a key nutrient.

The body requires between 1.0 grams and 1.2 grams of protein per pound of lean muscle mass. It also needs adequate calories. Most people believe that that carbs are the only way to get those calories is through eating carbs. That’s not necessarily true. Calories can come from fat, too. While you’ll build muscle faster by eating carbs which stimulates insulin release and restores the glycogen in muscle tissue, you’ll also promote gaining fat, too.

The key is switching the source of calories.

Getting the body to switch to fat as a primary source of energy and using glycogen as the secondary source is what’s necessary. The small amount of glycogen necessary as a secondary source can come from the protein. It’s not just about the amount of calories you eat, but also the type and quality of the calories you choose.

Restricting carbohydrates has several benefits.

When blood sugar levels are low, it causes the body to produce adrenaline. That adrenaline provides adrenergic stimulus, a function that helps preserve muscle mass. The difference between some traditional bodybuilding diets and a keto diet is that putting on mass tends to be slower on a ketogenic diet. However, that mass will also be leaner, which is what most people want anyway. If you need to add weight, a ketogenic diet may not be right for you. I always tell people that there’s no one perfect diet for any bodybuilder. The perfect diet is the one that suits your body and your goals.

  • The discussion whether a keto diet is good for bodybuilding or whether you have to eat large volumes of carbs to get the results you want depends on your overall goal and present physique.
  • If you’re trying to maintain muscle mass, while also taking off those extra pounds, you’ll probably be quite happy with the results you get from following a ketogenic diet. It helps prevent the breakdown of muscles by stimulating adrenaline release and ketosis.
  • A study shows that a ketogenic diet will not affect performance either, unless the performance requires explosive action. That can be overcome by eating 30 to 50 grams of carbohydrates approximately 30 minutes before your workout.
  • Eating more carbs in the morning and keeping the amount of protein consumed evenly distributed throughout the day is the best way to time your intake of these nutrients to achieve the best results.

Eat, Lift, Be Happy

Eat, Lift, Be Happy

What you eat makes a huge difference in whether you’ll build the body you want. That holds true in how much you lift and exercise. One thing that’s often forgotten is that you also have to be happy with the progress you make. I tell clients in Denver, CO that it doesn’t mean you have to be satisfied and remain at that level of fitness, just take a minute or two to congratulate yourself on your progress and appreciate your own hard work.

It all starts in the kitchen.

How you look and the success you have doesn’t start in the gym. You can’t out-exercise a bad diet. You have to start with a good diet that is streamlined to achieve the goals you set. Not everyone’s diet will be the same, since people all start with a different body build and have different goals. A diet that combines nutrients to achieve those goals, while nourishing your body and pleasing your palate is important.

All types of exercise is important, but lifting is one of the best.

If you want to shave pounds off, while boosting muscle development, strength training and lifting is the way to go. It helps with transformation and contest preparation. The right program of exercise can make a difference between success and failure. Setting your goals, identifying your level of fitness and working a program to reach those goals includes strength training both for weight loss and sculpting.

You may not love the hard work, but you’ll be happy you did it.

One thing I love about helping people become their best is seeing how happy they are when they reach their goals. There’s a sense of satisfaction for both my client and myself when they reach their goal. However, there are other times to be happy. Be happy when you workout. It may be tough, but knowing you can and are doing it is extremely satisfying. Enjoy the moment.

  • You’ll be amazed at how changing your diet can be enjoyable, particularly if your diet was less than pristine before starting. You’ll feel so much better you’ll be glad you did.
  • If you’re tired of being too embarrassed to wear a swimsuit or want to have the body you’ve always hoped to have, it’s time to get started. Nothing is ever accomplished without taking the first step.
  • There’s no better way to prepare for bodybuilding contests than working with a trainer who understands all it takes to win. We can help you.
  • In order to sculpt your body you need a full program of exercises, which includes lifting, but also includes those for endurance and flexibility.

Are You Ready To Change Your Life

Are You Ready To Change Your Life

Have you ever thought what you’d like to change about your life? Some people want more money, some want better health and others just want that energy they had when they were younger. It’s never to late to change your life. However, the longer you wait, the harder it is to do, no matter what your desire. I can’t help you make more money, but I can help you look and feel better. That can be pretty helpful when you have other changes you want to make.

