Muscle and bone strengthening combined with healthy diet plans for women increases energy and fitness and leads to a healthier lifestyle. According to The Diet Channel, muscle strengthening and weight bearing exercises along with a healthy diet plan, not only helps you to lose weight, but it also increases energy levels, maintains and increases muscle mass, and helps protect against osteoporosis.
Diet Plans For Women Including Muscle Strengthening Exercises
Increasing muscle mass increases metabolism and energy. It makes it easier to maintain a healthy body weight and proper fitness. Women should include muscle-strengthening activities in their daily routine.
- Weight lifting
- Use of resistance bands
- Gardening with a lot of digging
- Carrying heavy objects
Focus on strengthening your arms, legs, abdominal muscles, back and your posterior.
Diet Plans For Women Including Bone Strengthening
Adding weight-bearing exercises to a healthy diet plan increases bone strength and gives women the ability to attain a healthy bone mass that helps prevent osteoporosis. Incorporating bone and muscle-strengthening activities into your diet plan helps with weight control and is necessary for maintaining healthy bones and muscles and improves heart health.
- Power walking
- Jogging or running
- Hiking
- Dancing
- Water aerobics
- Swimming
- Jump roping
- Bicycle riding
- Raking leaves
- Shoveling snow
- Skating
Another way to increase bone strength is by following a diet that is rich in calcium.
Diet Plans For Women To Include Your Favorite Sports Activities
Joining your favorite sports activities is a fun way to include muscle and bone strengthening benefits to your current diet plan.
- Basketball
- Softball
- Soccer
- Tennis
- Racket ball
- Squash
- Cross-country skiing
- Canoeing or kayaking
Have fun with your exercise routine.
Adding More Protein To Diet Plans For Women
Women need to consume more protein with any diet plan to increase energy and fitness levels. Muscle burns more calories than fat, so it is extremely important to increase protein needs. Adding more lean protein to every meal or snack will help build muscle, increase energy and give you a sense of fullness.
- Fish
- Turkey
- Chicken
- Milk
- Eggs
- Yogurt
- Soy beans
- Unsalted nuts
Diet plans for women to increase energy and fitness should include high protein diets to reduce the risk of heart disease. A large number of American women die from heart disease and cancer according to WomensHealth.gov.
High Calorie, High Protein Diet Plans For Women
There is a simple way to convert your current diet plan into a high calorie, high protein diet plan. Add 2 breads, 2 fats and an extra 8 ounces of milk a day to your current diet plan to increase calorie and protein intake. Here is a example of a high calorie, high protein diet plan for women.
Breakfast
¾ cup 100% fruit juice
½ cup scrambled eggs
½ cup oatmeal
2 slices of toasted whole wheat bread
2 tablespoons jelly
2 teaspoons margarine
1 cup 2% milk
6 ounces your choice of beverage
Lunch
4 ounces country style steak
2 ounces cream gravy
½ cup mashed potatoes
½ cup Mexican corn
½ cup strawberries with whipped topping
2 slices whole wheat bread
2 teaspoons margarine
1 cup 2% milk
6 ounces your choice of beverage
Supper
6 ounces vegetable soup
1 hot dog with cheese on a bun
2 saltine crackers
½ cup baked beans
½ cup creamy coleslaw
2 cookies
1 tablespoon mustard
1 tablespoon ketchup
1 cup 2% milk
6 ounces your choice of beverage
Snack
8 animal crackers
½ cup 100% real fruit juice
Your diet plan should also include added vitamins and minerals to produce more energy and assist your metabolism in order to provide adequate energy.
More Information On Diet Plans For Women:
Increasing the amount of aerobic exercise and muscle-strengthening exercises will decrease your caloric intake. It takes 3,500 calories a week to lose one pound of body fat. Reducing your calorie consumption by 500 calories each day will generate a one pound weight loss in a week.
Depending on the type of physical activity, you can easily lose anywhere from 100 to 300 calories in a 30 minute workout.
Women and men require different diet plans as well as different exercise routines.
Keep a positive attitude and stay focused.
Change your eating habits slowly and exercise at your own pace and it will get easier everyday to maintain a healthy lifestyle full of energy a physical fitness.
It is always wise to discuss diet plans for women and adequate forms of exercise with your doctor to ensure you are optimizing your health in the safest possible way.
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