Workout for Women

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There is a lot of confusion regarding women fitness. Most ‘experts’ on women fitness say that women should do nothing but cardio. They should not lift heavy weights. It is just not meant for them. It is a ‘guy exercise’. It is all a bunch of lies.

Most women are afraid to lift heavy weights because they are scared they will end up looking like Arnold Schwarzenegger. That is biologically impossible. Women do not produce too much testosterone – the key hormone required for phenomenal muscle growth. Therefore, they cannot bulk up like men do. If they do the same training that men do, they will only look toned, curvy and mind you – still feminine.

The question may arise, how do those female body builders look all masculine? This is because they take anabolic androgenic steroids, which provides synthetic testosterone for muscle building. However, that does more harm than good. It disrupts the hormonal cycle, leads to the growth of facial and body hair, and a lot of other problems. Some of the more serious health hazards of steroids are liver and kidney damage and even death.

You can do the same exercises that men do. Design your workout schedule according to your goal. For instance, if you want to workout just for the sake of losing weight, then circuit training is best for you. This is quite simple compared to other forms of training, and it provides great benefits. Just find the motivation to workout daily, keep your diet up to the proper level, and you will be fine. Exercising has various benefits. It keeps your body and your mind healthy. It also regulates your hormonal cycle, preventing female specific problems. Also, It improves your chances again diabetes, arthritis, and heart problems. You will also slow down the natural degradation and memory loss that comes with age.

Women generally want a slender body with a lean waist. Circuit training is a good aerobic workout for losing fat and toning up. What is circuit training you may ask? In circuit training, you move from one exercise to another with almost no rest between them. There are fewer chances of injury and over training in circuit training.

If your goal is to build muscles and get strong, then strength training and weight lifting are best for you. If you have no idea where to start, then get a gym instructor. You can also browse the internet for various beginner level exercises.

Here are a few exercises that provide great results anytime, anyplace. If you are a beginner, do 2 sets of 10-12 repetitions.

  1. Lunges: lunges are hands down the most effective Adonis Golden Ratio lower body exercise. It works almost every muscle group in the lower body. Also, it burns a lot of calories. Remember to keep your back straight and shoulders extended during the exercise. Also, keep your head leveled. There are several forms of lunges.

Front lunge: Stand straight with you feet apart and dumbbells in both your hands. Take a step forward and kneel down just to the point where your knee is about the touch the ground. Maintain an erect posture for the upper body. Now, get back to the starting position by pushing yourself up with your front leg. Do the same thing with the other leg.

Reverse Lunge: Stand straight with your feet apart and dumbbells in both your hands. Take a step backwards, and kneel down just to the point where your knee is about to touch the ground and your thigh is parallel to the floor. Now return to starting position by pushing off your rear foot. Repeat the exercise by reversing the legs.

  1. Squats: Squats are a mandatory exercise for any workout regime. There are a few variations of squats.

Stand with your feet apart. Keep your toes pointed out. Hold a dumbbell in your hand and keep your back straight. Keep your back as straight as possible and lower your body. Lower it as much as you can. Remember to maintain your form the whole time. Now return to original position by slowly raising yourself up.

  1. Pull over Press: lie down on a bench holding light weight dumbbells. Keep your arms close together and do not lift your feet. Pull the dumbbell to your chest, then slowly return it back to over your head.
  2. Curl Press: Stand straight with your dumbbells in your arms. Keep your arms at the side. Slowly bend your elbows and curl your arms to bring the dumbbell close to your chest.
  3. Compound Flyes: Lie down with your back on the bench with dumbbells in your hands. Slowly bring your arms close together till the dumbbells touch. Then bring your arms apart and stretch then till they go under the bench. Now return to normal position.
  4. Knee Lifts: Lie down with your back on the floor. Keep your hands at your sides. Bend your knees and slowly bring them to your chest. Now return to normal position.
  5. Butt Raises: Lie down with your back on the floor and your fingers interlocked behind your head. Cross your legs and raise them off the floor till they are perpendicular to the ground. Now lift your shoulders off the ground. Try to lift your butt too. Slowly bring your shoulders back and bring your legs down.
  6. Decline Crunches: You need a decline bench for this exercise. Lie down on the decline bench. Interlock your fingers and put them behind your head. Bend your knees and lift yourself off till you are sitting straight. Hold this position for a few seconds. Now return to normal position. Inhale as you are going down and exhale as you are going up.
  7. One leg Calf Raise: You need a machine for this exercise. Hold the bars with your hands. Now slightly lift one leg and tuck the other leg behind it. Slowly lift the weight up. Now return to normal position.

You should also take care of your diet if you want to stay fit. It is not advisable for women to stay on a low carbohydrate diet for very long. It leads to fluctuations in mood, can lower the insulin level and can cause several other problems. Remember to choose your training program wisely.

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