Benefits of Weights Exercises for Women

Don't make the mistake of believing that you will wind up with huge muscles and turn into a guy if you pick up a weight! It just doesn't happen like that.

But the misconception persists in the imagination of so many that weights exercises for women (sometimes referred to as women's muscle building) could in some manner contribute to increased manliness, when in truth and in actual practice, it can actually enhance a woman's physical features.

However, a significant percentage of adult females are really obese, so surely they have already lost their femininity anyhow. I think that we can all acknowledge that extra fat is not what women want more of if they are attempting to look sexier and more attractive to the opposite sex. And at the end of the day - what is worse, looking like a guy or looking like the 'woman' in the picture below?

Also though, most people will agree that overly muscular women have lost their femininity to a great degree, but a good strength training program won't create that sort of look in a woman unless she takes drugs to maximize the androgenic hormone or testosterone, the male bodily hormone.

It is true that some women can gain weight when on a weights exercises for women workout plan, because muscle mass weighs more than body fat, but the probabilities of them actuallyshedding weight are higher.

When a woman begins developing her muscles two things start to occur. The muscles burn off much more energy in the form of calorie consumption, and losing weight takes place as a result as the body uses up body fat to nourish the growing muscles.

Your energy demands are linked to your metabolism, which determines the amount of calories you require to maintain the different bodily systems. Losing the weight and keeping it off is achieved by changing the metabolic rate so that it uses up more body fat.

Consequently, the greater your metabolic rate, the more calories you burn, even when your body is relaxing or asleep. Shedding fat and losing weight while resting is not a misconception. The truth is, that is when you are going to get rid of the most weight if your metabolic rate is raised sufficiently.

This is all based, of course, on the kind of diet you eat and how active you are. Food regimen is critical and cannot be overlooked. It is much more problematic to lose unwanted weight whilst on a diet of takeaway food and sugary drinks and sweets.

Precisely how active and how fit you are, is one more deciding factor when it comes to your metabolism and how fast you can lose excess weight.

Any good exercise program will involve both aerobic and anaerobic conditioning. Resistance training with weights is primarily anaerobic. The ever popular aerobic exercising, especially among women, does burn up fat. However, metabolic rate and calorie burning decrease quickly as soon as theis type of workout is over.

But if you really want to continue losing weight long after your exercise routine has finished, for up to two days actually, then you should have a look at High Intensity Interval Training, HIIT.

To discover much more about HIIT, how to do it and how it works and start losing weight yourself, even in your sleep, check-out http:www.MusclesforWomen.com and kick start your fat loss today.

Another point of interest - you may already be exercising like mad and wonder why you are not losing any weight - there are some mistakes that women make all the time and they just don't realise why they are not losing any weight at all even when they are on a weights exercises for women workout plan.

The sooner the better!

How to Get a Flatter Stomach Secrets

How to Lose Belly Fat

If you find that you are really struggling to get rid of the excess stomach fat that you find sitting on your belly, and you have tried many abdominal exercises to no avail, and you really want to learn how to get a flat stomach, then it is a good idea to separate the truth from all the myths you hear about how to loose stomach fat, and what foods you should and shouldn’t eat and the major benefits that cardiovascular exercise can be to you.

Many of us imagine that we have to do lots of stomach crunches and serious abdominal exercises in order to get the flat stomach of our dreams. Well yes, it has to be said that stomach exercises are good for toning your abdominal muscles, but these exercises alone are simply not enough.

In order to get a flat and toned stomach, you will need to lose the fat that is covering your abdominal muscles and the best way to lose this excess belly fat is with a combination of burning up the existing body fat with cardio exercises and also changing your eating habits, in order that your body stores less fat in the first place.
If you want to get a flat stomach, then exactly what you eat and the way you eat is of the utmost importance – it doesn’t just involve what you do and don’t eat. More importantly is how often you eat and precisely when you eat too, as this determines whether or not your body will store the calories as fat or whether your body will burn them even when you are resting.

Combining strength training or muscle building (don’t freak out here if you’re a woman and leave – please read on as I really don’t mean building huge manly muscles) with cardio exercises is actually equally as important as when and how often you eat in order to get a flat stomach.

Continually performing stomach exercises and lots of abdominal work will not necessarily get you the flat stomach of your dreams, in fact they are less likely to.

Keep building muscle as you train – on any area of your body will do – and you will keep burning fat long after you’ve left the gym – in fact for up to 48 hours following your workout. Growing muscles require a constant supply of energy which they take from the body in the form of calories and so they continue to burn up your excess body fat.

