Forth Magazine October 2020

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Note from the Editor

Time and time again, I am asked this question. Can Women get bulky from lifting weights? Slim Chance.

One of the all time myths that prevents a lot of women from lifting weights is the fear of “bulking up”. In this month’s edition of Forth Magazine Learn why this is not true and how weight lifting will give you the body you’ve always wanted to have.

Mardea (Jan) Tolbert 2

Contents

02 04 08 From the Editor

13 Swimwear 2020

Can women get bulky from lifting Weights?

Bio. Elodie hey

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The Importance of Healthy Eating and Regular Exercise

Atkins and Exercise

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Model Jacalyn

Model Jessie

Model Maddie

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Model Spotlight Layout Design by: David Sunday (davotrail)

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Can Women Get Bulky From Lifting Weights?

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benefits of lifting weights, yet so many women seem to not be “hitting the weights” for one reason or another.

One very good reason is that they don’t know how much lifting weights will actually change their body (more so than even running or any of the other cardiovascular activities). Another reason is that a lot of women are confused about what to do exactly (what exercises, how many repetitions, how many sets, etc.).

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trength training or weight lifting is the lifting of weights and/or resistance in a prescribed manner as an exercise or in athletic competition.

Notice I said weights and/ or resistance. It doesn’t have to necessarily be a weight plate or a dumbbell. There are numerous TV reports, magazine articles, radio shows that explain all of the

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This article will help shed some light on why it is so important that every woman be involved and adhering to a strength training program.

You actually might be involved in a strengthtraining program right now.

Even if you are, I want you to really pay attention to what we’re going to cover for the rest of the article. I’m sure it is going to have you thinking differently about why you should be lifting weights from now on.

We’re going to talk about why developing a strength training program will ultimately help you lose

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weight, add some muscle tone, look better and feel better about yourself. We will go over some “myths” about strength training and the real facts behind them.

So, whether you’re new to strength training or you’ve been doing it for years, pay close attention.

Let’s first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the “biggie” and it has prevented many women from strength training. It sounds a little something like this; “I don’t want to lift weights because I don’t want to get bulky.”

Let’s explore that myth a little. When you think of weight lifters, you probably think of body builder’s, right?

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

the gym. 3.)Most of them are using performanceenhancing drugs (steroids, etc.) to look like that.

So if you can get that image of the “bodybuilder” out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we’re going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have, the more calories you burn (even at rest). The more calories you burn the less you weigh. Let me give you an example of this that might make it a little easier to understand.

Let’s say two women are sitting on the couch watching some T.V. Woman #1 strength-trains 3 times a week, but woman #2 does not. After an hour of watching T.V goes by, who will have burned more There are three reasons for calories? The common this: 1.) These people are an answer to that would be that extremely minute percentage they both burned the same of the population. 2.) That (almost nothing), since they is their livelihood and they were just sitting and not spend 4 to 5 hours a day in moving.

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But the actual answer would be that woman #1 burned more calories, and I’ll tell you why for one simple reason.

THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

Now you might say to yourself, “But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more.” This is also a myth.

That myth being one of the most popular in the world of exercise, which is, “muscle weighs more than fat.”

That’s like the old joke, “What weighs more--10 lbs. of steel or 10 lbs. of feathers?”

Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of. Let’s examine this point in a little more detail.

Muscle is much more compact than fat. It actually takes up less space than fat does because of its density.

That makes sense, right?

Fat, on the other hand, is very soft and jelly-like and occupies more space than muscle does.

Let me give you another example to clarify this a little more.

If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball.

In comparison, the 10 lbs. of muscle would be about the size of a baseball. Now let’s use this as a real life example using woman #1 and woman #2 in an example again. Let’s say for arguments sake, both women are 5’ 5” tall and both weigh 140 lbs. Woman #2 does not lift weights or do any kind of strength training. Her dress size is a size 12. Woman #lon the other hand, lifts weights and follows a strength-training program each week. Her dress size is a size 8. If these women were standing side by side people would definitely think that woman #1 weighed less than woman #2. But in reality they both weigh exactly the same.