Change is tough, but you can do it with baby steps.

If you want anything in life that requires that you make changes, don’t expect to do them all at once. Making a true change requires that it becomes a habit. Creating a habit takes as long as 66 days, according to recent studies. Start small if you’re uncomfortable with change or don’t believe you can accomplish your goal. Instead of entering a healthy eating, exercise program all at once, consider starting with taking a walk twice a day. Walk 15 minutes in the morning and the same amount of time in the evening. You’ll notice how easy it becomes after just a few weeks and how much you miss it if you skip it after a few months.

Build on each change you make.

If eating healthy is your goal, cut out one unhealthy food from your diet and replace it with something healthy. Maybe cutting out sugar is too much, but you might be able to substitute bottled water for the soft drink you normally have. Make a new change every few weeks. Normally, people are ready for a complete program after a couple of months and feel they can tackle both a workout and healthy eating program, especially after they notice how great they feel after just one small change.

Embrace the change.

You can do it and once you realize that, you’re on your way to success. Whether you start by dipping your toe in the water and making small changes or jump in and go for the whole program, you’ll be glad you did when you start to see and feel the differences. The new you will have more energy, look better, be healthier and enjoy life more. That can boost your confidence to make other life changes, too.

  • One reason our clients are so successful is that they set goals that are measurable, so they see their improvement. That’s important for every goal and can help you accomplish other endeavors.
  • You’ll look and feel more confident as you get fitter. Studies show that people who start a fitness program have an improved self-image, even before they see results.
  • You’ll be surprised at how much you can accomplish, but it all starts with making small changes first. Get started, even if it’s making just one small change.
  • Don’t worry if you occasionally fall off the change wagon. Studies show that a few missteps along the way doesn’t mean you’ll fail. Just get back on track the next day.

Muscle Building Foods For Women

Muscle Building Foods For Women

Even though we’re located in Denver, CO, our clients are from everywhere in the world. That’s because we provide both workout programs and menus to help bring each person’s body to perfection. We even focus on muscle building foods for women, since women have a harder time building muscle tissue. However, foods that build muscle tissue in women, also build muscle tissue in men, so they should be part of every bodybuilder’s menu.

Protein is the top priority.

Whether you’re building strength, in competition training or just want a body transformation, you need protein to build muscles. The amount of protein varies by your weight and activity. Women need approximately 0.68 to 0.91 grams for every pound they weigh. More isn’t always better. If you have more protein than your body requires it could affect the amount of carbohydrates you eat and negatively impact your efforts to build muscle. You actually can get so much protein, which either flushes out of the body or creates protein toxicity.

You need adequate carbs for workouts.

Your body burns carbohydrates quickly when you workout, so eating low glycemic carbs and some protein before a workout will help you get the most from your exercise time. Low glycemic carbohydrates include beans, nuts, pasta, brown rice, whole grains and vegetables. Low glycemic carbohydrates digest slower and give you a constant supply of energy as you workout. Try to eat at least an hour to an hour and a half before you workout to avoid getting sick. For those who do their workout in the morning, eat a lighter meal about thirty minutes before you start your program. A banana and some whole grain toast will do the trick.

Don’t forget the fat.

Sure you want to lose as much fat as possible, but that doesn’t mean you should restrict it from your diet. You need to include healthy fats, not trans fats. Healthy fats help maintain metabolism and keep your hormones functioning properly. If you don’t have adequate fat, you won’t get the muscle growth you want. Make at least 25 percent of your diet healthy fat from avocados, Greek yogurt, nuts, dark chocolate and other good sources of fat, but don’t go over 30 percent of your caloric intake from fat.

  • Avoid sugary foods and high glycemic carbs that digest quickly before you workout. You’ll run out of steam in the middle of your session, since they provide a quick high that drops rapidly to a low.
  • Don’t try to lose weight at the same time you’re attempting to grow muscles. Restricting calories when building will impede your progress.
  • A good pre-workout combo is apple slices with almond or other nut butter. It has the carbs you need plus a source of energy for building.
  • When you eat after a workout, you’re helping your body with the nutrients it needs to repair and regrow muscle tissue, plus replenishing its store of glycogen. Eating a combination of carbohydrates and protein will help you do that, plus improve recovery.

