10 Key Benefits of Getting in Shape During Grueling Winter Months

For most, trying to get in shape prior to Christmas or at the beginning of the New Year can be a grueling task and one which poses a big problem for people kicking off their new diet program.

However, the benefits of getting in shape during the winter you could argue far outweigh those of exercising during the warmer months.

Getting in Shape Key Winter Benefits:

1. Eradicate winter blues

First of all, however successful you are at making in-roads into your personal diet plan, getting out there and bracing the conditions relieves the winter blues and can be far more exhilarating than exercising in a warmer climate.

2. Burn fat much faster

Second, due to the harsher conditions, you will burn off the excess fat far faster in order to maintain the correct body temperature.

3. Sleep like a baby

Third, you will sleep beautifully and find yourself going to bed earlier, thus feeling more refreshed the following morning.

4. Get a beautiful winter glow

Fourth, fitness training in winter adds a healthy glow to your skin that is immediately noticeable and while some people might be slightly envious, that envy may be an encouragement for them to get in shape.

5. Lower UV risk

Fifth, you reduce the risk of UV damage to the skin depending on your climate, while preserving the use of vital vitamins to protect the skin.

6. Increase performance

Sixth, and more importantly - training in the cold generally increases your performance; (unless you're training seriously for a race in tropical conditions).

Interestingly, it's been concluded that running a marathon in 10 celsius plus causes times to fall dramatically and that the fastest time in which a marathon should be run is approximately at only 5 celsius.

7. Speed freeze benefits

Seventh, termed the "speed freeze", running in sometimes icy cold conditions trains your body to use more oxygen efficiently, where after regular cold workouts can increase running speed by up to 29%.

8. Reduce risk of seasonal flu

Eighth, research demonstrates that contrary to older beliefs that it will enhance your chances of getting sick - exercising in the winter reduces your risk of cold weather flu by 25-30%.

9. Combat seasonal affective disorder

Ninth, known as SAD, seasonal affective disorder is to some considered more of a thematic condition than just the winter blues.

It can occur in any season with regular continuity and heightened conditions may leave to anxiety attacks.

Getting in shape during the winter months should eliminate such mood swings.

10. You'll look fantastic in the summer!

After all this hard work and all the benefits you have experienced and earned mentally, physically and spiritually - you will be in great physical shape when summer comes around and have even more of an infectious attitude to get out more and experience life.

Beginners Jump Rope Workouts

In case you missed the scoop, using a skipping rope is one of the best exercises you can do to help you remain in shape, reduce weight and be healthy. It's simple, easy to learn, inexpensive, readily accessible, can be done almost anywhere and anytime and most of all is safe and reliable. And while you can do fancy techniques like double unders, turns and crossovers, simple jumping rope exercises are as effective for delivering results as a lot more challenging ones.

Making use of a jumping rope offers a lot of advantages it's hard to list them in one single, short, article but here are a few of the main ones to give you an idea as to just exactly how powerful jumping ropes can be!

• Enhanced heart and lung condition

• Enhanced heart and lung health and wellness

• Improved stamina

• Stronger leg muscles

• Stronger shoulders and arms

• Good for burning calories and therefore managing your weight

• Improves your coordination and balance

• Improves eye-hand-foot coordination

• Increases bone mass and strength

• Jumping ropes are very portable, hardwearing and excellent value for money

• You can skip anywhere and anytime

As you can see, it's a long list! But, if you are new to skipping, what is the best jumping rope workout to start with? If you take a look around YouTube.com, you'll discover all kinds of video clips of people doing the most remarkable and complex jumping rope routines and while these are very cool to look at, they do not represent exactly what most people do with their jumping ropes.

Don't feel that you are missing out due to the fact that you can't do these tricks-- as pointed out before; basic skipping exercises are just as effective as the more showy moves.

In order of difficulty, here are the five best jumping rope exercises for beginners...

• Two-footed double jumps

For this workout, you keep your feet with each other and allow yourself an extra "mini jump" between rope turns. This allows you to swing the rope a little bit more slowly and gives you opportunity to master skipping at a moderate pace. In your mind count "one and two"-- the "and" being your mini jump in between turns. Once you have mastered this standard workout, it's time to move on.

