Lifting weights isn't just for bodybuilders.

As a woman living in a new and changing age, you should know that being in shape makes sense. You will be more alert and experience an overall increase in mental energy.

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The statement that women are the weaker sex is quite unfair but in terms of sheer force, we can say that men, with their larger bone structure and greater muscle mass, are potentially stronger. But when it comes to endurance, women surpass men, as their bodies are prepared for achieving endurance unknown to men; child bearing and pregnancy. In every day life, as well, women can sustain physical stress for longer periods of time.

The average woman could probably not work out with the same amount of weights as a man easily handles. Even if she tried all her life, she would probably never come close to doing it. But she can very well build herself up to the point of doing as many or more repetitions with lighter weights.

Working with weights does not make women look at all muscular, but instead, it only emphasizes their feminine attributes, leaving them curvacious and appealing.

 

Cellulite Fat is fat. You may call it cellulite but the truth is your body handles all fat in the same manner. The excess fat is stored in those neglected areas where the muscles have gone unused for years. Usually the extra fat is collected in sagging pockets along the thighs, the back of the arms and the lower abdomen. Because of it's cellular appearance, it's called cellulite. This condition indicates 2 things; a person is out of shape and/or overweight. Only by combining a well-balanced diet and an exercise program, fat can be eliminated. By cutting down your fat intake and providing extra protein and other nutrients necessary, you can rebuild lean muscle tissue that you need to smooth out the problem areas. By following a weight training exercise program designed to strengthen and tone the unused muscles, it can help those areas where fat accumulated over the years. A word of caution There are no special secrets in losing cellulite. Abusive massage, injections and surgery have been proven to be extremely harmful.

What Can Regular Weight Training Do for You

• Regular weight training will build your strength. By being physically stronger, daily tasks and exercise routines will be easier as well as decrease the risk of injury.
• You will build lean body mass, and the more lean muscles you have, the higher you raise your metabolism. If you train 2 to 3 times a week, you will gain muscles which will help your body lose additional calories each day.
• Weight training increases the spinal bone mineral density and along with an adequate amount of calcium, it can help decrease the risk of osteoporosis.
• It will give you more flexibility and increase joint stability. Strengthening your lower back muscles can eliminate or alleviate low-back pain and weight training can actually ease the pain of arthritis.
• Women state that they have less troublesome menstrual periods and others say pregnancy and childbirth were both less complicated and less painful as a result of being in good physical condition.

Strength Training Exercises

Getting started with weight training can be sometimes confusing. You might ask yourself; What exercises should I do? How many sets and reps or how much weight can I lift? You should start by choosing a routine that is based on your fitness goals and of course the equipment you have available for your workouts.

Make sure the weights you lift are more than what your muscles are used to. As you adapt, you need to increase the amount of weight lifted and change your sets and reps to increase the intensity. You should also change the type of resistance and your exercises on a weekly basis.

Attempting to Tone with light, High-Rep Sets doesn't work.

Instead of endless reps using light weights, get some real muscle tone using weights that will challenge you. Once you can complete your target number of reps with a weight it's time to increase the weight. One of the best ways to track yor progress is to keep a training diary in which you record your workouts including exercises, weight used and repititions. You should notice a significant increase in strength over time.

Don't do the same exercises and follow the same training program for too long.

To get great results, you should change up your training program at the very least every 6-8 weeks because once your body adapts to a training program or certain exercises, your progress stalls. Over the course of a year, you should progress through a variety of training cycles. This is called "periodization" and involves changing exercises, training volume, target reps and other training variables.

Here's why you shouldn't spend too much time doing Cardio.

There is no activity that can boost your metabolism 24 hours a day to the degree that weight training can. Add just 5 pounds of muscle and you will burn an extra 250 calories a day, even on days you don't exercise. Add that up and over a month you will see why strength training is crucial to maintain a lean and fit body.
Cardio is an important component of any well balanced fitness plan, but rather than spending too much time doing long cardio sessions, it's even more effective to bump up the intensity a notch and do just a few short 20 minutes interval training sessions each week.

Make sure you are doing resistance training at least three days a week for 30-45 minutes per workout, with a day of rest in between. Resting in between allows your muscles to repair and recover from previous workout.

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