Motivation For Your Fitness Journey

Motivation For Your Fitness Journey

In order to be successful in any type of goal, motivation that drives you toward success. The same is true when it comes to getting healthy and fit. Your motivation for your fitness journey is the primary determining factor on your success. No matter what your goal, whether it’s to have more energy, lose weight, lower your blood pressure or just feel good again, your motivation is the key. It should be something that’s important to you. There’s no right or wrong motivation, as long as YOU feel it’s important.

I ask clients what their motivation is and some are reluctant to give me the true reason they want to get into shape.

It amazes me that people are often concerned that their reasons for working out aren’t good enough. I’ve had some people that said they wanted to get healthier, but in reality, they just wanted to look fabulous at their class reunion. There’s absolutely nothing wrong with that. The desire to look good and feel desirable is perfectly legitimate. The fact that you get healthy while doing it is just a bonus. Each motivation requires a different way to measure progress, so being honest with yourself and your trainer is important.

Success is measured differently for each type of motivation.

What constitutes good health? It could be blood pressure numbers, cholesterol numbers and even your weight. What makes you look great? Taking body measurements and weight is the easiest way to check for success. Identifying your motivation means that you also identify the perfect way to measure that success. Remember, there are no right or wrong answers for motivation. It has to be important to you.

Once you get into a routine, look for more motivating factors.

It’s often hard to stay motivated for long, especially when all the reasons you’re working out are so far down the road. That’s why finding motivating factors that you can experience immediately is important, too. Some of these motivations include how great you feel after working out or how stress seems to melt with every exercise. Each time you workout, look for benefits you’re getting right then. It can be as simple as feeling stronger each time or accomplishing one more set or using heavier weights. Those motivations can help you keep going until you start seeing the changes that motivated you in the first place.

  • Studies show that people who focused on immediate motivators, such as feeling good after working out, plus had important motivators that got them started, such as weight loss, were more successful.
  • Newton’s first law of motion—the law of inertia—says a body in motion tends to remain in motion. Remember that throughout the day and take all opportunity to move more frequently. It makes going to the gym easier.
  • If you’ve had a stressful day or are experiencing stress at the moment, do something physical and see how much better you feel. Feeling the stress melt helps build the motivation to stick with a workout program.
  • If you’re having difficulty finding motivation, get a workout buddy. Knowing someone is waiting for you is motivation to workout. It’s one reason people are more successful when working with a personal trainer.

Thinking Nutrition

Thinking Nutrition

I see a lot of gyms in Denver, CO focus just on working out to get a sculpted body that’s muscular and lean, but you need more than just a great workout, although that’s a huge part of it. When it comes to the perfect body, thinking nutrition and exercise is the perfect blend for a title winning body that everyone will admire. Great bodies are often created in the kitchen, rather than just in the gym. What you eat makes a huge difference.

You can’t out exercise a bad diet.

No matter how many hours you put in at the gym, if you eat junk that’s loaded with calories, you’ll end up fat! While a Big Mac Extra Value Meal isn’t the junkiest of junk foods, it’s still loaded with calories and low in nutrients, qualifying it to be close to the top, you have to put in a lot of time at the gym or spend loads of time running to burn off all the calories it contains. When you calculate the medium fries, Big Mac and medium soft drink, you consume 1169 calories in just one meal. If you think your run will burn off those calories, then plan over a two hour run, because it takes two hours and thirteen minutes to burn all the calories you consumed in probably fifteen minutes or less. It’s just not worth it.

There are other consequences that come from eating junk food besides gaining weight.

If you’re getting more than 20 percent of your calories from junk food, you’ll not only suffer from weight gain, you’ll be inviting other negative changes to your body. One study showed that after five days of eating junk reduced the muscle’s ability to use glucose for energy. That’s the start of glucose resistance and type 2 diabetes. Junk food not only is short on nutrients, it’s short on fiber, which affects your digestion. Just one meal can spike your blood sugar and even cause higher blood pressure.