• Two-footed jumps

Spin the rope a little faster and you won't have time for your mini jump so now it's time to drop it and do one jump each turn. Again, keep your feet with each other and stay on the balls of your feet. Keep low to the ground and only just clear the rope. The jump should come from your ankles rather than your knees and remember to keep your shoulders down and arms relaxed.

• Two-footed side to side jumps

Rather than just bouncing up and down on your feet, begin to shift your weight a little from side to side. You'll still come down on both feet but your weight will land more on one foot. Push your hips from side to side as you shift your weight.

• Boxers' skip

Ready to look like a pro? From side to side jumps, lift your non-weight-bearing foot and tap your heel a little on the ground in front of you. In aerobics, this is called a heel dig. Do a single double-footed jump in between heel digs so your feet go left heel, both feet, right heel, both feet. As soon as you feel confident, drop the double footed jump and go for alternating heels.

• Knee ups

Lastly, switch over from heel digs to knee lifts. It's basically the same step but you are lifting your knee up so your heel is clear of the floor. Start with low knee lifts and work toward pulling your thigh up to parallel to the floor. Use the same left, both, right rhythm you used before then slowly wean yourself off the double footed jump till you have the ability to do alternating high knee ups.

These five exercises are the best jumping rope exercises for beginners and give an excellent training effect despite their simplicity. If you only ever did these jumping rope moves, you would still gain enormous benefits from your jumping rope training.

Walking 10,000 Steps A Day Can Improve Weight, Health and Fitness

10.000 steps a day may seem a lot of walking. But with a little planning and determination, we can all do something to have fitter, leaner and healthier bodies.

There can be no doubt, the world's population is becoming obese at an alarming rate, due mainly to most of us eating more, putting the wrong foods into our bodies and getting little or no exercise.

OK, on average we may be living longer because of the advances in medical science, but our health generally is on a downward spiral with hospital and doctor visits increasing all the time. Taking a brisk walk for a few minutes a day around the neighbourhood could start to turn all that around.

Medical opinion suggests that we all need at least 20-30 minutes of moderate activity each day to stay healthy, but many fall short of even that. Which explains why serious health issues like diabetes, strokes, high blood pressure and heart disease are on the rise.

Fitness experts also recommend we should walk 10,000 steps a day to maintain good health and weight. Most of us would be lucky to achieve half that in an average day. A 10,000 steps walk is about five miles, but your length of stride will affect this of course. Depending on your fitness level, age and weight, every mile walked will shed approximately 100 calories.

A pedometer will give you a good idea of how many steps you take each day. I recommend you get one and use it for a couple of weeks to get an average step count. Remember, you should be aiming to walk at least 10,000 steps a day.

For many like me, sat at the computer all day is what we do nowadays to earn our living. A hundred years ago, our ancestors mostly worked in manual jobs and often would walk considerable distances each day just to get to their place of work. Not only that, everything they ate was fresh and produced from scratch in their own homes. Today, we tend to drive everywhere and eat more refined foods and snacks, usually with our feet up in front of the television.

There are many things you can do to increase your daily step count quite naturally:

• Walk to the local shops instead of driving


• Get off the bus one stop earlier


• Use the stairs instead of the lift


• Walk the dog more often (I'm sure he/she would appreciate it too!)


• Spend more time on family walks

These are just some simple suggestions, but do what feels right for you. You will be surprised how easily you can achieve your 10,000 steps a day, and will soon feel the benefit of better health and a fitter, leaner body.

Muscle Toning 101

Bombshell time... Muscle toning is an enormous myth which was created and fabricated by people who don't really understand the human body and exactly what they needed to do to get the look they wanted. Unfortunately this myth has kept a number of people from actually making any progress for years on end. An understanding of our anatomy, human physiology combined with research clearly shows us that this myth of muscle toning is unfounded.

Don't believe me? Consider this. A muscle can only get stronger or weaker, bigger or smaller it cannot and does not become toned or untoned. A muscle by nature is always toned, it is simply the amount of tension a muscle retains while in a relaxed state. So it is appropriate to say that a bodybuilder has higher muscle tone than a couch potato. This tension or toned state is not a thing of its own but rather a byproduct of gaining muscle so improving the tone of the muscle or the tightness of a muscle is determined by the amount of muscle. By nature a non-muscular fluffy fellow will not have a toned look. A muscular lean individual with a low body fat will have a toned look.

Everybody still with me?

