Exercises For Women Trouble Zones - Butt, Thighs and Hips

The most important thing a woman wants from her workout program is to get in good shape. When they talk about good shape, they are talking about their hips, butt and thighs. Before I write more, let me just tell you why women choose/need to work more on these areas than the other. It is because the physiology of a woman is such that most of the excess fat/weight is accumulated in these three areas. While in a man it is the abdominal area that carries a lot of excess fat/weight. Let me be very clear to all the women and men; Spot reduction is not possible. Only a combination of aerobic/cardio training and weight training can shape you up and give you results.

Include the following exercises in your workout routines and see results. 

Aerobic Training

Aerobic dance/Cardio routines

Cycling

Jogging

Walking

Running

Stair climbing/Take the stairs instead of the elevator

Weight Training

Squats

Lunges

Bridge exercises

Leg extension
Hip extension

Leg curls 

Leg Press 

Hip abduction Hip adduction

Heel raises 

Step ups

Now that you know what to do to lose all that fat, just get going. Stick to a proper weight/fat loss diet and exercises and you will start seeing changes in a couple of months. Remember, no matter how overweight and out of shape you are, you can always turn things around by exercising and making right food choices. 

Please consult your physician before starting any workout program especially if you have any health issue. 

Stay Healthy!

Is Weight Training Good For Women?

Weight Training is absolutely good for women, knowing that as a woman grows older, physiological changes that occur with post menopause, the bones of a woman loses density and becomes fragile. This is the reason why women suffer from osteoporosis more than the men. But why do a majority of women do not like to weight train? The answer is simple; they are scared of getting muscles like man. They are worried of looking manly. But let me tell this to all the women around the world, you won’t get bigger, muscular and manly, unless the weight training program is really extreme like that of a bodybuilder and unless your testosterone levels are high like that of a man. It is the high levels of testosterone in man that causes bigger muscles and higher strength gains. 

So how does weight training help a woman?

Weight training puts stress on the bones which causes it to strengthen. So a well designed weight training workout and a balanced diet can help women stay stronger throughout her life and avoid osteoporosis that usually accompanies physiological changes and age.

To conclude I would advice all women to do weight training at least 2–3 times a week. A certified/professional Personal Trainer would design the right kind of weight training workout for you. And remember a proper designed weight training program “won’t make your body like that of a man, it will only make you physically stronger like a man”.

Stay Healthy!

You might also like to read

Common movements a person with osteoporosis should avoid

Women Osteoporosis and Calcium

Exercise and Osteoporosis

The Caloric Values Of India Food

Because I am a health conscious person, I am always interested in knowing the caloric value of the food that I eat. This helps me to keep a track of my caloric intake, which further helps me avoid the excessive eating. And since I am an Indian who indulges in Indian food, I started researching on internet to know about Indian food and their caloric values, however I found out that there are not many websites that give a clear idea of the caloric values of our Indian food. The internet is loaded with the Western and European food items and their caloric values. I don’t deny that we eat western and European food but I would like to make a point that the majority of Indians actually don’t indulge in foreign cuisine. For all those health conscious Indians, there isn't much on the internet that can help them figure out how many calories they eat every day. So I have put together a detailed list of most popular food items that we eat on daily basis and their caloric values to give you an idea about the amount of calories that are in the food items that we eat several times.

ITEM	QUANTITY	CALORIES
Bread	1 slice (20g)	50
Boiled egg	50 g	87
Skimmed milk	100 ml	50
Cow’s milk	100 ml	70
Idlis	2 No. (100 g)	130
Butter	1 tsp (5g)	36
Sambar	1 cup (60ml)	80
Dosa	1 No. (50 g)	135
Coconut chutney	2 tbsp	100
Coffee with sugar	1 cup (120 ml)	54
Tea with sugar	1 cup (120 ml)	37
Upma	1 cup	220
Stuffed parata	2 Nos.	160
Curd (1 cup)	1 Cup (120 ml)	80
Poories	2 Nos.	100
Vada pav	1 No. (30g)	260
Kachori	2 No.(150 g)	190
Khakras	2 Nos. (30 g)	180
Cooked rice	200 g	200
Veg Sabji	1 cup (125 g)	104
Salad – Tomato, Onion, Cucumber	50 g	15
Chapathi with little oil	2 Nos.	100
Thick Dal	1 Cup (100 g)	165
Cauliflower with green peas	¾ cup (75 g)	125
Phulka	4 (70 g)	200
Tomato rice/ lime rice	100 g	180
Roasted papad	10 g	30
Tandoor roti	1 No.	140
Mutton curry	100 g	150
Mutton kofta curry	130 g	250
Chicken vindaloo	½ cup (80 g)	170
Vegetable stew	¾ cup (115 g)	75
Vegetable pulav	1 cup (150 g)	190
Chicken soup	1 cup (230 g)	465
Lentil soup	1 cup (210 g)	70
Tomato soup	1 Cup (145 g)	45
Puliogere/ Bisi bele bath	190 g	280
Mutton biryani	245 g	635
Navarathan Pulav	200 g	325
Vegetable pulav	200 g	375
Jowar roti	1 No. (80 g)	120
Batura	1 No. (70 g)	325
Naan	1 No. (40 g)	125
Noodles (vegetable)	1 cup (230 g)	230
Channa masala	150 g	230
Baingan bartha	170 g	325
Palak paneer	150 g	150
Pav + Bhaji	2 Nos. + 1 cup	270
Shahi paneer	100 g	250
DESSERT ITEMS
Gulab jamun	2 Nos. (70g)	360
Cake with icing	1 No. (60 g)	300
Fruit salad without ice-cream	100 g	80
Rasagulla	30 g	100
Badam Halva	50 g	280
Mysore Pak	50 g	170
Burfi	50 g	170
Jalebi	80 g	350

Note: Near calories values have been given. Variations in household measure and cooking methods may alter the values; therefore the above values are approximate.

It takes an hour for a person running on a treadmill to burn 300 – 500 calories approximately, depending on the intensity. So the next time you want to eat a box full of Gulam jamun, think twice…

Stay Healthy!