Put some strength into your workout

Let’s face it, as if it was not plainly obvious, men and women are different — espeically when it comes to their workout needs.

While men make it a prerogative to work on their muscle strength, most women will do little or no strength training in favor of treadmill, stair stepper or the bike. The purpose of women’s exercise routine should be to lower the excess body fat and improve the muscle tone. It does not mean to give up on the cardio you may currently be doing altogether, it means your exercise routine should incorporate some free weights as well.

With a workout that uses free weights, the main difference between men and women is in the chest area. While men should concentrate on the chest muscle, for women the accent is on the upper back, which should give the shoulder blades more strength to pull together and support the chest. It will also give you a better posture.

Stomach muscles are the weakest areas for most women, regardless if you have given birth or not. Why, apart from purely vain reason, is the stomach area so important? Because if this particular area is weak, the back will take the strain, which in the long run can lead to chronic back problems. And there is no need for a special machine to help you get those abs you have always wanted, simple sit-ups can do the trick. It will take a while, however with determination it can be done.

If gym is not your thing, then pilates or yoga is a good physical activity to consider as it might not burn the calories, but it will strengthen, tone and elongate the muscle you never knew you had.

It is estimated that women who do not exercise regularly over a period of 10 years lose approximately 5 pounds of muscles. This leads to lower metabolic rate, metabolism slows down and it is even more difficult to loose weight that you have gained.

So find that gym you will enjoy going to or find an exercise class that addresses your fitness needs. Do some shopping around and find what suits you best ­—the choices are endless. Stop procrastinating and don’t be afraid to sweat a little. See you at the gym.

Needs a little jump start in the morning? Try this healthy, delicious breakfast.

Oatmeal-Protein-Nat-Pancake

5 egg whites

½ tsp cinnamon

½ cup oats (uncooked)

Mix egg whites, cinnamon and oats in a bowl and mix.

Pour batter into heated skillet with a little olive oil and cook, just like you would a pancake.

Flip when cooked on the underneath side.

The pancake is great served with fresh fruit on top, applesauce or yogurt … or, for the rest of you hearty gym-rats – it’s also good plain while heading out the door for your morning workout.