Ultimately it really doesn't matter what we call something but rather that we are clear on what we are trying to achieve. What we want is to get rid of that soft and flabby look and at the same time tighten everything up giving it a more firm and lean appearance. This means if you tell me you want to get more toned your two training goals for the rest of your life are this: 1) Gain muscle, 2) Lose body fat. Repeat after me Build muscle, lose fat. If you feverishly work to adhere to these two rules of longevity, vitality and performance I promise you will be as toned as you have ever been!

3 Ways to Get Toned Lose Fat and Gain Muscle

1) Heavy Resistance Training, remember we need to build muscle here. Muscle tone is not developed by doing endless repetitions with your 5 pound pink dumbbells or 30 minute core circuit composed of 5,000 crunch variations. Heavy means heavy.

2) Intense Interval Training, Say goodbye to the never ending hours on the elliptical, you need to turn it up a notch if you want to get that metabolic furnace burning hot.

3) Optimizing Nutrition, Bottom line if you want that lean look you better take this one very, very seriously. Remember you cannot out train a poor diet. We eat poorly we look poor, funny how that works.

Gym Gloves Could Stop You Picking Up Harmful Bacteria In The Gym

Think about this for a second, how many people do you ever see wiping down the handles and grips of exercises machines they use?

Yes, most well educated gym goers will clean the surfaces of benches and seats that they come in to contact with, but most of us simply don't think to wipe down the surfaces that we actually take hold of with our hands and this could be one of the biggest factors responsible for passing around many types of germs and bacteria from person to person. Wearing gym gloves could help combat this by forming a barrier between your hands and the things that you and other folks take hold of.

Whilst it is true that sweat itself from other people poses no threat to you at all, the bacteria and germs that it carries however most certainly can do. These germs are the ones responsible for all manner of illness such as stomach upsets, colds or viruses etc.

The main thing to watch out for is that you don't touch your mouth, eyes or nose with your hands. Now this is far easier said than done and most of time you'll probably do this without even thinking about it. To be safe totally safe, you'd need to wash your hands after every set or exercise that you did... something that is obviously not practical to do.

However there is a far more obvious solution. By wearing gym gloves, you can ensure that no sweat get's in to contact with the skin on your hands. The gloves will be the part touching any sweat left on weights by others and not your skin.

Did you know on average we lose at least 1 litre of sweat every day and this is increased enormously if you work out in the gym for any amount of time. You don't need to worry about your own sweat as it is an odorless cooling agent which helps to regulate your body's temperature. In fact studies carried out in Germany recently show that some of the protein found in sweat may actually kill off one strain of bacteria. However other studies carried out by scientists in Demark pointed to a conclusion that sweat is the perfect breeding ground for superbugs.

Either way, it is better to be on the safe side and protect yourself and the skin on your hands and just wear the gym gloves in the first place. They can help to improve the control you have over the weights you use, may support your wrists and fingers and above all protect the skin on your hands meaning you're far less likely to suffer from blisters and calluses.

Intimidated At The Gym? Don't Be: 10 Points To Ponder

You've likely been astonished or shocked by incredible feats of strength and agility at the gym. Maybe you've been demoralized by the sight of someone's better body. Maybe everyone seemed young and fit and you felt old and out of shape.

Many spectacles seen at the gym could cause someone to feel intimidated. The U.S. Constitution proclaims that all men are created equal- but not when they're at the gym working out.

Dumbfounding feats don't lay a foundation for fitness so don't feel intimidated when you see them.

Realize this: what you observe on any given day at the gym is sort of like reading only one page of a book. One page does not tell the whole story.

Moderation, consistency, and an intuitive approach to working out are your best choices, can happen in any setting, are available to everyone, and are not intimidating. Add perseverance to the mix and you'll be unstoppable.

Going to the gym is sort of like going to church. People who go there aren't perfect, but they are trying to do the right thing.

Regardless of anything else try not to feel intimidated. These ideas will help:

• Not every example should be emulated. Some examples are put in front of us to teach us how not to behave.

• Respect and your own journey. Someone else's journey is just that. Your journey is yours, and that' the way it should be. Regard you challenges as learning opportunities.

• Observing someone's behavior doesn't establish it as wise- regardless of physical appearance.

• Will it withstand the test of time? What you may never know is how long the individual will sustain what he or she is doing and what the condition of his or her body will be perhaps 30 years from now (or by the end of the day) if that pace is maintained too long.

