Posts Tagged ‘health’
Posted in Graphics, Happiness, Mind Body Spirit, Motivation, tagged Advice, confidence, confident, Graphics, Happiness, happy, health, how to, how to be confident, Life, lists, tips, tricks on March 30, 2012| Leave a Comment »
Posted in Heath, tagged Advice, boost, boosts, deep breathing, energize, energy, fit, fitness, Happiness, happy, health, healthy, ideas, Life, list, lists, meals, meditation, power naps, recharge, sleep, tips, vitamins, water on March 28, 2012| 2 Comments »
Lately I find it hard to keep my eyes open while studying, and difficult to stop from yawning in the middle of work. How can a girl concentrate on anything while wishing she was snuggled up in bed falling fast asleep? She can’t! It has become clear that I need more energy, so I decided to do a little research to see what I can do to give myself a boost. Here are some of the best tips I came up with – I guarantee you’ve heard some of these before, but some of them, or the ways some of them are meant to be done, were certainly new to me.
- Get Enough Sleep
We’ve all heard this one. The “you need your rest” mantra we hated as kids, but now miss oh so much. Seriously though, get at least 8 hours of sleep a night. You’d be surprised how much it helps.
- Eat Breakfast
Breakfast really is the most important meal of the day. Don’t skip it. Even if it’s just grabbing a granola bar as you race out the door, or grabbing an apple or banana from the break room at work. It’ll make a difference to how you get your day going.
- Drink Enough Water
8 glasses a day ladies! 6 of those glasses are supposedly best to drink before 3pm because that’s when your body does most of it’s flushing out of your systems, so re-hydrating will help that process, as well as keep you ready for action AND (this is always a plus) help keep your skin looking great.
- Rub/Tug On Your Earlobes
According to Chinese medicine, stimulating your earlobes also sends stimulation to the rest of your body. It also helps draw blood to your head and gets it flowing. So give your ears a little massage and a few gentle tugs when you’re feeling drowsy.
Sitting around all day is enough to make anyone drowsy. Get up and stretch, let your body get some movement. You’ll notice that you perk up a bit.
- Work Out
Working out releases endorphins, which in turn, release energy into your body. That pumped up feeling you get after working out? That would be those endorphins.
- Try Deep Breathing & Meditation
Deep breathing allows more oxygen to get into your system, giving your body more to work with. Let your stomach inflate as you inhale slowly and deeply through your nose, and deflate as you exhale slowly through your mouth, pushing out the air until you can’t anymore. Meditation and visualization can help bring you to a place where you feel fresher and are ready to tackle anything at hand. Meditation however, does take practice. But don’t give up! I promise you that once you master it, it is well worth it.
- Take Power Naps
No, not hour-long ones. Believe it or not, the perfect power nap lasts only 15-20 minutes. This way, your body only has time to go into the first stage of sleep, rather than going deeper and not having enough time to come out of it properly. Anything over 20 minutes can lead to waking up more exhausted than before. So set that alarm!
- Eat Healthy, Balanced Meals
Making sure to eat healthy and regularly is an important life skill. It helps to nourish your body and get the right nutrients into your system as the day goes on. Choose healthy snacks as well, to ensure that you are getting your energy from the correct places, and also to help you keep up your energy longer.
Remember how you could run around for hours as a kid? Well that’s because you loved it! Get out daily and play – literally. Do something fun with your kids, your pet, or a friend. Do something you enjoy. Make time for you to have some fun.
- Re-evaluate Your Relationships
Relationships can easily drain you of your energy. If you constantly have to argue with someone, work hard at keeping up a relationship, or give and not get anything back, you need to take a long hard look at those relationships. There’s a fine line between putting in the effort, and being taken advantage of or being worn down. Be careful.
- Take Your Vitamins
Taking a vitamin supplement can help boost your energy (whether you have a vitamin deficiency or not) and make you healthier overall.
