Strength Training for Women

Lots of women are worried and at times actually frightened, that if they were to start any type of weight training or strength training plan, they would develop an excess of muscle tissue and they would start looking too manly.

But the misconception remains in the imagination of so many that women's muscle building could in some way contribute to increased manliness, when in reality in practice, it could actually enhance a woman's physical features.

But without doubt it is obesity that is the true enemy of femininity - not massive muscles which are seldom seen on women. I think that we can all acknowledge that excess fat is not what women want more of if they are attempting to look sexier and more attractive.

The majority of people will agree that overly muscular women have lost their femininity to a large degree, however a good weight training plan won't produce that kind of look in a woman unless she takes drugs to elevate androgenic hormone or testosterone, the male bodily hormone.

Gaining weight on a woman's muscle building program can happen, but the modest amount of muscle gained is usually dwarfed by the fat loss that occurs. This is simply because bigger and more powerful muscles demand more energy in the form of calories - ultimately muscle building helps to take care of fat reduction and assists the body to burn excess fat.

Your energy requirements are tied in to your metabolic processes, which determines the number of calories you require to maintain the various bodily systems. Shedding the pounds and keeping them off is achieved by changing the metabolism so that it uses up more body fat. For that reason, the higher your metabolic rate, the more calories you use up, even when your body is resting or asleep.

Losing fat and losing weight while at rest is not a fantasy. Believe it or not, that is when you are going to lose the most weight - if you have your metabolism raised.

Obviously, correct eating and general levels of physical exercise are key to a weight loss way of life. The more healthy your diet, the better. You actually need an intake of energy to burn fat - but from the right foods. Unhealthy food just won't help in attaining your physical fitness and health objectives.

Also, the fitter you become, the faster you are able to shed the pounds and lose that unwanted fat. Fitter women have faster metabolisms.

Cardiovascular and resistance training exercises are key features of any effective exercise program. Working out with weights is mostly anaerobic exercise.

For all its popularity, aerobic exercise has it restrictions. During an exercise class, fat loss does occur, but once the session is over, the rate at which calories are used, and metabolic rate, drop rapidly.

To get over this, High Intensity Interval Training can be utilized as an alternative, which can trigger a raised metabolic rate for up to 2 days after training has finished.

If you want to discover the swift and uncomplicated method of inducing significant fat loss, even while asleep, visit www.MusclesforWomen.com right now to obtain more info on women's muscle building and HIIT.

Weights Exercises for Women

You should not make the mistake of thinking that you will wind up with very big muscles and turn into a guy if you pick up a weight! It just doesn't happen like that. Effective weights exercises for women don't have to build huge muscles.

Nonetheless the misconception remains in the minds of so many that women's muscle building might for some reason lead to increased manliness, when in fact and in practice, it could actually augment a woman's looks.

If anything, it is too much adipose tissue or body fat on a woman that masks her real curves and womanly characteristics, and muscle development can be the remedy to re-shaping the physique and burning off that ugly fat.

Flab isn't attractive and it surely doesn't help make a woman look attractive and sexy.

Virtually all people will agree that overly muscle bound women have lost their femininity to a large degree, however some well planned weights exercises for women won't create that type of look in a woman unless she takes drugs to maximize testosterone, the male hormone.

Sure - your muscles are going to grow to some degree, but it is shape and toning that are much more visible, and the odds are you will get rid of a lot more bodyweight in the form of unwanted fat than muscle acquired.

Because the weights exercises for women trigger the muscles to develop, they end up using up more calories than before, even when at rest. This is why fat loss takes place the moment you commence muscle building.

Your energy needs are tied in to your rate of metabolism, which determines the number of calories you need to maintain the numerous bodily systems. Shedding the lbs and keeping them off is achieved by altering the metabolic rate so that it burns up more body fat.

You can shed weight in your sleep, or sat at a desk as long as you have a metabolic rate high enough to set off fat loss. Yes precisely right! You can instigate weight loss and your body can get rid of undesirable excess fat even when you do nothing!

