Upper Crossed Syndrome

Yep the name looks scary, to me it resonate as something terribly painful. I never experienced in my life a big injury, a surgery, nothing traumatizing.

So during the past couple of months when I started to feel chronic pains in my back to my neck I worried a lot.

I thought it was only stress and I tried to reduce it as much as I could but without any effects. 

I went to a bad chiropractor that just wanted to crack me 3 times a week (cracking and touching my spine so many times would just created instability). I also kept going to the gym, believing that my back exercises would help me ease the pain.

As you can guess so far, all of this was wrong. I went on like this for months. The pain became my daily companion, there was no position giving some sort of relief and even lying on my bed  would cause me pain and difficulty to move.

I even woke up a morning with difficulties to breathe and the sensation of a sharpening blade punching me in my ribs. 

Fortunately, destiny/karma/god (whatever the origin, the result is the same) brought to my path a amazing health professional who accepted to take care of me. Within just a couple of minutes she diagnosed my problem: Upper Crossed Syndrome.

What the hell is that ? It’s a syndrome caused by a pathological bad posture. The muscles in the neck, the shoulders, and the chest become deformed because of the poor posture. The muscles typically the most affected are the upper trapezius and the levator scapula (the back muscles of the shoulders and neck). First, they become extremely strained and overactive. Then, the muscles in the front of the chest become tight and shortened.

When these muscles are overactive, the surrounding counter muscles are underused and become weak. The overactive muscles and underactive muscles can then overlap, causing an X shape to develop. This is what is looks like: the typical posture of our young generation always bending to its smartphone (or a 90 years old person).  

And yes, this is when I realized that my work environment of the last months had caused me this pain. Bad chair and desk, no bluetooth mouse, small and low laptop screen… and all of these hours spent bend on my phone and my home laptop.

Hours and hours in a bad position. For months. I was actually surprised to see that my body had been capable of holding it for so long.

Five situations in which you can develop upper crossed syndrome

  1. Reading
  2. Watching TV
  3. Using a smartphone/laptop/computer
  4. Driving
  5. Biking 

To me it was a very alarming wake up call because these are situations that I (and we) live on a daily basis, from the moment we get up until we go to sleep.

And as many things, when you don’t know that you are hurting yourself, you don’t know how to prevent and cure it.

My main problem was the pain on my neck and all my back. My movements on my shoulders became really limited and more painful. Of course I became extremely tired from being in pain all the f****** time. One of my ribs also moved out of its place (that was the sharpening pain).

Of course because of this bad posture and its consequences on my body, I became completely useless when I was exercising. I could feel it and see it (I hit a plateau). 

Which bring me to the most important : how to prevent and cure this syndrome ? 

Three ways to get rid of upper crossed syndrome

  1. Physical Therapy if necessary (with a chiropractor or a physical therapist which will make you do specific movements for a certain amounts of weeks depending on your case).
  2. Exercises: learn again how to lie down on the floor, sit and stand with a correct posture. 
  3. Practice prevention every day 

Tips to prevent cross upper body syndrome

  • Limit the time you spent watching TV, reading, using laptops and computers, or driving.
  • When you do these activities, take breaks every 15-20 minutes to move and stretch. 
  • Try to get a cardiovascular exercise every day, if you can squeeze 30 minutes of a low-impact activity that you like. Personally, I enjoy walking on the beach and swim twice a week.
  • Pay attention to your movements because they can potentially make worse your symptoms or the pathology. If you want, set a reminder on your phone every 15 minutes to move.
  • Practice the stretches that target the sore muscles of the back neck, shoulders, and chest.
  • Do strengthening exercises to target these weakened muscles in the upper front neck and lower shoulders.
  • Whilst you are working on a laptop, watching TV or reading make sure that you are doing it at eye level.
  • Pick a chair without a back to help you maintain a proper posture, a standing desk if you can.
  • Use a headset for long telephone calls or transcribing.
  • Use a single pillow that keeps its shape.