Dirty bulking won’t give you the chiseled physique you want.

You need to eat clean when you’re building the perfect body. Clean eating means keeping protein, carb and fat ratios healthy, which is a ratio of approximately 2 to 3 to 1. That helps you boost muscle growth without gaining fat. You need bicep-building protein, not waist-expanding carbs and calories to get the look that turns heads toward you, not away in disgust.

  • Eating healthy and thinking about nutrition as part of your preparation provides you with the nutrients you need to build muscle tissue. The food contains the proteins that break down to amino acids, which repair the micro tears in your muscles and makes them bigger.
  • While you need protein, eating too much won’t build muscles faster. In fact, those extra calories, whether protein or not, will simply increase your weight…and not necessarily with more muscle mass.
  • If you eat junk food and don’t get all the micro-nutrients your body needs, such as zinc or iron, you’ll stunt muscle growth, whether you have adequate protein or not.
  • Eating everything and anything just for the calories can also change your focus. Studies show junk food affect the thinking process, particularly the area that boosts will power. You’ll be more likely to skip or quit working out, which increases fat and decreases muscle-building.

Potential Side Effects Of Supplements

Potential Side Effects Of Supplements

We’re in a take a pill, get healthy mindset in our society, even in the bodybuilding community. I see people who want to take short cuts without putting in the time and effort to get the best possible look and fitness level. I’m here to say there are no short cuts and there are side effects of supplements that may promise quick success. While you can improve your results by working smart and eating healthy, supplements alone won’t do the job. That doesn’t mean all supplements are bad. It does mean that depending on them alone has consequences that aren’t good.

Protein powder is a popular supplement that’s often abused.

One of most popular supplements is protein powder. It’s often used in shakes to help improve cellular function and contains all 20 amino acids. Increasing protein in your diet can help you burn fat, feel fuller longer and lose weight. Protein powder can be abused and can lead to bloating, cramps, fatigue and headache. Taking too much can put a strain on your kidneys, as well. While protein shakes aren’t bad for you, you need to make sure you get enough protein, but not too much. Make sure you track all your protein intake if you’re supplementing with protein shakes.

If you don’t take creatine, you probably know someone who does.

Creatine is a very popular substance used by many bodybuilders because it’s supposed to build lean muscle mass and improve athletic performance. If you’re doing high-intensity workouts for short periods, there is research that it does help improve performance and potentially may increase the resting testosterone levels, which leads to bigger muscles. One huge drawback is it causes water weight gain, abdominal pain, diarrhea and muscle cramping. Choose healthy foods loaded with creatine, such as wild game, fresh fish and red meat instead.

Prohormones are often used but don’t show any benefit.

You may have heard of the prohormones for testosterone, androstenediol, androstenedione and DHEA—dehydroepiandrosterone. The prohormones occur in the body before the actual hormones and allegedly convert to those hormones, which would provide the same bodybuilding effects as anabolic steroids, if they worked, but there’s no evidence that they do. While some prohormones are illegal, just like steroids, others aren’t and to some, it’s a window for a short-cut technique to fitness. Each of these prohormones has a side effect that ranges from liver damage, male enlarged breast tissue and hair loss to acne.

  • Taking glucosamine may be one of the few things bodybuilders and seniors have in common (except maybe taking protein powder). Glucosamine is for the joints and helps build cartilage. Some research shows it may help osteoarthritis, but it also causes heartburn, diarrhea, nausea and constipation.
  • Glutamine is produced naturally in the body and is important for a healthy immune system, digestion, removing excess waste and brain functioning. Bodybuilders often take it to improve recovery and boost muscle growth, but the side effects can range from mania, seizures and increasing damage from cirrhosis.
  • There are a number of exercises that boosts the body’s production of nitric oxide, so I question why so many bodybuilders take pre-workout supplements that have L-arginine, which converts to it. It can inflame the airway, make asthma worse, produce blood abnormalities and low blood pressure.
  • Caffeine supplements can cause irritated stomach, nervousness, vomiting, increased respiration and heart rate, plus more side effects. While a little caffeine can improve performance, it only takes one cup of coffee to do that, why take a supplement?