• If lifelong fitness is your objective then excess works against a body and is not a good thing. Find your tipping point for what will build you up but won't wear you out- prematurely.

• Moderate workouts paired with consistency- over a span of time- can create a healthy level of fitness. Extremes should be avoided if your purpose is to sustain a lifelong fitness habit.

• Approach your workouts intuitively and make adjustments based upon the moment you're experiencing.

• Love your unique journey- treat your body lovingly.

• Athletes use fitness as a means to a goal-they're trying to achieve something way beyond fitness. We don't all need to be super athletes. Quite often athletes will go beyond what is healthy for the sake of achievement.

• Even though we are all on a fitness journey we are taking different modes of transportation and we're at different mile markers. Don't hop off too soon. Everyone who tries to be fit is a winner.

Fitness means different things to different people. Maybe you just want to keep your moving parts moveable or look better in your clothes while someone else is trying to become a champion body builder. The point is to do what's within your personal power to be as healthy as you can be.

The gym is a great resource especially if you've been injured because a variety of equipment provides alternate ways of working out specific muscles.

We learn primarily by imitating behavior yet we shouldn't imitate everything we see. Guard against following an example simply because you observed it- particularly at the gym.

Use the gym to suit your purpose. Or don't use the gym. You can be fit without ever stepping foot inside a gym. The secret of fitness success for each of us is to learn what works for us and what doesn't.

Be sure to include strength training along with your cardiovascular conditioning. If you train with weights then review your form from time to time. Going years without checking your form is a mistake. Even slight corrections can make results significantly better.

Don't be intimidated at the gym. Instead, love your unique journey. You are a work in progress.

How to Choose the Ideal Elliptical Machine for Your Home

An ideal machine for cardio exercises

What is an elliptical machine? Indeed, that is not a question that many people ask these days, given the overwhelming presence of such an equipment in all gyms and even home gyms. Such machines are ideal for low impact yet effective cardio workouts at home or at the gym. This cardio workout machine provides a great workout for the upper as well as the lower body and hence, it is a favorite for all gym goers. Even though the treadmill is a staple equipment at all gyms, it is found that the elliptical machine is more useful and effective to provide a more rounded, cardiovascular exercise regime to a gym goer.

Are you wondering which are the best elliptical machines to look at? Indeed, in this day and age of numerous fitness and sports brands, that might be a tough decision to make. That is when you can take the help of the different consumer forums. There are many forums which offer consumer reviews and rankings based on different factors. These forums are useful for one to know how to gauge the performance of such machines as well as the factors that need to be considered.

Different segments and different priorities

Today there are two large segments of consumers who consider the purchase of such equipments. There are the professional gym owners and the home gym buyers. Thus, the two groups of consumers will have their different priorities on which they will base their decision for the purchase of elliptical machines. Today it is a challenge to choose the right elliptical machine as the comfort and design factors vary from one brand to another. Thus, well rounded and informative reviews need to be referred to in order to arrive at such a decision.

Brands to consider

There are different popular brands and they are known to make the best elliptical machines. Here are a few examples and how you can base your decision on them for a home purchase:

• · Yowza is one brand whose elliptical machines are popular for the quality of machines they provide along with the price tags that are affordable. Such machines will provide the latest features as well as comes with a comprehensive warranty and return policy.

 

• · Sole Fitness on the other hand, builds such machines that are designed to last. If you are looking for a quiet machine to work out at home which will be durable and smooth, you might want to consider this brand

 

• · Smooth Fitness is also known to offer durable machines at a fair price. It offers a machine that is sturdy and comfortable. It is adjustable as well and provides a great fit.

 

• · LifeCORE has a wide range of budgeted as well as higher range machine. In both segments the machines are built to last and will provide good value for money.

 

• · Profrom will offer you many features on budget friendly pricing

 

• · Schwinn on the other hand, uses the magnetic resistance technology for the stride motion and its elliptical machines are affordably priced.

How to Stay Sane During an Insanity Workout

The Insanity Workout. When exercise sounds this intimidating, you might wonder if you can survive Shaun T's 63 day challenge.

The good news is, it IS possible and countless people from all levels of fitness have managed to beat Insanity and stay sane. If you want to start this journey and last the distance, hold on to these 12 tips to keep you safe, strong and steady throughout the next 63 days.