I would venture to guess that woman #1 has a very low body fat percentage and woman #2 has a much higher body fat percentage. How did woman #1 get such a low percentage of body fat? Two words– STRENGTH TRAINING (in addition to cardio exercise and eating healthy, but this article is just touting the immense benefits of strength training).

That brings up another good point I’d like to make. The weighing scale is the worst indicator of losing FAT. It will tell you that you’ve lost weight, it’s great at that. But what if you lose 10 pounds of fat and replace it with 10 pounds of muscle? Will you have lost weight? According to the scale, NO! Will you have lost FAT? Absolutely, and I guarantee that your clothes will be a lot looser on you and you will look a lot better. If you can do one thing with your scale I would recommend throwing it in the garbage, or How can that be? at least getting rid of it.

Well all right, you say, “I’ll lift Think of what I said before, weights, but I’m only lifting muscle takes up less space light weights and doing lots of than fat. Of those 140 pounds repetitions.” that each woman weighs, what’s the percentage of fat This is another mistake a lot and muscle on each woman? of you are making. This is not

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the ‘wrong’ way to lift, but it is certainly not the only way to go about strength training if your goal is weight loss. There is and should be a place in your fitness program for higher repetitions, but it shouldn’t be the only thing you do with weights.

Women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn’t even get big and bulky if you tried to. So, is it all right for you to lift heavy weights with fewer repetitions?

ABSOLUTELY!!.

Let’s take a moment now to recap some of the main ideas to take away from this article: •Lifting weights will not make you bulky (it will make you leaner and more toned).

•Muscle is more compact and denser than fat and actually takes up less space than fat.

• The more muscle you have, the more calories you burn (even at rest!). •Every good strength training program should include light weights with more repetitions and heavier weights with fewer repetitions.

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Elodie Puraye I am a personal trainer & Online Coach. I have a holistic approach, trying to make it the most healthy and sustainable. It starts with implementing good healthy habits.

My approach is not a cookie cutter approach, cause there’s no one size fits all.

Therefore all the plans are super flexible cause we all have preferences & specificities.

This always gives good results. Along with the coaching I try to work a lot on mindset, empowerment and confidence. These are also keys to long term results. For more information on Coach Puraye you can contact her on iG @ elodie_puraye_ifbbpro

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SWIMWEAR Kate

Photo Credit: Claudio Panatta

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Photo Credit: Claudio Panatta

M- Queenc__20 P- Victoria Garner Mua-Hannah Devane

SWIMWEAR Manuela Morgana Compagnino

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SWIMWEAR Enrica

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The Importance of Healthy Eating and Regular Exercise 17

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re you a woman who is interested in losing weight?

If you are, you are not alone. In the United States, a large number of women are concerned with health and beauty related issues, including those pertaining to weight. While it is often a lot easier said than done, it is more than possible for you to lose weight and to lose weight “naturally.” If

you are interested in losing weight “naturally,” without the assistance of weight loss pills, you will want to continue reading on.

components of weight loss, there is a good chance that you will not lose any weight, in fact, you may keep on gaining more.

What you need to know about losing weight naturally is that it requires quite a bit of hard work and restraint on your part. The two most important components of losing weight are exercise and healthy eating. Without these two

When it comes to eating healthy, there are many women who don’t know where to start. One of the first things that you will want to do is start researching healthy foods and healthy recipes.

You can do this by either using

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the internet, which should be free, or by buying a collection of healthy eating cookbooks. These healthy eating cookbooks are typically available for sale in health stores, department stores, and book stores, both on and offline. Once you know what to cook, you can then start eating healthy.

Speaking eating healthy, it is important that you do not keep on eating the same foods over and over again, no matter how good they taste. Unfortunately, many women end up getting bored with eating the same foods again and again. This is often what leads many women off of the healthy eating path. This is a mistake that you do not want to make. Perhaps, that is why you should buy a collection of healthy eating cookbooks or take the time to research healthy eating recipes online, as it gives you a larger selection of foods to choose from.