Cardio work does the same, so long as you do it in a way that you are really pushing your body to the limit. I don’t mean just gently pushing the pedals round and round on the static bike in the gym – I mean really working those legs. Interval training is excellent as a fast fat burning workout.

As the excess fat covering your stomach reduces, the abdominal muscles will reveal themselves beneath.
Your diet will need to include lots of protein and good carbohydrates, and it is even better if you can eat small regular meals – up to 5 or 6 – throughout the day for optimum fat loss believe it or not.

• Spot toning myth,
• Eat everything you want and then exercise it off myth,
• The right way to exercise and tone your abs,
• If you’re not losing weight, why exercise – is there any point?
• Gaining weight is inevitable as you get older,
• Strength training or muscle building will make women excessively muscular.

Many people believe all of these myths but that is all they are - they most definitely are all myths. Discover more about these diet and exercise myths to get a flatter stomach.

Best Arm Exercises for Women

The best arm exercises for women have to include lots of exercises for the biceps.

Women who have been doing bicep exercises for a couple of weeks, will definitely notice an improvement in the shape and tone of their upper arms.

Because the developing muscle requires extra calories for growth, it will be burning fat from other areas of the body in the meantime.

Which can only be seen as a huge bonus in my eyes.

Build your arm muscles to add fabulous tone and definition, and lose body fat.

Wow! That's great news!

But never fear, you won't get bulging masculine biceps I promise. Not unless you pump your body full of steroids and protein supplements in addition to your strength training program including arm exercises.

Women are just not built the same way as men and we just don't have enough of the appropriate hormones to build huge muscles.
Dumbbell Bicep Concentration Curls
This is one of the best exercises to target the upper arms for women. Bicep exercises are a crucial part of your arm toning workout and really have to be included in any arm routine.


This bicep exercise can be performed sat on a bench or a stability ball to add intensity to the core.

• Start with a dumbbell in your hand and your palm facing forwards.
• Rest your elbow against the inner part of your thigh or knee, although you should avoid excessively pushing your leg against your elbow in order to help lift the dumbbell.
• Keep your chest up and your abs tight.
• As you bend your elbow and the lift the dumbbell up, exhale. Ensure smooth movement throughout.
• And as you slowly return the dumbbell to its original position, inhale, but be careful not to fully extend your arm as it lowers as this takes all the stress of the biceps.
• I like to do 3 sets of between 12-15 reps on each arm with this one.

Bicep Hammer Curls - One of the Best Arm Exercises for Women

This exercise can be performed one arm at a time or both together if you prefer.

• Take a dumbbell in each hand, with your palms facing each other.
• Hold your abs tight and try to pull your belly button in towards your spine
• Exhale as you raise the dumbbells up, ensuring your palms remain facing each other throughout the movement. Try not to raise the dumbbell too high as this will force your elbow to rise, which then passed the load to the front of your shoulder instead of your biceps and forearms.
• As your arms return to the start position, inhale.
• Attempt 3 sets of between 10-12 repetitions of this exercise.

Visit: www.musclesforwomen.com for more information on arm exercises, nutrition and weight loss.

Secrets for Fat Reduction

Unless you are taking steroid drugs you won't develop the female bodybuilder appearance so don't panic believing that performing exercises with weights is likely to grow you a beard and change you into a guy.

Yet it is still a fact that so many see a strength training program for women as a women's muscle building program and a way of actually losing their femininity.

Indeed, if anything, it is too much adipose tissue or flab on a woman that masks her true curves and femininity, and muscle development can be the remedy to re-shaping the physique and burning off that excess weight.

I think we can all agree that extra fat is not what women would like more of when they are attempting to look sexier and more attractive.

I would go so far as to say though, that massive muscles, as seen on professional female bodybuilders definitely don't look lady-like. But that look is only gained because of steroid taking.

A good strength training program for women routine really isn't going to give you that look at all, so don't worry about that.

Gaining weight on a woman's muscle building plan can take place, but the small amount of muscle acquired, is generally dwarfed by the fat reduction that arises. This is mainly because bigger and more powerful muscles require more energy in the form of calories and ultimately muscle building on a strength training program for women can help to control fat reduction and helps the body to burn unwanted fat.

The body's ability to lose fat and keep that weight off is governed by its metabolic rate, or metabolism, which is actually like a calorie or fat reducing machine inside the body.

