Is your goal for 2018 to achieve a leaner healthy body and get rid of those excess fats in your body? Relax. You are in the right place. This article is meant to take you through step by step on how to start 6 Week Women’s Workout for Fat Loss. Just know you are not alone. Join millions of women across the globe and start a fat-loss plan that guarantees you ultimate results.
The Starting Point: Set Your Goals For Fat-Loss
Before engaging into any weight loss program, you must first set your goals. What is it that you really want to achieve at the end of the plan? Do you want to lose fat, build muscle, improve sport, increase strength, body transformation or simply wish to start a healthy lifestyle? This is where the magic begins. Why? Once you identify your goals, the 6 week women’s work out for fat loss guarantees you achieve whatever you want if you incorporate discipline and determination.
There is power in setting goals. It makes it clear of what the expected outcome is. Drawing the course of achieving such a goal is very simple.
Clear setting of goals enables one to have a clear picture of what is to be achieved. Now, start visualizing what you’ve planned. That mental image created in your mind is very significant in this process. Your body automatically works in coordination of your brains towards achieving the image you have visualized.
This means, as you continue with your daily routine along with a healthy diet, you are on the right track towards achieving your visualized goals.
If you have tried other fat-loss plans that were never successful, don’t lose heart. You are not alone. Here’s the no-fail fat-loss program for you.
Get A Brand-New Body In Just Six Weeks
Get your calendar now and mark six week from today. Your life will never be the same again. At the end of the six weeks, you’ll get a brand new YOU!
Work Out Explanation
This 6 Week Women’s Workout for Fat Loss is an all-inclusive plan that incorporates both cardiovascular and resistance training that helps you build or maintain your muscles. Did you know that you need to keep the muscles that you have? Why? Because the muscle helps in burning calories. Sounds hilarious! Right?
This plan works magic for women who want get rid of unwanted fat, train and maintain their strength levels as they adhere to a satiating diet. No need for starvation. A good diet works wonders and helps burn even more fats.
The Three Simple Elements
As you undertake this 6 week routine, always keep in your mind these three basic elements for a successful fat-loss plan. Hard work, consistent and right attitude is all what you need. Since you’ve now started a routine program, be careful not to break the circuit. If the chart indicates you do a 2o minutes metabolism-booster, do exactly that. If it is time for active stretches or home Tabata, let it be so. Rest when you are required to rest during and after the workouts.
It’s A Balanced Program
The 6 Week Women’s Workout for Fat Loss is a balanced program that incorporates high-intensity interval training along with strength training as well as flexibility and recovery time. The theme here is to help your body to maximize the amount of fat burnt during and after the workout. As a result, you easily achieve the slimmer body at a very healthy rate. This is what every woman is looking for.
A leaner body is a healthy body. Your self-esteem gets higher than before. You will be able to play around with your children at home. Interestingly, you can now fit into that outfit you saw in the shop that made you run crazy. Generally, keeping fit makes you feel good about yourself and you reduce the risks of suffering from various weigh related health issues like obesity, high blood pressure and diabetes.
Flexibility At Its Best
This plan offers you the freedom to adjust your schedule to fit your personal needs. For instance you can choose to rest on Fridays instead of Sundays. If you are a newbie, you can adjust the program to ensure that you go for a schedule you are comfortable working with.
What’s most important is for you to ensure that you carry out your work outs in the same order for you to achieve your goals by the end of the 6 weeks.
Technology has made it easier for you. You can simply download a printable chart for the 6 Week Women’s Workout for Fat Loss. This is where you get to know what is expected from date one to date seven all the way through for the six weeks. You get to know which workout you are carrying out each day, the time duration for each workout and know when to rest. This is a very supportive chart since it helps you organize yourself on time and you get psychologically prepared about what is expected of you every time in the course of the plan.
You’ve Got To Get Out Of Your Comfort Zone
This is true if you are going to get the leaner body you have been dreaming of. Every fat-loss program calls for hard work and consistence whether at the gym, in the bedroom or even in the kitchen.
This affects your eating habits for good. During the 6 weeks plan, you need to go for a nutritional plan that incorporates healthy food. Avoid processed food and junk foods as well. Gradually teach your body to go for low calorie foods to avoid fat build up in your body. If you want to achieve great success even after the 6 Week Women’s Workout for Fat Loss, commit yourself to healthy eating and make it your lifestyle. You’ll never regret!
Remember It’s A Circuit
Once you get started, you are now in a circuit kind of a program. Ensure you don’t break the circuit. Follow your chart keenly for best results. Rest when you are required to rest and do the workouts as indicated in your chart.
Advice For Newbies: What Every Beginner Should Know
If you are planning to start a 6 Week Women’s Workout for Fat Loss for the first time, you need help from health and fitness experts. Before you start off, seek to know which workouts best fit your fat-loss goals. If you have a health challenge, always seek medical advice before engaging into heavy and tasking workouts that might affect your health in one way or the other. Diet is also another key factor to be considered. If you find it challenging to avoid your brownies or a favorite snack, you can be advised accordingly and stick to a healthy diet that you’ll enjoy.
