Women are often told not to focus on weight loss if they go to the gym. There is a preconceived notion that lifting weights can turn them into a bodybuilder. They will become too muscular and lose out on the "femininity" of their body. But is that the case? To break this myth, we spoke to a Fitness trainer, health coach and nutritionist Apar Jain.

Women Do Not Become Bodybuilders If They Weight Train

"Weight training offers numerous health benefits for women, from improved strength and muscle tone to better bone density and metabolism," says Jain. He also points out that women do not "bulk up" like male bodybuilders and one of the reasons for that is their hormones.

Men generally have higher levels of testosterone, a hormone that also promotes muscle growth, whereas the levels are much less in women. "So even with regular weight training, they are more likely to build lean, toned muscle, rather than large, bulky ones," he explains.

Myth of Bulking: Jain explains that many women worry that lifting weights will make them bulky, but in reality, it helps them achieve a toned, athletic look. It also helps them create a leaner, more defined body by reducing body fat and increasing lean muscle mass.

"So, is it bad for women to weight train? Absolutely not! Weight training is one of the best

things women can do for their bodies, supporting overall health, longevity, and confidence. The key is to train with a balanced routine that includes both strength and cardiovascular exercise, along with a nutritious diet that supports personal fitness goals," he explains.

Why Is There A Belief That Women "Bulk Up"?

Addressing this preconceived notion, Jain says that media portrayals of bodybuilding have often shown men and women with extreme muscular physiques. Many people thus associate any kind of weightlifting with this look. "They are unaware of the specialised training and dietary practices that bodybuilders follow. This visibility makes women worry that lifting weight will quickly lead to a similar physique."

Other factors that lead to this misleading notion, as Jain points out are:

Historical Fitness Stereotypes: For decades, fitness marketing for women emphasised “slimness” and “toning” without muscle growth. Women were encouraged to stick to cardio or light weights with high reps, reinforcing the idea that lifting heavier weights would somehow “masculinise” their bodies. These stereotypes have taken time to fade as fitness knowledge has evolved.

Biology Misunderstandings: Many people don’t fully understand how muscle growth works or the role hormones like testosterone play. Women naturally have lower levels of testosterone than men, so they’re not biologically predisposed to gain large amounts of muscle mass. But without a solid understanding of this, many assume that lifting heavy weights alone will lead to “bulking up.”

Misleading Fitness Advice: Some fitness advice still focuses on the idea of “toning” muscles by lifting very light weights. However, muscle definition actually comes from a balance of strength training, cardiovascular exercise, and diet, rather than avoiding heavy weights. This misconception has led many women to avoid weight training altogether or stick to very low weights, reinforcing the fear of bulking.

Social Pressure and Body Image: Cultural pressures around femininity have often emphasised a lean, slim look, leading some women to avoid weight training for fear of appearing too muscular or “unfeminine.” Even as body positivity and strength are increasingly celebrated, the old biases about how women “should” look still linger.

Lack of Education and Exposure: Many women may not have access to accurate information or the support of knowledgeable trainers who can explain the benefits of weight training without bulk. As more women gain exposure to strength training and see results for themselves, this myth is starting to break down.

Yoga might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 Diabetes”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.

The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.

Can Yoga Prevent Diabetes?

While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.

The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:

• Fasting blood sugar levels
• Insulin sensitivity
• Waist circumference and BMI
• Stress and cortisol levels
• Overall metabolic balance

The combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.

How Does Yoga Help?

Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.

Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.

5 Yoga Poses That May Support Diabetes Prevention

If you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:

Trikonasana (Triangle Pose):

This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.

Bhujangasana (Cobra Pose):

A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.

Paschimottanasana (Seated Forward Bend):

Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.

Dhanurasana (Bow Pose):

In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.

Ardha Matsyendrasana (Half Spinal Twist):

This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

We have all heard the elders saying it is harder to lose weight after 40 because your metabolism slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert Jaymie Moran took to Instagram to break down what actually happens as we age, and his take might surprise you.

Your Metabolism Does Not Suddenly Tank at 40

Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.

“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?

It is Not Your Metabolism; It is Your Life

“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”

Moran explains how our lifestyle in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”

And the main issue? Stress. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”

Hormonal Issues Add to the Chaos

“And let us not forget about perimenopause knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”

He points out that night sweats wreak havoc on your sleep, which in turn “absolutely screw with your hunger and fullness hormones”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.

Same Old Strategy, Different Body and Life

Moran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that weight loss and getting your health in check is still completely possible.

Smarter Strategy for a Smarter Body

According to Moran, you just have to adjust your strategy. His recommendations are clear:

• “Prioritise protein and fibre to maintain your muscle and control hunger.”
• “Get seven to eight hours of quality sleep. Your hormones will thank you.”
• “If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”
• “Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”
• “Walk more. You have got to be doing at least 8,000 steps a day.”

If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”

It is About More Than the Scale

Moran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”

If you were into Trump cards growing up, we get why wrestling holds a special place in your heart. It does not matter if you were actually wrestling with your friends, watching the pros throw down on screen, or signing up for every similar sport in school; wrestling was everywhere. And now, Hulk Hogan’s passing has come as a shock to many. The man who defined professional wrestling and became a full-blown pop culture icon in the 1980s reportedly died of cardiac arrest at the age of 71.

Confirming the news, the World Wrestling Federation (WWE) said they were deeply saddened to learn of the death of Hogan, real name Terry Bollea. From Donald Trump to Dwayne “The Rock” Johnson, tributes poured in on social media, honouring the WWE Hall of Famer. Hogan was a larger-than-life hero through the ’90s, and nothing brought more joy than those flashy WWE cards as a kid.

Beyond Hogan’s unbeatable charisma and how effortless he made the sport look, wrestling has always stood for strength, stamina, and power. It was never just about winning; it was about how massive and intimidating you looked doing it. And the bigger and more muscled up you were, the stronger you seemed. Or at least, that is what we grew up believing.

But you are not alone in thinking that. And real strength comes from real training. So wrestling may not be everyone’s cup of tea, but strength training is for everyone. Here are six exercises that channel the intensity of wrestling. Do them at home, at the gym, or wherever you feel most pumped.

1. Rope Slams

Rope slams build upper body strength, torch calories, and improve grip, something wrestlers swear by. Five minutes in, your arms will burn, your heart will race, and you will realise this is not just cardio.

2. Sandbag Carries

Wrestlers need raw power and real-world strength, not just pretty muscles. Carrying a sandbag across distances mimics holding and lifting a resisting opponent. It strengthens your back, core, arms, and legs, all while making you feel like a total tank.

3. Sled Pushes

Sled pushes mimic the kind of explosive force wrestlers use in takedowns. You are pushing weight while keeping low, just like you would drive into an opponent. Great for legs, lungs, and pure willpower. You will love how destroyed and strong you feel at the same time.

4. Grappling Drills

Whether it is rolling, clinching, or ground control, grappling builds real functional strength and serious stamina. These drills develop coordination, core power, and body awareness, basically your full-body IQ. Plus, they toughen your mind. Wrestlers do not just train to win; they train to outlast, and this is where it starts.

5. Bulgarian Split Squats

They challenge balance, coordination, and leg strength all at once. The deep stretch and burn translate to explosive takedowns and stronger stances. Hate them or love them, they deliver serious results, especially when your legs feel like jelly halfway through.

6. Battle Crawls (Low Crawls)

You are on the floor, elbows and knees digging in, dragging your body forward. This brutal crawl mimics wrestling scrambles and builds total-body resilience. It hits your core, shoulders, and quads like few other moves.