The first 4 months after the diagnosis I left the gym to just focus on correcting my posture. If you can’t keep a good posture, your workouts are going to be useless, you are going to lose motivation and chances are high you will give up. And the pain is unbearable.

In a matter of only two weeks my pain was almost completely gone, I increased the intensity of my foundation training, yoga sessions and came back to the gym once a week.

From now on, I feel pain when I am getting back on a bad posture at work so I know when I have to correct it. I work exclusively on a standing desk and I look crazy because I stretch in front on my coworkers. I also practiced more breathing exercises and meditation time to calm my mind and lower my daily stress.

If you are living a similar situation check with you chiropractor your physical condition. 

5 reasons to cook from home

I am not the cook of the year, but I do have a taste for homemade recipes.

It reminds me of the moments I spent with my mom and siblings in the kitchen, preparing dishes and desserts for special occasions.

My actual struggle is to find a way to use wisely my time: I don’t have a lot of free hours to cook very sophisticated meals every week. But I like to cook because it has a lot of advantages.

Here are the 5 most important reasons to prepare home food:

  • You have more control on the amount of sugar, fat and extra chemicals that you put in. The biggest issue with industrial food is that despite what brands try to make us believe, we never really know what’s inside. Even if it looks fresh and clean, when you start looking at the labels and see the number of additional components it makes you dizzy. FYI, it’s always better to buy products that don’t have more than 3 or 4 ingredients, with industrial and organic food (we can be fooled by organic brands too, don’t forget their point is to sell).

  • You save money, a significant amount of money. Take a couple of minutes and write down in a piece of paper your weekly or monthly food expenses. You are going to quickly realize how much not cooking home can actually cost you. There are the food carts not really optimal (when you go to the supermarket without a list or a general idea of your meals), all the food deliveries you can get at night and during the weekends (thanks UberEATS), the restaurants or takes out at lunch time in the office… When we spend all that money little by little every day, we don’t realize how much it is. It’s a good time to re think your budget, spend more on quality food on your local supermarket and maybe choose 2 days in the week to eat out in a very good restaurant. This way, you gain quality on your food and your wallet.
  • You save time later on: I do my food prep of the week on Sunday, depending on the recipes it can take me between one and three hours. It allows me to then, save time every day, I only have to heat up my dish in the micro wave or the oven. It’s also a way to save energy: you know when you come home, you are hungry, and you scratch your head in front of the refrigerator and you end up ordering a delivery… That’s another benefit of meal prep.
  •  You explore and experiment new recipes! I have my classic recipes, the ones I do quickly because I know them by memory. But I can get bored, I need diversity, so I regularly try new recipes, or I try to change a few things on my classic ones. Sometimes just another vegetable or spice can change the taste. Because my budget is limited and I don’t want to spend 4 hours on the kitchen, I usually stick to recipes with between 3 and 5 ingredients.
  • You create a moment of sharing and making memories with your loved ones. As I said, when I was a kid and a young teenager, it was always an amazing time to be with my mom or grandmother, cut vegetables or having my hands on flour preparing some cakes. Now these moments are rarer as I live abroad but I get to spend time in the kitchen with my boyfriend and his family. It’s a super cool way to bond and learn new things about each other cultures.  

As for my experience, cooking at home it’s a saver of both time and money. Also, it allows you to enjoy quality food at home and when you eat out. 

A strong upper body to sprint

Running is one of my favorite tools to relieve stress and do cardio. 

What I prefer the most is to do sprints. It reminds me when I was a kid racing my cousins. And I can really let go all the stress of my day. 

With the strong heat in Miami I don’t always get to enjoy doing it outdoor: it’s too hot, it’s more a torture than a nice moment.

So when I can’t handle the heat, I just run intervals on the treadmill at the gym (more boring you die). 

