Through the eyes of a trainer, one of the most commonly heard goals when asking women what they hope to achieve at the gym is to get lean and tone up. Losing weight and gaining lean muscle is a bit more complex than just dropping pounds and lifting tiny weights a hundred times.

The pounds that you do lose, you want to come from body fat percentage, not muscle – because it’s very easy for your body to burn muscle as a source of energy. To prevent burning muscle, make sure you’re eating enough protein, carbs and fats to fuel your body for your workouts.

Second, don’t be afraid to lift heavy some days for eight to ten repetitions, while other days you can lift lighter weights for up to twenty repetitions. Many women fear that lifting too heavy will put on too much muscle and make them look manly, when hormones will actually prevent that from happening.

This is will result in a toned body that burns fat more efficiently. A proper workout program should include both cardio and resistance training. A simple guide to follow is to do your favorite cardio three times a week or more, and full body resistance training two to three times a week. Continue reading →

Irritable bowel syndrome (or IBS for short) is a condition that leaves many in pain as they have difficulty with gas, bowel movements, and general pain until relieved. Women experience this problem twice as much compared to men, so knowing what it is, why you have it, what to look for, and how to treat it can be very helpful.

Women typically experience IBS more often than men because of the hormonal imbalances due to menstrual cycles accompanied by severe cramps and estrogen increases.

The discomfort that you feel through IBS is important to pay attention to, because the wrong kind of pain could lead you to the doctor’s office. IBS is usually felt as pain to the abdominal region.

However, if you begin to feel a quick pain in a specific spot, you might have a different and more severe underlying problem. Not only does the discomfort need to feel like it is generally in a large portion of your abdominal area, it should also stay there.

No discomfort, pain, or blood should be found in bowel movements, and if so – you should see a doctor right away. Mucus and loose stool is normal after experiencing IBS – but still should not cause physical pain in the rectal area. Continue reading →