In a style of life, which is being lived by minutes, not hours, resorting to joining a gym to achieve wellness goals has become a fad. Especially for women, both, working in an office or managing the super task of home, there are more than many reasons to opt in for weight and strength training. We’ll discuss how and what should be taken care of so as to make the most out of the effort.

Role of weight and strength training:

It is worth remembering that diet planning aids in losing & maintaining weight while resistance training catalyses body toning and composition. For instance cardio workout results in breaking down of existing tissues with calorie loss that comes with it. At the same time, lifting weights, or weight training as more popularly referred to helps in building lean muscle tissue.

What’s in there for women?

Owing to body needs, activity and various dynamics of life and work, women are prone to risk of injury, back & neck pain, early onset of arthritis and the list is long. Training helps in preventing the symptoms and also aids in enhancing emotional quotient by eliminating mood swings, general happiness and of course, overall wellness.

Skipping meals – a bane or boon?

Weight and strength training should not be taken up as an activity alone and must be considered as a responsibility too because it becomes altogether more important to ensure that one takes adequate nutrition while working out. Many people tend to skip meals so as to cut down calorie count but it rather results in severe deficiencies, which in turn cause health disorders. One such example is the spike in stress inducing hormone cortisol, which ends up resulting in weight gain. Additionally, one can also witness lower energy levels due to slower metabolism induced by skipping meals.

Skipping meals – a bane or boon?

Weight and strength training should not be taken up as an activity alone and must be considered as a responsibility too because it becomes altogether more important to ensure that one takes adequate nutrition while working out. Many people tend to skip meals so as to cut down calorie count but it rather results in severe deficiencies, which in turn cause health disorders. One such example is the spike in stress inducing hormone cortisol, which ends up resulting in weight gain. Additionally, one can also witness lower energy levels due to slower metabolism induced by skipping meals.

While there are no thumb rules and diets for those working out, a suggestive list is often given by experts.

Dietary suggestions for pre-workout – there are certain foods, which help in building stamina, and should be considered to be consumed before workout:

• Dried fruits
• Yogurt
• Smoothies using fresh fruit
• Protein bar – preferably home made
• Peanut butter
• Egg

Generally it is recommended that protein intake be upped for it promotes fat loss and muscle gain. Also a healthy sized, protein rich breakfast gives sense of filling and eliminates the cravings in later part of the day.

Post work-out, individuals tend to get tired and indulge in unhealthy eating. It is normal to witness hunger spikes but one should know that immediately after workout, carbs should not be consumed and a gap of 30-40 minutes should be given in between. This should include both carbs and protein so as to help in muscle repair & recovery. However a serving of fruit can be consumed right after work-out. Quinoa, hemp seeds and chia seeds should be consumed in one or another form too for compensating the increased need for nutrition during training. Also, hydration should be kept optimal with avoiding alcohol, caffeine and sugary drinks.