I have been looking for exercises to improve the strength in my legs and flexibility in my hips to run better. And apparently, the exercises that I do to work on my upper body are also going to help me sprint better and faster.

Why is that ? 

Because when you sprint, it’s crucial that you push the harder that you can. If you have strong shoulders and biceps you will be able to do so. What is also important is to improve the coordination between the arms and the legs. 

If you train for a marathon it’s not really the goal to work on stronger/bigger arms: it will just add more weight to carry on for you.

When you run, be careful with the position of your arms:

  • Keep the elbows at a 90° angle
  • The arms are parallel to the floor and don’t cross each other
  • The hands are relaxed, palms turned inside
  • Push your elbows to the back

In addition, it’s crucial to have a strong core to run because it helps stabilize the all body and maintain a good energy transfer to the legs (which are doing most of the job here). When you have a good posture, you save energy, run faster and can protect your spine by reducing the impact of the running on it. 

10 exercises to improve your upper body to sprint:

  1. Pull ups (basic ones, isometric or with negative contraction)
  2. Biceps flexion with a resistance band
  3. Narrow push-ups
  4. Bench dips
  5. Lunges with upper body rotation
  6. Side planks (basic, up the leg, knee to elbow)
  7. Bridge with up knee
  8. High plank with tap on shoulders
  9. Superman plank
  10. Quadruped trunk rotation 

As I always say, planking is THE best exercise to strengthen your core. You can do it everywhere with no equipment and there are so many variations that you can always find a way to get it harder. 

Try to use one of these exercises and see if you feel an improvement in your sprints.

Why you should eat protein

It doesn’t matter if you are an omnivore, a vegan or a selective vegetarian, you have probably heard lately that proteins are important. Even more if you are practicing sport at a regular level.

Before telling you the benefits of eating proteins, maybe we should back up a little bit.

Proteins are essential for your body for various reasons:

  • The synthesis of the muscles
  • The defense of the organism (with the production of antibodies)
  • The transport of various elements in the blood

How does it work? When you eat a protein, your body transform them in amino acids, little chemical elements, who will turn themselves … in protein again.   

The first benefit that you have when you eat one is, they provide you the sensation of being full. Eat enough protein and you won’t be snacking shit. Or less, at least.

I am not a nutritionist so I am not going to provide you a complete meal plan. But according to my experience it’s kind of easy to have a bit of protein at every meal:

  • I have eggs at breakfast
  • I eat chicken or turkey at lunch
  • My protein shake is in my gym back as a post workout
  • I have fish at dinner

We all have different needs and tastes but what’s important to know is that there is protein in not only meats but also cereals like quinoa, rice, milk, yogurt and cheese. So, you really have a lot of different options at your disposition.

What also works or me when I am hungry between meals is to have a snack with protein on it, like a Greek yogurt.  

We tend to have the majority of our protein intake by the end of the day but it’s not ideal. As we said before, protein is a source of energy so it’s better to have them along the day.

Bon appétit

Body mobility

When you train, you talk a lot about your shape, your muscles, your strength, your speed…way less about your mobility.

It’s an essential part of our daily life, we just forget about it because we take it for granted. But it’s thanks to our mobility that we can do the majority of our movements.

The majority of us confuse mobility and flexibility, these are two different things:

  • Flexibility is the capacity of your muscle to extend itself.
  • Mobility is the capacity of your body to “open” an angle between two different parts of your body that articulate together. The mobility is not the same if you are standing or lying (example: the flexion of your knee).

The important element that impact us on a daily basis is that we lose slowly our natural mobility. Why? Because we have a sedentarily lifestyle, we don’t move as much as we should, the body stays still too much for too long, especially for people working at a desk in front of a computer all days (hip flexion bye bye). 

If you make a conscious effort to take care of it, you should have both flexibility and mobility exercises in your workout routine. This way you can have strong muscles and a good global body structure allowing you to move the way you need and want.