Posted in Advice, Life, tagged 25 Life Saving Tips Every Woman Should Know, Advice, body, Girl's Guide To, girls, health, Life, lists, mind, Relationships, spirit, tips, women on March 4, 2012| Leave a Comment »
1. Applying blush
The right way of applying blush is an important lesson to know. You start by finding the right color for you. You can do this by lightly hitting or “spanking” your cheeks, which will show you the same color you’d be if you were flushed from exercise. This is the color that you want. Now to apply it, use a brush that you don’t use for anything else, look in the mirror and smile to see where the apples of your cheeks are, and start brushing in a stroke form on the apples of your cheeks. Yes! You’re looking fabulous already.
2. Self defense moves
The knowledge of self-defense could mean the difference between life and death. Every woman should know how to protect herself effectively against attackers, rapists, or anyone else trying to do you harm. All you have to do is S.I.N.G. If you’ve ever seen the film Miss Congeniality, you may know what I’m talking about. S.I.N.G. stands for Solar Plexus, Instep, Nose, and Groin. Targeting any of these sensitive spots on the body will help hurt and eventually distract your attacker, giving you time to run away. Another helpful move is gouging of the eyes. Also, a hard punch, or elbow to the throat or side of the neck will cause the criminal to faint or lose consciousness for at least a moment. Just remember your goal is to get away safely, do it any way possible.
3. Letting him down easy
We’ve all heard the line “it’s not you, it’s me,” before. I have some better tips on how to call off your relationship. First of all you need to get your point across clearly. Don’t beat around the bush, be honest (but nice) and say that it just isn’t working out for you. Do not lie or make up some crazy story, again, honesty is key. Always, always, always break up with your boyfriend in person. How would you feel after being dumped on the phone, or even worse through a text message? Above all, remember to be polite but precise about your feelings.
4. Dealing with cramps
It’s that time of the month again and what presents do we get besides bloating and crankiness? Woman’s worst enemy: cramps. Luckily, there’s a few ways that us girls can cope with this pain, besides taking Midol, that is. Some things to try are a heating pad or hot water bottle on your stomach to help relax the muscles, mild exercise; such as walking or riding a bike, avoiding caffeine and alcohol; which just aggravates symptoms, and drinking a great amount of water.
The number one rule for accessories that every woman should know is that less is more. You can wear statement earrings or a statement necklace, but not both. Your accessories should compliment the outfit and the color scheme of the outfit. To add a pop of color to a neutral outfit, try a colorful bag, pair of shoes, or scarf. Just remember not to go overboard on accessories.
6. Changing your own tire
Okay ladies, we can do this! It’s actually a very simple process. First of all and probably most obvious; make sure that your parking break is on and that the car will not roll. After you’ve completed that, get out your jack and find out where to place it. To find out this information you can look in your owner’s manual or on some cars there’s a mark behind the front wheel wells or in front of the rear wheel wells as to where to put it. Now, raise the jack so it is supporting the car. Remove the hubcap and unscrew and remove the lug nuts doing one then the one opposite of it until all are removed. Now you can remove the flat tire. Put the new tire onto the wheel studs with the air valve facing out. After that you can replace the lug nuts in the same pattern that you took them off (make sure they’re tight!). Put the hubcap back on and lower the jack. You’re finished! See, wasn’t that easy?
7. Finding the right bra size
Did you know that most women wear the wrong bra size? It’s very easy to find your right size. To start, wear a comfortable bra without padding. Take the measuring tape and measure around your chest right underneath your breasts. This measurement is your band size (if it’s an odd number then add 1″). Next, measure around your breasts at the fullest part. Take that number and subtract it from your band size. Every inch is a cup. For example, if the difference is 1″ then you are an A cup, 2″ is a B cup, 3″ is a C cup, and 4″ would be a D cup.
8. Bouncing back from a bad breakup
Getting dumped is never a good feeling. To get over him you need to start by not thinking about him. Don’t talk to him for now. Even if you would really like to, just don’t do it. Take anything that reminds you of him and put it away in a box in the closet. Out of sight, out of mind, they say. Now, you need to distract yourself. Go out and have fun. Do things that you’ve always wanted to try. Mix and mingle. Who knows, you might even meet a new guy. If after all this you’re still very upset about the break-up, then talk to a close friend and get everything off your chest, letting it out feels good and works wonders on emotions. Last, but not least, move on. Realize that if he doesn’t want to be with you the two of you may be not meant for each other. There’s plenty of fish in this sea we call the world. Get out there and find a guy who will treat you right!