As previously stated, exercise is the other important component of losing weight. If you are interested in seriously losing weight, it is important that you start exercising.

When it comes to exercising and

working out, you will find that you have a number of different options.

For many individuals, exercising means hitting their local fitness center, but it can also mean going for a morning walk or run. Whether you put in an exercise DVD at your home or decide to lift weight at your local fitness center, this exercise is important to you, your health, and your weight loss goals.

As with eating healthy foods, you may want to think about spicing up your exercises and workouts as well.

This will help you stay excited about losing weight and exercising. To help keep the excitement alive, as well as give you a little bit of motivation, you may want to think about contacting some of your friends or family members to see if they would like to become your workout partner or workout buddy.

In short, the combination of healthy eating and exercise is sure to spell success. While it does take a lot of hard work and determination to lose weight, you will likely be more than pleased with the results.

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Atkins and Exercise After 20

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here is a lot of attention paid in the Atkins diet plan towards food and cooking. It’s true that your food choices on the diet are of utmost importance. But a lot of people make the mistake of ignoring exercise. The newly released Atkins food pyramid shows the importance of exercise. It shows an increase in food options with increased activity. Exercise is

important on the Atkins diet, and important for everyone’s overall health.

low-carb weight loss programs because it regulates blood sugar levels.

Exercise is beneficial to body, mind and soul. It has many major benefits, even at limited levels. It not only burns fat but it boosts your metabolism and increases circulation.

Daily exercise helps your body eliminate toxins through sweat glands and lymph systems. It is especially important to all

Physical exercise is essential for Atkins diet success.

Without exercise, your body isn’t configured to process carbohydrates successfully.

Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means

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that exercise doesn’t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll be able to eat more carbohydrates over time because your body will use them efficiently.

There are two basic types of exercise: aerobic exercise and anaerobic exercise. The best regimen combines these two forms each week.

Aerobic exercise’s primary goal is to increase your heart rate. This causes your body to consume more oxygen and it gives all of your cells a fresh supply of oxygen. If you’ve been without physical activity for a while, many of those cells have been deprived. Aerobic exercise will regenerate them and help you feel better in times when you aren’t exercising.

If you’ve been inactive for a while, it may take some time to get used to your new aerobic workouts. You may want to get some advice from your primary care doctor or a professional aerobics instructor. Make sure to start slowly to give yourself time to adjust to your new movements. It’s essential that you learn how to stretch and warm up correctly in order to avoid muscle strain. Some good beginning

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aerobic activities include walking, golf, tennis and dancing. These activities won’t cause a lot of strain on your body, but they will get your heart moving. Start slowly and set small goals for yourself. For example, if you are starting a walking program begin by walking four blocks. Then increase your training to five blocks, then six. Your body will respond well to the exercise…after all your body was meant to move!

Anaerobic exercise includes any activity that isn’t technically aerobic.

Most of the exercises in this category build muscle mass. Weightlifting and strength training are examples of anaerobic exercises. Working out with weights is an important part of losing weight. As you lose fat, you’ll need to replace it with muscle in order to stay lean. Don’t be afraid of working out with weights. You won’t need to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will help improve your bone density, your posture and your fat burning potential.

If an exercise program is not part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss efforts and you’ll see the results immediately.

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Model Jacalyn Photo Credit:Paul Stevens Producer United Angels Talent

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Model Jacalyn Photo Credit:Paul Stevens Producer United Angels Talent

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Model Jessie Photo Credit :Carlos Urbizo Photography Producer: United Angels Talent

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Model Jessie Photo Credit :Carlos Urbizo Photography Producer: United Angels Talent

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Model Maddie Photo Credit:Yosselin Artavia Producer: United Angels Talent

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Model Arianna Contact IG iamreyna_ 29

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