Many females are afraid of getting into body building for women because they are not sure they want to go all the way to having a seriously muscular body. However, there is no need to be concerned. You need never go further than you want to with body building for women.
A sculpted, well toned body is a very attractive look for a woman. In many cases, this is as far as women want to go. That is fine. If you later decide that you want to take it further and work up to entering contests and taking it seriously, you can.
Lean, Sexy Body
Female body building is a great way to lose unwanted fat and turn it into muscle. Be aware from the get go that muscle weighs heavier than fat, so you may not necessarily lose weight. Instead, you will redistribute your weight and end up with a strong, lean, sexy body.
The secret to success with body building for women is to make sure that the muscles are worked and built evenly. Do not do the same workout every day. You need to give your muscles time to recover and build between sessions.
What a Routine Looks Like
You only need to work any particular muscle group once or twice a week. This means developing a workout routine that works different muscle groups each day.
Make sure that you cover everything without ever exercising the same muscles two days in a row. This is probably even more important than how many reps you do or what weight you lift.
Let’s say you want to work out four days a week. That is enough for a female body building beginner. You will surely see results if you concentrate on really working one muscle group intensely at each session. A full week of recovery for each muscle group gives them a chance to build really strong.
Here is how your routine might look:
Day 1 – legs
Day 2 – back and abs
Day 3 – rest
Day 4 – chest and biceps
Day 5 – rest
Day 6 – shoulders and triceps
Day 7 – rest
In addition you can do some cardio exercise, but again, three to four sessions a week is enough. You might start with 20 minute sessions and work up to 30 minutes.
Do not be afraid of weights. You will not turn into Arnold Schwarzenegger by just picking up a dumbbell. Weight and resistance training is what really tones your body. It is not just for the arms either. Many back and chest exercises involve weights.
Getting Fitter and Stronger
Keeping motivated can be a challenge, especially if you have a lot of demands on your time. You will find, of course, that when you are fitter and stronger you can actually pack more into a day.
You will have more energy and more of a positive outlook. Remind yourself of that any time that you are beginning to think that you do not have the time to go to the gym.
Drink plenty of water during your workout and the rest of the day too. And of course, take care of your nutrition. That is essential for women.
Best Fat Burning Exercise: How Weight Loss and Strength Training Are Related
We can’t run away from the facts. What’s the best fat burning exercise? How is losing weight and strength training related you ask? They are directly related because the latter maintains lean body mass while it aids in long-term fat loss, which is what you want!
It’s important to remember that you want to be losing the bad kind of weight, not muscle mass, and that’s why the “best fat burning exercise” means incorporating strength training into your plan to get rid of your body fat, revealing a toned and sexy body in the aftermath.
Actually you can start to experience the incredible results of strength training in as little as 2 weeks, as long as you’re not overlooking healthy eating habits – which would be counterproductive!
What Happens When You Yo-Yo Diet And Don’t Exercise
When it comes to losing weight, many people think that they would prefer to just diet and not have to commit to some form of exercise, even if it’s the best fat burning exercise program on the planet that will get quicker fat loss results!
With yo-yo dieting, what usually happens is that people will enthusiastically embrace one diet which can work for a while. But then, ‘lo and behold’, as soon as they’ve stopped the diet, they gain back most of their weight (oftentimes even more than before they started out on the diet).
So, they dig themselves into another diet. And guess what happens? The same thing results. Most people who practice exclusive dieting (with no accompanying fitness program) will regain their lost weight, whereas strength trainers rarely do.
The concept of dieting is to eat fewer calories. Eating fewer calories causes your metabolism to drop. When your metabolism drops, you have a harder time losing weight. Also, when you drastically reduce your calorie intake or don’t get enough of everything your body needs, you lose energy and you lose muscle which makes your body appear fatter.
So now maybe you understand a lot better why it’s so important to do the best fat burning exercise – which is strength training – to prevent your metabolism from dropping.
If anything, strength training “boosts” your metabolism for “up to 24 hours” after you’ve stopped your exercise session, so you’re still burning calories, while you’re body’s in a resting state!
Health Benefits of Strength Training
Instead, a good weight loss and strength training program makes you healthier. Not only will it reduce your risk of injury, but it also reduces the risk of heart disease, strokes, cancer, arthritis and osteoporosis.
If you practice this well recognized “best fat burning exercise”, you stand to benefit by “burning more calories 24 hours a day”, not just during your workouts.
It’s true! You can even check it out with your local gym owner, whose probably a fitness expert.
To sum it up, maintaining muscle takes more calories than maintaining fat so if you’re consistent in your strength training, you WILL be burning more calories all the time.
Aim For Slow And Steady Healthy Weight Loss
The surest and healthiest way to lose weight permanently is slowly and consistently. A good benchmark you can lean towards, is to lose no more than two pounds per week.
You can stick to this by reducing how many much fat and sugar you consume and making sure that you get enough whole grain, vegetables and fruits.
And of course, you will combine your good eating habits with a solid strength training program because it is proven to be the best fat burning exercise, and you want lasting results, which will show off a toned and healthy body!
Graduated Strength Training
If you’re out of shape, start by taking things slowly, just 10 to 15 minutes per workout for two or three times per week. Eventually, you’re muscles WILL adjust and you’ll want to build up your sessions up to 60 or 90 minutes, three days a week.
On your off-strength training days, do try to get some cardio activity in like moderate walking, swimming, tennis, or whatever gets your heart rate up.
Again, if you are just starting out, add this in gradually. You can wait until you’ve gotten consistent enough with your strength training and then take a 10 minute brisk walk a couple of times a week.
This can be built up as well so that you are exercising between five and seven days a week for anywhere from a half hour to an hour each time.
Remember, the key with weight loss and strength training is consistency.