One word of caution however - you obviously can't just depend on womens muscle building exercises. For women to build muscle, they must not forget all about food intake, because the two work hand in hand. A healthy diet is vital and cannot be forgotten. Calories are needed to burn calories, but your body will have a more challenging job to burn calories from unhealthy and fattening foods.

A vital factor in dropping pounds and cranking up the metabolism is overall health and fitness levels. The fitter you become the more calories you can use in exercising and the more calories from fat your body utilizes at rest.

Anaerobic conditioning along with aerobic work are vital elements of successful exercise plans. The anaerobic conditioning entails weights exercises or strength training.

Aerobic exercise will burn calories, but when the exercise routine is done, your metabolic rate will slow down, simply because the body will only burn extra calories as you are exercising.

To overcome this, High Intensity Interval Training can be utilized as a substitute, which can trigger a raised metabolic rate for up to 2 days after training has finished.

If you want to find out the rapid and very simple way of activating massive weight-loss, even while sleeping, visit www.MusclesforWomen.com now to get more information about womens muscle building and HIIT.

Compound exercises

For the majority of trainees multi-joint (or compound) exercises such as the One Legged Split Squat ought to form the base of your strength and physique enhancement program if you'd like to

• enhance functionality in athletics
• develop strength
• elevate peak oxygen uptake
• make your program of resistance training more efficient for the energy invested
  
  
  

  

  Image via Wikipedia

The One Legged Split Squat, like most compound exercises, allows you to lift a lot of weight in comparison with isolation exercises. So check:

• You keep proper form
• Maintain a mental focus on your glutes and hamstrings through the movement
• Stop the gym routine should you become too exhausted to preserve good form

For movements like the Bulgarian Split Squat, the quest to become a lot more powerful needs to come together with correct form. Otherwise, you can end up hurting your legs instead of what you want, which is to improve body composition plus make your body stronger and more powerful.

It is is very important to employ these type of movements in your bodybuilder type program as they produce an anabolic influence on the whole body, not only the leg muscles.

More on compound exercises ...

 

Fastest Way to Get A Six Pack

There is no real secret involved here.

Acquiring a six pack (i.e. toned abdominal muscles) hinges on two primary factors: training the abdominal muscles themselves and generating an energy deficit to burn off excess fatty tissue. Keep in mind that to reduce the appearance of cellulite from the stomach, you must increase metabolic rate by using several muscle groups. It is only by training a mix of muscles that you're going to acquire a toned and flat stomach.

You can easily lose weight fast, but it is not the best idea in the long term, as your metabolic rate reduces way too much. This is notably possible with very low carb weight loss plans, where around 95% of the first 2 weeks actual weight shed is from water. When you continue with these workouts described here and commit to them long term, you won't simply get yourself a flat tummy and toned mid-section, but you will also enjoy long lasting well being and an all round loss of excess fat. In addition, when your conditioning levels improve, your system will increase its capability to burn up calories on a daily basis. You'll find out how to start using lots of innovative exercises that you can easily fit into your daily training sessions.

If you honestly want to increase muscle activation, aim to take approximately 2-3 seconds on the positive or concentric element of the Bulgarian One Leg Squat, then on the negative (eccentric) component of the activity (which happens to be the spot where the muscle progress actually kicks in) take around 6-10 seconds. The Bulgarian One Leg Split Squat, like every other free (or body) weight exercise, is only able to stress the butt muscles, thigh muscles and hamstrings when you force them to carry out almost all the work throughout every repetition and set. Unless you concentrate in this manner, you won't be training in a way that encourages sarcoplasmic hypertrophy.

In order to get muscle tissue well prepared for the heavy work further on in your power training workout, make certain you do a handful of sets using about 40% of your 1RM with a slower pace earlier on in your resistance training workout. Make slow rep speed training a regular feature of your muscle and fitness program. The slower concentric/eccentric muscular actions should engage a good deal more muscle fibre and stop bad technique limiting the overall performance of your thigh muscles and hamstrings training.

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.