9. Telling if he’s boyfriend material
Some women have a hard time spotting a loser. He may seem like a 10 at first, but then he slowly let’s the low-life creep out of him. First of all, is he gentlemanly? Being gentlemanly would include being polite to you, of course, and everyone else. If he’s nice to you but extremely rude to a waiter or server at a restaurant he may just be a mean guy and will show you that side of him eventually. What do you two chat about? A real gentleman is interested in you and your interests, not talking about himself the whole time. How about the check, does he expect you to pay? A courteous man would offer to pay, unless you already agreed to split the bill, making you pay is a definite sign of a loser. You can tell right off the bat if he’s a loser by the way he treats his mother or sister. Bad-mouthing them or being a jerk to them on the phone is probably your cue to leave. Dump that zero and find a hero.
10. Sunscreen is your best friend
Ah, the magical powers of sunscreen. Not only does it protect against skin cancer, but it also helps anti-aging. Applying sunscreen every single day is what will help you have the beautiful young skin you want, forever. Doctors recommend wearing sunscreen every single day, even if it’s not so sunny out. Those nasty UV rays still get through, rain or shine.
11. Staying safe online
Today, in the age of Facebook and Twitter, it’s very easy to slip up and give away some precious information. Posting information, such as your address, where you are, or when you aren’t going to be home, can be remarkably dangerous. Posting your status on Myspace as “In Hawaii until Thursday!” is actually saying, “Come rob my house! I’m not home!” Be smart about what you say and what details you give on the web. Make your web page private and so only people you know can see what you post. If it’s not private always ask yourself, would I tell this to a complete stranger?
12. Staying happy at your job
If you’re at a job that used to seem great, but has long since lost it’s appeal and there’s no other job opportunities out there, then make the best of it. Try being more social. Forming relationships at work will make you look forward to seeing your co-workers and give you a better working environment. Speaking of environment, what’s your work space like? Make it cozier by adding a few of your own touches, like a photograph or a plant. Maybe the problem at your job is that you’re not being challenged enough. Ask your boss for more or different work to do, this may help stimulate your brain causing you to be more entertained. Also, allow yourself a little bit of free time. Check your email or IM a friend for 15 minutes a day in between working.
13. Fighting that hangover
So your drinking got a little out of hand last night. You don’t know much except you luckily ended up in your own bed. What you do know is now you have a pounding headache and feel extremely queasy. What do you do now? Start by calling in sick, nobody will question you if you say that you have the flu. Now, drink up. Alcohol makes you dehydrated so avoid caffeine, which will add to the dehydration, stick to large amounts of water and juice. Eat light foods (if you can eat at all), such as crackers. Go back to sleep then repeat.
14. Acing the interview for your dream job
It’s the job of your dreams and you’re nervous about the interview. Well, don’t worry, I have your back. Make sure you start your day off well; get a good nights sleep, eat a healthy, but filling, breakfast, and get up on time. Research about the company or business that you are trying to work for, the interviewer will be impressed that you did your homework. Stay confident. Confidence can make a huge difference; your future boss will be able to tell that you are confident in yourself and your abilities. Be professional, dress the part and always be polite. Most of all, be yourself.
15. Planing the perfect party
Throwing the perfect bash is hard work, but very worth it in the end. Plan early so you will be sure that you have enough time for all the preparations. Some things to think about include; what kind of party, the invitations, who to invite, where it will take place, where your guests will park, the hors d’oeuvres, the beverages, the seating, the atmosphere and lighting of the venue, coffee for later, and of course all of the little details. If all of this is overwhelming try having a friend help you out.
