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Lifting weights, resistance training, or strength training leads to a few primary goals:
A healthy heart
for a more durable body in everyday life.
Despite these advantages, women tend to avoid this kind of exercise. I’m sure most of you, particularly ladies, know why.
No weightlifting for me since I’ll become too big and manly. Maybe you’ve said or heard something similar about weightlifting.
Sounds familiar? I’m sure I’ve heard this about weightlifting from family members.
Consider how many men (myself included) would want to have big muscles! But, despite having greater levels of testosterone and growth hormone, males don’t become big and bulky, right?
Men seldom bulk up substantially, even when they lift weights on a regular basis. Women, too, will not.
It’s a common misunderstanding that large masculine muscles come from regular weight exercise.
That being said, ladies must realize that lifting weights is a great way to get their desired slim and toned (but not too toned) physique. There is no need to fear if your genetics are great and lead you to bulk up quickly. It’s easy to switch up your exercise to avoid undesired muscle development. You may still become stronger and lose weight fast while doing this.
Sadly, the media has overhyped the notion that weightlifting may turn you into a “roided out freak”. Some female weightlifters use steroids, which may give them a highly masculine appearance. However, most women who do weights will achieve a leaner, healthier physique without gaining unwanted muscle.
So, let’s start with the fundamentals of weight training.
First, you have reps and sets. Reps are one single act of any workout, usually lifting and lowering weight. Now a set is just that rep repeated. Keeping track of these can help you have a more regulated exercise program where you can monitor your statistics and see your progress.
Let’s suppose you’re performing 20 lb dumbbell bicep curls. To complete 10 repetitions, you must raise the weight and then lower it (slowly, of course) ten times, without pausing, before moving on to another exercise or ending the session. A well-rounded weight-training program will include a range of exercises.
Regardless of your skill level, your aim should be to lift until fatigued as soon as feasible. You want to raise a weight that will allow you to do this for 10-15 repetitions.
Also, do this 3 times a week with a full day between each exercise to allow your muscles to recover.
OK, now you’ll thank me. I’m going to show you a workout that all fitness “gurus” hate. This practice will eliminate the need (or desire) to purchase any late-night informational product. This exercise alone outperforms most others.
This workout should be done under the guidance of a qualified (ideally) personal trainer first. Of course, I mention this to ensure you utilize proper technique and get the most out of your workout.
The greatest thing is that you can perform this exercise at home without a Bowflex or any other expensive equipment or DVD. Oh, and it works every muscle in your body!
This core exercise burns more calories than any other workout we’ve tried, even when you’re not working out. Of course, this is when you maintain proper form.
The exercise is called the Dead-lift. Oh, and here’s how to optimize it for fat loss and body toning.
Begin by just standing on your feet flat, with your feet kicked out a little wider than your shoulders. Also, point your toes slightly outward.
Then squat with your hips lower than your shoulders and grasp a barbell or anything heavy. You want to concentrate on balance, so pick something that you can easily handle that isn’t big and heavy, like a book or something similar.
Now place your hands on the bar, book, or whatever you want to raise. A little less than shoulder-width apart, elbows fully extended but inside your knees. You’ll also want something about an inch in front of your shins and on your feet’ balls.
Stretch your knees and hips to pick up the bar/object.
Keep your back straight at all times.
Keep your elbows outstretched.
Keep the bar/object as near to your knees as possible without touching.
As soon as the bar/object crosses your knees, hips forward.
Keep your body straight at full knee and hip extension.
VERY SLOW MOVEMENT
Slowly drop the bar to the floor using hip and knee flexion.
Rep until the set is finished.
While this may seem uncomfortable at first, give it a day or two and you’ll see and feel progress as the movements become more familiar.
Remember to start slowly since most of you will be using muscles that haven’t been used in a long time. As your muscles adjust, there will be some stiffness and discomfort (that’s why it’s essential to rest a full day).
That’s it, ladies. Don’t succumb to the hype. Women need to lift weights too! Forget about hours of aerobics, go lift some weights, you won’t become one of those extremely strong ladies.