It’s something you want to take care of not only because it’s good for your workout. Even if you are not a sport person, you need to be active and a lack of mobility can increase the risk of an injury. 

The body is an amazing machine, one element is out of place and the rest of the chain gets blocked.

A couple of months ago I hurt myself pretty bad: misplacement of a rib. I went to see an osteopath, turns out a bone in my feet was misplaced, it moved my rotula, my hip, my rib and finally my deltoid. So, the lack of mobility in my ankle messed up with my hole right side and then general body posture.

If you don’t want to work out fine, it’s your right. But I am pretty sure you want to be able to get out of bed by yourself in the morning, walk and be yourself without the need of somebody else helping you.   

I am myself not an expert on the matter so I go on Youtube and watch instructors showing how to perform the exercises and then, I include them in my routine according to my needs.

Depending on your age, your general health, your job, maybe your injuries, we don’t have the same needs to work on our mobility on a daily basis.

But for sure, twice a week to maintain your general mobility and prevent injuries is a good start.

Eat your veggies

Today my mom would be proud of me because I am going to repeat something she told me a lot: eat more vegetables.

When I was a kid, I used to want to eat only 2 things: pasta and ham. It was a nightmare for my parents, three kids extremely selective with foods, bye bye social life.

It took us a really long time to change the way we eat. Most importantly, it was long and it took a conscious effort to see and feel the benefits of it in our bodies.

And I just realized recently how the way we eat evolve with time, education, money, culture and also trends! Since I live on my own, I cook almost everything I eat to save money but also make sure I don’t have too much chemical ingredients on my food.

A couple of years ago my food cart was just about buying things I wanted to eat for pleasure. Now I want to eat good food for the taste but I want it to be good for my body. I want energy, keep my organism and my gut clean, skin and care as good as possible.

So, when I go grocery shopping, I have two priorities: get good protein and different fruits and vegetables. Both are really important but today I will just make a quick reminder of the benefits of having different vegetables in your kitchen.

  1. It’s a great way to diversify your food intake. That’s a hell of a reason to have them, you have all the colors, size and different ways to cook them so you can avoid more easily to be bored.
  2. They are full of vitamins really important for your internal functions.
  3. It’s helping us maintain a healthy acid level in our organism.
  4. Scientists proved they help reducing the risk of cancers.
  5. They help your digestion on a daily basis because they are full of fibers.
  6. They contain a lot of anti-oxidant good for the skin (aging of the skin is slower)
  7. They are an additional source of hydration for the body, some of them like the cucumber are particularly good for that. 
  8. They help maintain bone density and so, reduce osteoporosis.
  9. Because they reduce the catabolism of the body (degradation of the muscular mass) they help recover after a workout.
  10. Aaaaaaand for the one of us worrying about their shape, they contain a very few calories so you can have a lot!

Now I know, all of these seems very good healthy, reasons to have vegetables. The most important step missing is to find a way to cook them in different ways, with different seasonings and different sides.

Have fun in the kitchen with it and keep it simple ! 

I am a beginner… where do I start?

I train a lot because I love it, it relaxes me, and I want my body to be functioning properly until I die. Yes, we don’t think about it enough but this body you have is going to be yours to the grave so you might want to keep it healthy.

For a lot of reasons, many people don’t work out, they don’t even move enough during the day (thank you, sedentary lifestyle). I can only imagine how hard it is to look at the magazines and social media with crazy physiques people and athletes and think only “pfff why bother”.

Well first of all, you need to think about your health. I am sure you want to be able to move properly and not have pain everywhere in a couple of years. Working out is not about having abs but more importantly a strong muscle and bones structure, strength and mobility.

Take this as an investment in yourself. You do it for you and your well-being. You deserve it and you are worth it. At the beginning you will need a few minutes to start working out and two weeks to get used to it.