1. Be honest with yourself.

Many people are so pumped up by the before & after photos posted online that they expect to look as buff as Shaun T by the end of it! Keep your goals high but within reach. Unrealistic expectations will only lead to disappointment which, in turn, derails your motivation. The amount of weight you lose and the extent of muscle definition you gain will depend on variables such as your starting weight, fitness level, genetic make up, the quality of your diet, the flexibility of your daily schedule and how much you can push yourself throughout each workout.

2. Get a medical check-up.

Coming from a sedentary lifestyle, I found Insanity manageable so long as I respected my own fitness limitations. It's always advisable, whatever fitness level you're at, to check that your heart and joints are equipped to deal with the physical demands that come from high impact interval training (HIIT).

3. Count your calories.

Too many calories will undo your hard work. Too little, and your body will hold onto your fat reserves for dear life! The Insanity pack includes a nutrition guide to help you plan calorie-controlled meals. If you can't afford to follow it exactly, make sure you calculate your calorific needs (the calorie calculation formula is printed in the guide) and plan how you will meet those needs within your own budget.

4. Take plenty of 'selfies'.

No matter how embarrassed or ashamed you might feel about your current shape, it's important to take photos of your body before you begin so that you can chart your progress. Take a full body picture of your front, side profile and back. There will come a time when you need a visual reminder of the physical changes that are going on in your body, especially when the scales tell you that nothing's happening. Plus you'll want that Insanity T-shirt when you finish, right? Comparing photographs from different time intervals can be a tremendous motivator. And you'll find that other people often see the changes in your shape even before you do.

5. Don't eat for at least one hour before your workout.

Insanity involves a lot of jumping and power and speed with minimal breaks in between. Don't fill up on food beforehand unless you plan to wear it! If you need to eat first, have a small light meal or better still, down a protein shake to fuel you for the workout.

6. Start slow and build from there.

Insanity workouts generally follow a pattern of warm-up, main circuits and then cool down, with at least three rounds of each drill. Take it easy on the first round and let your muscles warm up. Conserve your energy so that you can push a little harder in the second round and then go flat out in the third round. It's all about progression.

7. Go at YOUR best pace. No one else's.

It can be daunting to watch a team of super-fit people attack these workouts with such finesse and power. Remember, they're there to show you what you can achieve with the same hard work. Ignore how fast they're running. These people are in peak physical condition and you will see in the videos that even they struggle at times! Your only goal should be to push yourself to your own physical limits. This might mean doing more reps, taking less breaks during a particular drill or simply stretching a little further in yoga poses than you did yesterday. By respecting your own limits, you take care of yourself and increase your chances of making it through the next 63 days without injury.

8. Stop when you need to.

Despite Shaun T's constant urging that you should 'dig deeper', he also reminds you to stop when you need to. Digging deeper isn't about digging your own grave! Push when you know you have more to give. Stop when you run out of energy or feel pain. Don't allow yourself to be discouraged if you need to skip a day because of important life commitments. It's only a workout. Keep yourself healthy and protected. Remember, you're not in competition with anyone but yourself. Insanity isn't about being as fit as Shaun T. It's about being the best that you can be right now.

9. Take short swigs of water.

Insanity will make you sweat like never before! Keep yourself hydrated with short swigs of water during breaks. Don't be tempted to take large gulps - you'll feel sick or throw up during the workout. Save major rehydration for afterwards.

10. Write about it.

Keep a workout journal. Start a blog like I did. Share your agonies and triumphs. Do something that captures your thoughts, feelings, setbacks and achievements so that you have a visual reminder of how hard you're working and how much you're continuing to achieve. As you begin to repeat certain drills, you'll find yourself referring back to your first, second and third attempts at this very same workout and you will marvel at your progress!

11. Snub the Scales.

Scales are useful but they won't give you an accurate idea of your progress. Not only will you be shedding fat, you'll also be gaining muscle and your weight will typically go up and down. Don't let scales to discourage and mislead you - use a tape measure instead. This will give you a better idea of where and how the fat is being shed. Notice how your regular clothes fit and feel as you move deeper into the program and write about in your diary or blog. These are the details you need to pay attention to!

12. Get support.

Tell friends, family, co-workers or whoever else you trust that you are doing Insanity. Log onto the Team Beachbody website and join the forums. Direct people to your workout blog. Share your ever-changing profile photos. Supporters will keep you motivated by asking about your progress, keeping you accountable and heartily cheering you on.

