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Despite the overwhelming benefits of weight lifting for women, why are
so many women scared to lift weights?
Because they're fearful of turning into raging hulks or gaining the
muscle of an Arnold Schwarzenegger.
But this simply does not happen and should not prevent women from
using resistance training in their fat loss plans.
Men and women need to train and work out similarly if they want to see
Most people want to:
1. Gain lean muscle or get toned up
2. Lose body fat
3. Increase strength/endurance/energy
Or all of the above.
And the thing is, whether you're a man or women, those things are
achieved the same way, using the same process of weight training,
cardio, and nutrition.
They have to be, it's cause and effect.
Much like a man and woman will get a sunburn the same way (light or
sun) a man and woman need to train the same way to get leaner and
Human beings lose fat and gain lean muscle in the same manner.
Physiologically, they have to.
Now, some of the RESULTS will be different for men and women, but the
approach should be the same.
The reason the results may differ is that weight lifting for women cannot
build as much muscle as men can.
Women do not have enough testosterone in their bodies to pack on a lot
So they tend to lose fat and tone up, where as men will gain more bulky
But again, the approach for men and women must be the same if any
results are to be achieved.
In fact, weight lifting for women is one of the best ways to prevent
against bone diseases.
Weight-lifting exercises monitored by University of Arizona researchers
showed that women can maintain and build their bone mass and muscle
strength in the hip and spine areas, where most fractures occur from the
brittle bone disease of osteoporosis.
The study also showed these exercises help build and preserve the
muscle mass lost during aging.
The more stimulation the bones receive, the denser they will be.
It's important to gradually increase the weight in these workouts. When
you have reached the maximum amount you can lift, vary the routines so
you're putting different forces on muscles and bones.
Without a doubt, weight lifting for women should be top priority when it
comes to losing weight, toning up, or just plain getting into shape.
A few other benefits of weight lifting for women are:
*** It helps directly in weight loss because the more lean muscle a women
has, the more calories she burns even at rest!
*** Weight training can also help improve a person's mood.
*** People who begin weight training can expect substantial increasing in
*** Weight training also will increase muscle endurance, making aerobic
Bottom line...weight lifting for women is a must for overall great health!
Are you just starting out and beginning to learn how to weight train?
Or maybe you're advanced and want to be doing the best methods for
losing weight and toning up
The Best Weight Lifting Exercises To Do.
Here's a list of the best weight lifting exercises to do for muscle and
Depending on which muscle groups you are training, pick 2-3 of these
weight lifting exercises for each muscle group from among the following
bar, Flat bench press with dumbbells, Incline bench press with bar,
Incline bench press with dumbbells
Dumbbell one arm row, Cable lat pulldowns to front, Seated back row on
machine, Deadlifts, Bent over back rows w/ bar, Lower back extension,
Chin-ups (Pull-ups), Shrugs for Traps (Dumbbells or barbell)
Seated military press with bar, Seated dumbbell shoulder presses,
Dumbbell side lateral raises, Bent-over dumbbell raises, Front dumbbell
Legs ----- Squats, Leg press, Hack Squats, Leg curls, Leg extension,
Stiff-leg deadlifts, Lunges with bar or dumbbells, Calf-raises/presses,
Standing Alternate dumbbell curls, Standing Straight bar curls, Standing
Cable curls, Hammer curls (forearms and biceps), Ez curl bar curls,
Lying Triceps extension (Skullcrushers), Close-grip bench press, Cable
triceps pushdowns, Dumbbell kickbacks, Weighted dips,
Lying crunches, Leg raises, Cable crunches, Stability ball crunches,
Crunches on incline bench,
There is a list of some of the best weight lifting exercises to perform for
muscle building and strength gain.
Now, what do you do with these weight lifting exercises for the best
Below are weight lifting programs that take these exercises and plug
them into step-by-step routines that have you packing on muscle and
weight in record time!
Must Do #1
You MUST perform some type of resistance (weight) training to ensure
lean muscle growth and strength increase. Building lean muscle (toning
the body) is done by weight training and proper recovery/nutrition.
It starts with the stimulation of muscle growth from the stress of
resistance training and ends in growth of lean muscle tissue from rest
and proper nutrition.