So, what’s in it for you:

  • Decrease of the risks of getting chronic diseases
  • Improvement of your mood and mental health
  • Increase of your daily energy, sleep quality and LIBIDO
  • Slowing of the aging process, boost of your cerebral activity and improvement of your microbiome

The frequency:

  • Strength training: at least twice a week, weightlifting for the biggest muscular groups
  • Cardio: 75 minutes of intense cardio activity (you do them the way you want) combined with 150 minutes of moderate cardio activity

My personal recommendation with the cardio: doesn’t start too hard too long on your first trials or you will just get sick.

Start for example with 20 minutes of HIIT running or on a bike or 15 minutes of a jumping rope.

  • Flexibility and mobility: we don’t mention these enough, but this is extremely important for your daily comfort. These are exercises just with your body that you can do in the morning and at night in front of TV.

I use a lot of yoga, stretching moves and animal flows (thanks Youtube).

I am sure your first question will be “what’s the better way to lose weight?”. When you are a beginner any kind of exercise is good so pick what’s the easiest for you and stick to it. There is always room to make things longer and more complicated after.

What you really need to do to lose weight is to be in a caloric deficit (eat less than you consume). Health is in the kitchen first so you might want to start with a journal of all what you eat in a day to realize what is your real food intake and then make the adjustments.

Another personal advice (yes, I have a lot): give yourself a goal that you can actually reach! Most of the time we fail to maintain our routine and stick to it because we want to do too much too fast. If you never exercised and want to train for a hall marathon you are going to be so disgusted that you will probably never run again.

So, find something that you really want and can do (walk 15 minutes per day or just have more energy to play with your kids at the end of the day).

Once you start, just focus on what your trainings are for the week and keep track of what you do! Use an app or just wright down what you did this week so you can actually see your progress.

The next week you try to push a little harder and make it better.

The success is to be able to find a routine that you will actually keep doing and not give up after a couple of weeks because it’s too demanding.

Very important point you have to keep in my mind (I say that and it’s ironic because I am bad at it): be patient. You are going to fail, feel bad, want to quiet, some exercises are going to feel harder than you expected, you are going to skip trainings or have bad ones. It’s inevitable and you have to accept it.

The key is to have a plan B for each situation so you are prepared and can move on:

  1. If you are already tired when you wake up then don’t work out, have good healthy food during your day and just go for a walk in the nature at the end of the day.
  2. You feel too stressed or unmotivated? Just rest and have a good night sleep.
  3. You didn’t train for a couple of days/weeks? Find out the why and what strategies you can put in place.

Before starting your new training routine, you better want to see your doctor if it’s been a while, just to check if everything is alright.

Again, don’t beat up yourself or you won’t last and don’t give up either when you are sored (it means you are doing well).

If you can I recommend that you hire a trainer but if you can’t, PLEASE try to educate yourself with free videos on Youtube about the proper execution of the movements you need to do. It’s unpleasant to get hurt just after getting started.

Let’s get started and share your first experience !

Supplements

I get regularly questions about supplements.

Which ones I use, which one is the best fat burner, BCAA or protein, when should I take them or not…

The truth is I have never been a huge fan for two reasons.

  1. I think it strike strongly on our lazy side and we very often tend to give them more magic powers than they have. We think this one or that one is going to increase incredibly our performance abilities or help us quickly burn that extra love-handles fat.

Well sorry to break that to you but THERE IS NO MAGIC PILL.

Actually, there is one, it’s called surgery, but that’s another topic I won’t start here (unless you want me to).

A supplement holds its power on his own word, is own definition. It’s just a supplement. It can help you, yes, there might even be a bit of a placebo effect, but you need to first focus on having a proper training, food as natural as possible and a good quality recovery process (rest days and a good quality sleep).

If you are trying to have a higher energy level, feel stronger and more flexible, you need to take into account different elements. You can’t be missing sleep, eating crap and then go crazy for a week making a cleanse thinking it’s going to erase all the crap you put into your body.

Your natural chemistry needs time and patience to change and adapt itself to a new routine.