How to Lose Weight and Get In Shape While Having Fun

You basically have two choices if you want to lose weight. You can change how you eat or increase your activity or exercise. The bottom line to the waistline is always going to be calories in versus calories burned. For most of us the idea of having to commit to an exercise program is difficult but it's the only option if you want to lose weight and get in shape. The fact is that we lose one-half of a percent of muscle per year after we pass the age of 30. That means our metabolism slows way down and it becomes even easier to gain weight. Most of us felt pretty good and looked pretty good all the way up until we didn't. So here is the best sleeping pill, diet pill, and anti-depressant that I know of and you don't need a prescription!

If you can think of exercise as a play date, then it can be something to look forward to rather than something to get done! Find something you enjoy doing, and do it. It could be tennis, swimming, hiking, jogging, walking the dog, weightlifting, Zumba aerobics, dancing, pole-dancing, kickboxing, boxing, cardio barre, Nia, yoga, biking, jump rope, hula hooping, climbing stairs or even just shooting baskets. Think about something you used to love doing and then do it again! If you can commit to anything physical for 20 minutes a day, you can make a big impact on your health and really boost your metabolism! There are so many fun ways to lose weight and get in shape while improving your heart health, reducing stress, increasing endorphins and building muscle.

Here are some statistics if you want to know how long it will take to lose a pound of fat when exercising. If you get on a bicycle for 20 minutes a day, at 70 revolutions per minute, it will take 35 days to lose a pound of fat for a total of 10 pounds per year. If you run on a treadmill for 20 minutes a day, at 4 mph, it will take 26 days for you to lose 1 pound of fat for a total of 14 pounds per year. If you run up and down stairs or use a stair master for 20 minutes daily, it will take 21 days to lose a pound of fat for a total of 17 pounds per year. Finally, if you do kickboxing or martial arts for 20 minutes a day, it will take 17 days to lose a pound of fat for a total of 21 pounds per year. Just by adding activity for 20 minutes a day, it can add up to several pounds of fat loss per year so you lose inches while you lose weight and get in shape.

The way I found a workout routine that I really enjoyed was by trying a whole bunch of different ones. I made a pact with myself that since there were about 10 different fitness centers in a 5-mile radius of my house that I would try something different every week. Most clubs offer at least one class for free or at a deep discount. So I started at one end of the busy boulevard by our home and made my way block by block. I finally discovered kickboxing, a sport I hadn't even thought of trying or knew anything about. It turned out to be a blast and I found a way to lose weight and get in shape while improving my endurance, strength, and muscle tone. I also felt better and had more energy. Working out doesn't have to be drudgery but something to look forward to!

What's the Best Whey Protein Powder for Women?

Whey protein is probably the most important post-workout supplement. This is how you re-fuel your muscles so that you can rebuild, stronger than before. The best part about whey protein, when compared to other protein powders, is that it is absorbed quickly. This means it can get to your muscles very quickly, just when it's needed. If you take it right after your workout, you can make much bigger gains in relation to your workout. This is why it's such a popular supplement for men and women.

In terms of what to look for, you'll want a whey protein powder with a 2:1 ration of carbs to protein. While it is called a "protein" powder, you still needs carbs since your body will be depleted after a workout. Make sure that whatever brand you buy has an appropriate ratio.

Men and women are different and they generally need different supplement products. You should always be cautious of the products that are marketed just towards men, because they are made with men in mind, so may not be as beneficial to women. However, men and women can use the same whey protein powder products. The biggest distinction is that they will need a different serving size. Women just don't need as much as men. So when you get some of these products with 40 grams of protein, it's just too much. Women need more like 15-20 grams of protein. This is the ideal amount.

You'll generally want to take your protein within 30-45 minutes of your workout. I usually have it at the gym, right after my workout. You don't want to wait until you get home. But you can get specific containers that allow you to bring the protein to the gym, and mix it right there. I definitely recommend getting one of these, since they're so convenient.

Protein shakes shouldn't be overused. One a day is usually enough. They should form part of your diet - they shouldn't take it over. It's a very specific type of protein so you want to make sure you get protein from other sources as well. It's also very quickly absorbed, so you want to get protein from other sources, that are more slow-absorbing.

Overall, the best protein powder for women will be one with a good carb-protein ratio, and has about 15-20 grams of protein. you can pick this up at any health food store. Good luck!