You can get slimmer in your sleep, or seated at a computer so long as you have a metabolism elevated sufficiently to trigger fat loss. Yes exactly right, you can instigate fat loss and your body can burn up undesirable excess fat even when you do nothing!

This is all based, naturally, on the sort of diet you eat and how active you are. Correct eating habits are critical to weight loss success it goes without saying. Calories are needed to burn calories, but your body will have a tougher job to burn off calories from unhealthy and really fattening foods.

Also, the fitter you become, the more rapidly you are able to shed the pounds and lose that unwanted weight. Fitter women have quicker metabolisms.

Cardiovascular, and resistance training exercises such as a strength training program for women, are absolutely crucial features of any successful exercise program. Exercising with weights is primarily anaerobic exercise.

The ever popular aerobic body conditioning, popular mainly among women it has to be said, does burn fat. However, both the metabolic rate and calorie burning decrease quickly as soon as the workout is over.

On the other hand, if you are following a HIIT or high intensity interval training program, then you can get rid of fat while you work out and also for up to 48 hours following, even whilst resting.

To discover much more about HIIT and start losing excess weight, even in your sleep, check out www.MusclesforWomen.com and super-charge your weight loss now with a good strength training program for women.

For information on other forms of intense cardiovascular workouts, try trampoline or rebounder exercises.

How to Lose Arm Flab: Arm Toning Exercises for Women

Many women (and some men too) want to know how to lose arm flab. It's not an easy process and it certainly won't happen overnight, but if you put your mind to it and are really determined, you can do it.

Let me tell you a little about how the arm flab settles on the back of the arms first, and then i shall tell you how to lose the arm flab itself. When a body is generally overweight, body fat settles anywhere and everywhere. When the arms are not used for anything particularly strenuous and the muscles are not toned, then the fatty deposits accumulate - and make the upper arms look really unattractive.

In order to lose the arm flab, you will have to do several things.

Arm toning exercises on their own are simply not enough. Arm strengthening exercises will help, but some really intensive cardiovascular exercise - otherwise known as high intensity interval training (HIIT) - when performed correctly, will continue to burn calories and thus burn fat from the body for many hours, even after the workout has finished.

The same applies to the arm strengthening exercises when performed with weights. These exercises aim to increase the size of the muscle and growing muscles require more energy in the form of calories then muscles which are not put under any form of stress at all.

Growth of the muscle happens as a result of exercise involving some form of resistance or weights. The muscles fibres are broken down as a result of the exercise and their repair encourages growth and increase in size. Bigger and stronger muscles become leaner and require more and more calories even when resting - result - they continue to burn calories just to maintain their size.

Finally, you will need to be eating a healthy and well-balanced diet, including lots of lean protein, complex carbohydrates and healthy fats such as olive oil, to help with the repair of the muscles to encourage their growth.

Visit: http:www.musclesforwomen.com to discover more information about nutrition, specific exercises and fat burning methods to know how to lose arm flab.

How to Burn Arm Fat Fast

Are you looking for a way to burn arm fat fast and program your body to lose weight effortlessly? I am sure the answer must be a resounding yes!

In order to program your body to lose weight, even when it is resting, you need to raise your metabolism. Your individual metabolic rate controls the speed at which you use energy in the form of calories, and thus the speed at which your body burns fat.

So, the higher your metabolic rate, the quicker your body will burn calories and fat, and unfortunately the lower your metabolic rate, the fatter you will become.

But don't despair, there are several ways to boost and increase your metabolic rate so that you can discover how to burn arm fat easily, quickly and effortlessly.

Let's start with exercise - strength training is important to build the size of your muscles and to build lean muscles. Using weights will put the muscles under extreme stress and the muscle fibres break down as a result of this. In order for them to repair and thus grow, they require lots more energy in the form of lots more calories. They require lots more calories even when resting too, so they will continue to burn fat even when you are asleep. So that's a great start isn't it?

Whilst on the subject of exercise, another way of burning fat long after you've finished your workout is to perform some high intensity interval training sessions. This is a sure fire way of increasing your metabolism.

And finally, your nutrition. You will need to be eating a healthy and well-balanced diet, including lots of lean protein, complex carbs such as wholegrains and vegetables and some healthy fats too such as olive oil.

All of these foods are required to help build and repair your muscles after training, and this will encourage your metabolism to increase, which will burn more calories and thus burn more fat.

Hey, what a result, your metabolic rate shoots up really fast, and you will burn arm fat fast. You will undoubtedly burn fat from other areas of your body too so it can only be a win win situation!