  1. These products are over-promoted by the fitness industry. My mom is a doctor (I hear you here, how the hell is it relevant to the subject?) Well as a doctor, she has been receiving for years a lot of samples, goodies and products of all kind for new parents (she is a pediatric doctor). Not for the best interests of babies and their parents. No, just for money because it creates a lot. So, the laboratories push the most interesting products FOR THEM.

The same things happen with the workout supplements.

I think the worst categories are the fat burner. My god, between the sweat waists and all kind of fat burners drinks, I think there is enough money to finance the life of dozen or maybe hundreds of families in a poor country.

Just think about it and take some perspective because otherwise you are going to spend your time taking supplements. One for the fat burn, one as a pre-workout, one after the workout, one to recover, one for the muscles, one for the joints, one for the skin, one for the hair…. Blablabla the list never ends.

Yes, some of them are good, particularly the ones that help you take care of your joints and ligaments. But guess what, you don’t need a crazy number of supplements or no supplements at all if you have a balanced food intake.

All the nutrients can be found in a healthy balanced and diversified plate!

It’s been 4 years that I train 4 to 6 times a week now. I never had to take a pre-workout to push me before a session, that’s just bullshit to me. Even when I am extra tired, I don’t take one. I just make my session shorter by reducing my rests between my sets, go home earlier to have a proper meal before going to bed and that’s it.

I am taking a bit of BCAA to help my recovery but what’s working best for my recovery? Warming up and stretching properly, taking care of my movements during a session, drinking a lot of water, going to see a chiropractor once in a while and get a massage by a pro once a month.

I have a protein powder shake after a workout IF I don’t feel like eating a normal protein food (some days I am just tired of eggs and chicken and turkey and fish). I use it not like a replacement meal but just as a different protein snack.

And you know what’s the best fat burner natural that won’t cost you a fortune? Green tea, without sugar, just a bit of honey. And water. That’s it.

Also, an old trick to help you with the cravings: have an apple and water! The pectin in the apple will help you increase your satiety sensation and water weight in the belly so you will fuller. If you don’t eat crap, you will have less fat to burn.

There is no harm in buying products and trying them. We all adapt this way, trying this and that.

But I wanted to remind you that there is a lot of things that are put to us just to make money, it’s not necessarily efficient. And our modern food is already full of chemicals, it’s never a bad thing to try to avoid as much as we can everything that is processed.

Have a reasonable consumption

Dear bread

As any French person, back home I was a big bread consumer. Mostly because we have really good bakeries with good quality bread that stays crunchy or soft. And let’s not talk about the pastries we have or I am going to get nostalgic.
It’s been an interesting marketing campaign against bread and the evil: gluten !!

I will make another article about gluten but for now I just want to talk about how to choose a good bread, one sort that will help you get a lot of nutrients: cereal bread.

For starter, I just want to say that you don’t need to banish bread for your diet if you want to loose weight. It’s just about moderation. Also, the type of bread you choose is important.

The only way to loose weight is to control your energetic intake by spending more calories than the ones you are absorbing (especially with sports).
Cereals bread has a healthier impact in your health than usual white bread. But off course, i you eat an entire baguette every day, you will gain weight. A food can be healthy but it doesn’t mean that you can eat it without moderation.

First basic thing to do: not eat your bread during a meal with anoter carb like rice or pasta. It’s one carb or the other but not both.

If you choose your cereals bread to share with your meal you can enjoy its benefits because it’s rich in fibers (helping digestion and fight cravings), starch (provides energy), Vitamins E and B (antioxydants vertues), potassium, magnesium, phosphore and iron.

So there is no real reason to banish it from your diet, just keep the quantity reasonnable.

In terms of timeline, it’s better to have for breakfast and/or lunch but avoir having it at night for dinner. For brakfeast you can have it with a little bit of butter and jam. For lunch you can choose to eat it with a salad, or even as a snack during the day.