16. Falling asleep without counting sheep
There are those nights when you just cannot fall asleep. Well I’ll tell you what you can do to help with this problem, sheep free. Keeping a regular sleep schedule helps you to fall asleep right on time every night. Not eating or exercising can be beneficial also; both of which keep you awake longer. Some people say reading a book helps them doze off. If you have a lot on your mind and can’t seem to sleep, try writing down your thoughts. Knowing that you won’t forget in the morning can put you at ease and let you catch some Z’s.
Some women just don’t have “game” when it comes to flirting with men. You have to let a guy know that you’re into him if you ever want him to make a move. To do this, be calm and laid back, nobody likes someone who tries too hard. Break the touch barrier by lightly touching his arm when you laugh at his joke or picking some lint off of his shirt. Compliments really work wonderfully. Make sure they are sincere ones, though. Make eye contact and hold it for longer than you normally would, he’ll know something’s up.
Talk about his interests, try to get to know him, he’ll know that you are interested.
18. Managing time
Time management is definitely a life-saving skill to know. Planning ahead is the most important thing that you could do. Second most important, would have to be prioritizing. Decide what you need to do in which order, what has to be done by when and what can you hold off on? Set goals for yourself, this will help you stay on task because you’ll want to accomplish them. Organizing your environment and keeping a planner will also help you manage your time.
Be a hero, know your CPR. To start, check the person for breathing, by tilting their head back. If there is no breathing then you start mouth-to-mouth resuscitation. Plug their nose and cover their mouth with yours and breath 2 breaths into them, each breath being about 1 second long. Now look for responsiveness; breathing, coughing, or moving should occur, if not, start chest compressions. Place your hands in the middle of the person’s nipples and pump your hands up and down 1 ½ inches to 2 inches with each pump being less than 1 second. Do this 30 times. Repeat both steps until help arrives.
20. Putting on a condom on your partner
A very important lesson: putting on a condom. It can save you from sexually transmitted diseases and unplanned pregnancy. First of all obtain a condom; from the store, a doctor’s office, or a clinic, like Planned Parenthood (they’ll give you a ton for free!). Now to put it on your partner, just place the condom on the head of the penis, holding the tip of the condom with your fingers, and roll it up all the way. Voila! You’re on your way to safe sex.
21. Complimenting someone
Not only do compliments make the person you’re giving them to happy, but they make you happy too. Compliments are like giving a gift for no reason, which always a great experience. To compliment someone be sure to stay sincere. Be specific with your compliment, a certain piece of jewelry that you like is better than an all over compliment, it will show that you actually noticed them. To make a compliment really strong add why you like it, for example, I like that shirt, the color really brings out your eyes.
22. Preventing heart disease
Heart disease is the number one killer of woman in the United States. Luckily there are many ways to prevent it. Tobacco and stress contribute massively to heart disease so try your best to stay smoke-free and de-stressed. Having a good diet will help too, you are more likely to have heart disease if you have high blood pressure, high blood cholesterol, or are obese. And, of course being active is a great help to prevent many diseases including heart disease.
23. Detecting if someone is lying
Knowing when someone is lying is extremely helpful. Look at their body language, it can tell you a lot. Are they making eye contact? If not, that’s a bad sign. Are their hands touching their face, throat, or mouth? Do their actions and gestures match their emotions and expressions (such as frowning when saying something happy, or saying that they love a gift but smiling after saying it, like it was planned)? If no to those two questions, then you’ve got a liar on your hands.
24. Washing your face every night before going to sleep
The best advice my mom ever gave me was wash your face every single night before going to sleep. Leaving the days makeup and oil on your face will clog pores causing breakouts and nobody wants that. Always remember to wash up!
25. Self breast exam
Spotting breast cancer early on can save your life. You always do a self-breast exam lying down. When checking your right breast, place your right palm under your head and use the left hand to check. Use the pads of your three middle fingers and go in a circle motion overlapping to check for bumps. You’ll need to use different types of pressure; light for the tissue closest to the skin, a mild pressure for deeper, and firm pressure to feel the tissue closet to the chest and ribs. To make sure you check the whole breast, go in a line down the breast then a line right next to that line and so on. Repeat on right side. Call your doctor immediately if you find anything.