Optimally, you should try and weight train 3 to 4 times a week, sufficiently
training each muscle group once each week. If you train a muscle group
(i.e. biceps or triceps) with intensity and proper resistance, once a week
is all that is needed to build muscle and lose fat.
Must Do #2
You MUST perform some type of aerobic/cardio workout to ensure
calorie/fat burning and the raising of the resting metabolic rate (burning
calories throughout the day at rest).
You cannot tone up the body and develop any type of defined physique
if your muscles are covered by layers of fat.
Doing intense aerobics/cardio three to four days a week will help the fat
burning process and will also help speed up the body's metabolism to be
more efficient at burning calories.
Many people mistakingly assume that you only burn off calories while
performing aerobic exercise.
Truth is, you are burning calories during the exercise AND you are
conditioning the body to burn more calories even after the cardio
session is done.
Intense, brief (15 to 20 minutes) cardio sessions help raise the body's
resting metabolic rate (the metabolism) so that you burn off more
calories even while resting.
I speak with many weight lifters that are not happy with their physiques
and it usually is because they forget to include intense cardio sessions
in their routines.
For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week
Must Do #3
Besides weight training and aerobics, your nutrition is the third "must
do" if you want to build muscle and lose fat.
You must eat properly throughout the day for you to see any worthwhile
results. Eating a small, well-balanced meal/snack every three to four
hours will help speed up the body's metabolism so that it becomes more
efficient at burning through the food you eat.
Doing this means you will be eating about 5 or 6 times a day.
Make each meal a high-protein, moderate-carbohydrate, and low-fat
choice. Foods like chicken breast, turkey, fish, low-fat dairy products,
and lean red meats are excellent protein sources.
Carbs should come primarily from vegetables as well as whole grain
breads, cereals, pastas, rice, and legumes.
Nutrition is the most important of the "must do's" of a great physique. It
doesn't matter how much or how often you work out, it can all be ruined
by poor eating.
The next time you are not satisfied with your current levels of fitness and
the condition of your physique, I can almost assure you that the answer
lies in one of the three "must do's" of fitness:
To build muscle and lose fat, you have to focus on intense cardio,
moderate weight training, and proper nutrition.It's as simple as this....
Before you have, do, get, build...anything...you have to think what it is
your trying to get.
Architects do not start building houses until they have thought of every
last little detail.
Then they just construct what they thought about.
Approach your body building routines and your body the very same way.
You cannot and should not just walk into the gym without thinking of
what you want to accomplish and just start throwing weights around.
It took me years to figure that out and it was years that I was puny and
had nothing to show for it.
Before even stepping into the gym, know what you're after.
If not, you're spinning your wheels.
So what does that have to do with having a killer workout every single
Well, if you know what you want to achieve in your body building
routines, you then just have to do those things that will bring those
It's funny how many times I've heard the following in the gym while
**I want to lose some body fat but I hate doing cardio.
**I want to add some size or strength to my frame, but I don't have time to
eat very much during the day.
**I want to increase my bench but I've just been doing higher reps with
Look, I can tell you that you'll almost never achieve your muscle building
or fat loss goals if you haven't taken the time to think about how you plan
on going about getting them.
It starts with thinking about what you want to achieve.
And then following through on the plan to get those things.
If you know exactly what you want and know the exact steps to get it, how
can you NOT have awesome body building routines that produce results?
I mean, imagine yourself in the gym, right now, doing only those things
that you KNOW are going to boost muscle and strength for you.
Wouldn't you feel more pumped knowing that the stuff you're doing is
going to lead you to where you want to be?
That's exactly how you can have awesome workouts every single time
you step into the gym....it comes from realizing that you're well on your
way to getting what you want.
And that the only thing stopping you is you.
So the next time you step into the gym, approach it with an attitude that
says "There is no possible way I can fail."
I challenge you to challenge yourself in your body building routines.
Every time you go to workout, make it the single best workout you've
I can PROMISE you, if you do this every time, not only will you have great
workouts every time, but you'll also guarantee yourself muscle growth,
fat loss, strength, or any other goal you want!