As it is with good things in this world, don’t overindulge.
Bon appétit !

Women should lift weights

I am sure I am like a vaste majority of women: not that long ago I didn’t wanted to lift heavy weights at all. I was afraid to look like an ugly muscular dude and thought that to be strong and toned I had to do a lot of cardio. During four years I went to the swimming pool for an hour 3 to 4 times a week, then I have been running 8 to 10 kilometers a day for more than two years.

One day I had a great conversation with one of the trainers of my gym that convinced me to train with weights. It took me a couple of days to make up my mind. And then I thought, why not, I don’t get the results I want with the method I am using. So I better change something and I I don’t like the results I will just stop it.

I have learned some interesting facts with time that helped me keep my motivation and finally get me where I am today.

First of all, a woman body isn’t capable of naturally build big muscles like men can. Why? Because female bodies don’t have the testosterone levels necessary to increase quickly and strongly an important muscles mass. Small recall: testosterone is the basic male hormone, it’s a natural anabolic steroid.

So you have not really a biological excuse to refuse lifting: it will give you more tonus and strength. Don’t be afraid you will look like a bodybuilder only if you take steroids drugs, which doesn’t happens for most of us. If like me, you spend time on social medias and see a lot of fitness girls and boys with really sharped muscles, don’t be naïve: the majority of them take supplements, otherwise they wouldn’t have this figure.

If you really want to look like them, you can seek for professional help and ask your trainer which kind of proteins supplements you can take. Personally the only supplements I take are BCAAs and vegetal protein powders, it’s enough for my practice.

I won’t either talk about steroids (and most of the people who take them never do) because we step into a bigger medical issues: steroids have long term serious problems for your health.

How to proceed now ? You can plan several cardio sessions during your week but don’t focus on that! Cardio training is a very efficient way to maintain your body endurance but it’s not a way to sharp your muscles . Keep in mind that if you want to burn a hamburger, you will have to run 3 times a week 3 times, hard and fast. That’s not a lot!

Don’t skip it but to have more results, associate it with some strenght workouts for your all body (please don’t go just to train your butt).

It exists several ways to try it. You can use only your body weight or machines and weights. A lot of your muscles will be in action and work hard if you do properly the movements. The repetition of the movement will produce the secretion of adrenaline and noradrenaline. These hormones are super important: they stick to the receptors at the surface of the fat cells and they trigger the liberation of the fat.

Some of these cells are more difficult to move from others: the receptors block the liberation of the fat. Unfortunately, this phenomenon is concrete on women on the hips, the bottom and the thighs (for men, it’s more on the abdominal zone).

Lift weights will have a direct impact on your body: it will produce testosterone and growth hormones (they help the protein assimilation and so the muscle growth).

If you regularly lift weights and you do it seriously, your body will be consuming more fat so it’s the ideal moment to do your cardio training session. It will increase the efficiency of the exercises done before. In the medium term, your body will produce hormones and your muscle mass will grow (it’s at that time that you will put on 1 or 2 kilos).

Think about what you really want because if you do your cardio training before you lift, your muscles won’t grow.

What’s the good new? Because of lifting your will increase your basal metabolism rate: you will consume calories even when you won’t be exercising. When it rest, a kilo of muscles consumes about 80 calories a day.

I was very enthusiastic at the beginning but it took me a while to accept and like the results. Why? Because I have always been really thin and when I started it, my muscles grew and I put on weight (your muscles weight more than your fat). I wanted to be more tonic and strong but during weeks I was confused about putting on weight. It took me a while to accept it.

Now that I am doing it regularly, I just love the physical and mental results. I am stronger, I have more resistance, I have learned a lot about my trainings, I am proud of myself and I feel more feminine. I love my muscles and wouldn’t go back !

Of course, it’s a matter of taste but if you never tried it, I encourage you to do so.

If you do it regularly and are helped by a professional, you will feel and see the results after a few weeks and you will see, it’s addictive.