See surprising reasons why you may be feeling worried or anxious
By Sarah Jio
Got stress? Most of us do. And you’re probably already aware of the usual suspects, like money, kids, work, rocky relationships and your health. But maybe you haven’t considered the lesser-known stressors in your life. Without us even knowing it, there are plenty of unexpected causes of day-to-day worry and anxiety. Here, our experts discuss some sneaky sources of stress and exactly how to deal with them.
1. Your Doctor
You go to visit the doctor to feel better, right? But many women may find that certain doctors’ interpersonal skills and lack of “bedside manner” can leave them feeling agitated and anxious. In fact, many women may leave the doctor’s office feeling more stressed out than when they arrived. If this sounds familiar, it’s time to find a new physician, says Phyllis Goldberg, PhD, a family and relationship expert practicing in Marina Del Ray, California. “This is a partnership, and the relationship has to work for you,” she says. “So get in the driver’s seat—talk to your friends, look online, make a list of what you want and interview until you find the doctor that you know is right for you.”
2. Your Coworkers
Most people assume that in a work environment it’s the boss who will be the most anxiety-producing personality, but that’s not always the case, says Linnda Durré, PhD, a Florida-based psychotherapist. You spend the most time, she says, with your professional peers—and it may be that your stress at the office is more about your coworkers than your boss. Just because you’re at the same place in the office hierarchy doesn’t mean that you won’t clash on certain issues. In Dr. Durré’s new book Surviving the Toxic Workplace, she offers the following way to conquer coworker conflicts. “Use the ‘sandwich technique,’” she says. “Start out with a compliment about the person, then go directly to the problems. Be specific, give feedback, stating it clearly and giving examples of the toxic or faulty behavior and how you want it to change. Then end on a positive note with what you’d like to have happen.”
3. Your Dog
Rufus the dog or Fluffy the cat may be your loyal best friend, but pets are a source of stress, too. (Anyone who’s ever had to take their dog to the emergency animal hospital at 2 a.m. or has been awakened by their cat’s whining at 4 a.m. knows about that!) There is such a thing as pet-induced anxiety, says Rosemary Lichtman, PhD, a relationship and family expert in Marina Del Ray, California. If you find that your pet is interfering with your sleep, destroying your house and generally causing you anxiety—it’s time to take action, whether it’s hiring a dog trainer, speaking to your vet about your cat’s destructive habits or even finding your pooch a new home. Your pet should enhance your life, not make it worse. But Dr. Lichtman reminds us that, despite all the hard work, “the benefits do outweigh the costs.” She adds, “Studies have shown that people with pets are happier, have less stress and live longer. So keep that in mind during those midnight wakeup calls.”
4. Your Bedroom
It’s supposed to be the most restful, calming room in your house. Is that true of yours? If there’s unfolded laundry piled high on your bed and clutter on your bedside table, it may not only be interfering with your sleep—it could also be increasing your stress levels. Past studies have found a correlation between messy homes and unhappiness, mild depression and elevated anxiety. “With a busy life, things can pile up before you know it,” says Dr. Goldberg. “But you’re in charge here, and you really can get a handle on this. It’s hard to clean up a huge mess, so take it one step at a time. And if you’re feeling overwhelmed, you can even bring in a professional organizer.”
5. Your Alarm Clock
Research has indicated that alarm clocks illuminated with blue light may interfere with circadian rhythms, possibly interrupting your sleep, which can sap you of energy and leave you underprepared to deal with daily stress. Alarm clocks with a loud, shrill pitch may also produce a jarring effect that can jolt the body with stress upon waking. While it’s not likely that the ring of your alarm clock will cause serious health problems, researchers have linked the morning hours to a higher incident of heart attacks, and some have questioned whether our bodies may be better suited to peaceful, slower wakeups. “Find an alarm clock with a soothing chime,” says Dr. Durré. Better yet, she adds: “Get a good night’s sleep so you don’t even need an alarm.”
