Ready to start a workout routine? Want to build your best body? If you, you’ve made the right decision! Exercise makes women stronger, leaner, and more confident. Ladies who weight train look and feel sexy, have lower body fat, and enjoy better overall health. They are also less likely to develop osteoporosis, heart disease, diabetes, and other chronic illnesses.
What’s Women’s Fitness All About?
Women’s fitness is gaining popularity worldwide. More and more ladies are realizing that lifting weights improves body composition, flexibility, and range of motion. A workout program that includes strength training, high intensity cardio, and full body circuits will keep you lean year round. To fully reap its benefits, eat for your goals and hit the gym regularly. Not even the best exercise plan can compensate for poor nutrition.
The benefits of women’s fitness go beyond a strong, lean body. Regular exercise can improve all aspects of your health, relieve stress, and boost your mood. It also strengthens your bones and joints, balances your hormones, and keeps your metabolism up. Soon after getting starting, you’ll feel empowered and self-secure. On top of that, you will shed stubborn fat and burn more calories throughout the day. The key is to plan your workouts, eat clean, and train smart.
Statistics show that less than 20 percent of women lift weights. Some are afraid that strength training will make them bulky and muscular. Others still believe that cardio is the ultimate weight loss solution. In general, women feel intimidated by heavy weights or lack the knowledge needed to train properly. Contrary to what you may have heard, weight lifting is nothing but good for women. Its benefits include:
• Faster metabolism
• Stronger bones
• Lower risk of osteoporosis and arthritis
• Improved body composition
• Increased strength and stamina
• Reduced risk of injury
• Better posture
• Back pain relief
• Increased self-confidence
• Improved mood
• Better sleep
• Greater energy
Strength training builds lean muscle, which helps your body burn fat more efficiently. This means you can eat more calories and still lose weight. The more muscle you have, the higher your energy expenditure. Don’t worry – this doesn’t mean you’ll look a female bodybuilder. The average woman has up to 14 percent less testosterone than men do, so she can not build “too much muscle.” The female athletes featured in bodybuilding magazines take anabolic hormones and lift hundreds of pounds to look big and muscular. You lack the hormones needed to get that big.
In addition to weight training, your fitness plan should include bodyweight moves, HIIT, intervals, and full body circuits. These training methods combined will rev up your metabolism and help you build a better body. A few months from now on, your body shape and composition will improve significantly. On top of that, you’ll be happier and have more energy.
The first step is to set your goals. What do you expect from your workout plan? Do you want to shed fat, build muscle, or get in a better shape? Be aware that you can not lose fat and build muscle simultaneously. If you’re just getting started, you might lose a few pounds and improve muscle tone, but don’t expect massive gains. Be patient and take small steps towards your goals.
Stick to full body circuits in the first two or three weeks. This helps build up your fitness, strength, and endurance. Later on, you can focus on specific muscle groups. Ideally, you should train every muscle group once a week. For example, work your chest on Mondays, legs on Tuesdays, arms on Wednesday, shoulders on Fridays, and your back on Saturdays.
Depending on your schedule, set a day for core training, or work your abs along with other muscle group. You may also train your biceps and triceps on the same days when you work the chest, back, or shoulders. Complete two exercises for smaller muscles, and three or four exercises for large muscle groups. Aim for three to four sets of eight to 12 reps each. Stick to the 12-15 rep range when training your legs.
Focus on big lifts, such as the deadlift, squat, military press, and push-up. These exercises accelerate metabolism and improve your muscle-to-fat ratio. They also create an anabolic environment that supports lean muscle growth and fat loss. For example, your chest training plan can include three sets of incline bench presses, four sets of cable flyes, and three sets of push-ups
End your workouts with a quick HIIT session. This training method increases metabolism, so you’ll keep burning calories for up to 48 hours after leaving the gym. Most sessions only last 10-20 minutes, which helps maximize your gym time. If you do HIIT, you can skip steady state cardio. However, in case you can’t give up cardio, limit your sessions to 30-40 minutes to prevent muscle loss.