You love taking a midday break from work and finding out what your pals are up to, but could everyone else’s status updates be stressing you out? Maybe, says Dr. Lichtman. “Social networking, like any relationship, can have an impact on your emotions,” she says, adding that online news bites can sometimes, inadvertently, make others feel inadequate. (For instance: the status update from your old friend from high school who announced that she’s just met Prince Charming, who’s taking her on a two-week Mediterranean cruise, just as you’ve signed your divorce papers.) “Notice how you’re feeling when you spend time on Facebook and pay attention to why,” she says. “If it makes you feel bad, trust your instincts and log off. Call a friend, curl up with a good book, go for a walk—do something that genuinely brings you pleasure.”
7. Your Keys
Have you ever lost your keys? Your cell phone? Or—gasp—your wallet? Your heart probably started racing as stress hormones pumped through your body. This kind of stress is normal, but if you’re constantly losing your most important belongings, it may be time to make some changes. “When I was in graduate school, I used to lock myself out of my house and my car all the time because I wasn’t concentrating and was always rushed and in a hurry,” says Dr. Durré. “I bought a long neck chain and put one car key and one house key on it, and tucked it in the middle of my bra, so I was always protected from lockouts. It worked!” Try making a few duplicate house and car keys, she says. Also set your cell phone, keys, wallet and other essentials in one consistent place every day when you walk into your home.
8. Your Computer
If you take your work laptop home on the weekends, maybe you should reconsider—or at least designate one day during which you don’t think about work or feel tempted to turn on your computer. Here’s why: Studies have indicated that when people are in front of a computer they often exhibit stress responses, such as increased breathing rates and tense arms and shoulders. “Information overload is stressful and affects you physically,” says Dr. Goldberg. “You can break the habit and set boundaries for yourself. Limit your screen time, don’t check your e-mail so often and take frequent breaks.”
9. The Light in Your Bathroom
Is the light in your bathroom flattering, or does it illuminate every wrinkle, enlarged pore and blemish on your face? The answer is important, says Dr. Durré. How you see yourself when you start your day may play a role in your self-image and stress levels. “Research has shown that fluorescent lights increase ADD and ADHD symptoms in children because of how they affect their brain,” she says. While it’s not clear whether glaring fluorescent lights have a similar impact on adults, if the light in your house is bothering you, it may be time to make a change. A simple investment in a dimmer switch or a new bulb may be a small way to make you feel better about yourself each morning.
10. Celebrity Gossip
Sure, it can be fun to stay up to date on Brad and Angelina—and did you see Jennifer Aniston’s new house?! But experts have always warned that celebrity ogling may come at a cost to your happiness and stress levels. “Comparing yourself to celebrities and movie stars is difficult at best,” says Dr. Durré. “They have personal trainers, beauticians, housekeepers, maids, butlers, gardeners, chauffeurs, nannies and cooks.” Instead of fixating on such lifestyles, “accept yourself for who and what you are,” she adds. Try this: Only allow yourself to sink into celebrity gossip, whether it’s in print, on TV or on the Web, when you’re doing something to better your own health and happiness, like running on a treadmill or cooking a healthy meal.
Read more: Surprising Causes of Stress at WomansDay.com- Mental Health Tips – Woman’s Day
Posted in Articles, Fitness, Heath, tagged Advice, Articles, body, boys, fit, fitness, health, healthy, Life, lifestyle, tips, Woman's Day Magazine, women, workout on January 31, 2012| Leave a Comment »
Find out what guys know (and you don’t) about getting in shape
By Brynn Mannino
Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there’s more to it? After looking at men’s traditional workout habits versus women’s, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that’s not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.
1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you’ll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym.
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself.” If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training.
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don’t be afraid to break a sweat and push yourself as hard as you can to ensure you’re burning the maximum amount of calories.
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!”
5. They eat after they exercise.
After you’ve depleted your energy, it’s important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel.
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they’ve lost, men tend to focus on how much of a certain task they’ve accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale.
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez.
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you’re really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out.