You will be advised to go for a package that is most suitable for you and you’ll definitely achieve the desired goals.
Here’s The Summary For The 6 Week Women’s Workout For Fat Loss
The main goal for this plan is to lose fat, the work out type is usually full body. Training level differs, you can either be an intermediate or other advanced levels depending on whether you’ve been in the plan previously. Remember the program duration is six weeks with four to five days for workout every week. In most cases, the workouts take 45-60 minutes every day. The main equipment needed during this plan is an exercise ball, dumbbells and body weight.
Occasionally, one might be required to take some of the recommended supplements like women multi, fat burner and fish oil during the plan. Your coach will advise you accordingly. Also note that this program is specifically standardized for women.
The main goal for the 6 Week Women’s Workout for Fat Loss is to help you shed excess fat in your body along with muscle building. Muscle building is as important to women as it is for men.
Many women fear intensive workout but. There is an assumption that some workouts and weight lifting is for men. This is not true. There are some recommended workouts specifically for women that pose no health hazard for the female gender. This plan does not introduce you to such workouts immediately. You start with some soft warm ups to prepare your body for workouts. You can choose the interval cardio option of your choice. Workout intensity increases gradually and you won’t easily note the change since your body is getting used to such step by step.
Avoid Stress: Stay Motivated With The 6 Week Women’s Workout For Fat Loss
Here an article around stress and fat loss
Did you know that stress (psychological or mental) leads to fat accumulation in your body especially around the stomach? There are many issues in life that lead to a stressful lifestyle. Since it is not possible to avoid all the circumstances leading to stress, it is a good idea you learn how to manage stress and stay motivated. Don’t give energy to thoughts about things you have no control about.
If you don’t like the way you look in terms of size and shape and could be you’ve tried various fat-loss plans with no success, cool down and love yourself just the way you are. Focus on your goals for the leaner healthy body you want.
Now start the 6 Week Women’s Workout for Fat Loss with a positive attitude, consistency and hard work. It’s that simple! Sooner than later, you’ll find yourself in the very youthful, skinny and healthy body you’ve always dreamed of.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s For Women, check out our free articles:
All There Is To Know About Training, Diet, and Supplementation
Most people do not realize that there is a big difference between the effects of exercise and dieting on both sexes. Some of these differences are biological while others are behavioral and tend to give men the upper hand when it comes down to weight loss. However, this does not mean that losing weight is easier for the male species. Men still have to exert the same amount of effort as women do, with respect to their body goals.
Losing weight requires effort and persistence. However, some experts have unearthed a number of issues regarding weight loss and gender. The path to managing your weight can be grueling and laden with many frustrating diets along the way, but it does not have to be this way. It can be a beautiful and transformative process if you just follow the dieting and healthy workout tips below. This insightful read will help women understand their fitness journey and make it easier and more effective.
A. The Theme of Training
When it comes to training, most people apply a holistic approach. The holistic approach involves using exercise plans holistically regardless of the surrounding factors such as weight goals, gender, and even the health history, among others. People need to realize that training requires guidance and planning in order to meet the estimated goals, especially with respect to gender. Men and women have different fitness needs, thus they both require different exercises to meet the same needs. The following is a short guide that will help you understand why a woman’s training process needs to be different and why.
This relates to muscle development and metabolism. The muscle composition in men is more formed in comparison to that of women. The process of burning calories gives males an upper hand, in that their muscles aid them in burning more fat in comparison to women. In addition to this, men have a high metabolism rate in comparison to women. Some studies show that their metabolism rate is between three and ten percent higher than that of women (3-10%).
Consequently, in gyms, women tend to lift lightweight in comparison to men for fear of developing bulky physiques. On the other hand, men keep developing their muscles and their metabolism. This behavior puts women in a disadvantaged position as men get faster results from their efforts. Most women focus on cardio and lightweights making them lose weight at a slow rate in comparison to their counterparts.
2. Food and Nutrition
Some studies show that women tend to consume high-calorie foods in comparison to men. High-calorie foodstuffs include pies, cinnamon buns, cakes, sweets, chocolate, pizza, and sodas, among others. There is higher activity in the areas of the brain that control and manage the drive to eat, in women.
Other studies show that after strenuous workouts and activities women tend to have an increase in the ghrelin hormone and a decrease in the leptin hormone.
- The Leptin hormone controls the intake of food by notifying the brain that the body has had enough.
- On the other hand, the ghrelin hormone notifies the brain that the person is hungry or craving a particular food.
Men are lucky enough not to experience these hormonal changes after strenuous activities and workouts, which put women at more risk of gaining weight due to post-workout eating.
Women tend to eat more as a way of maintaining their fertility. Calories play a big role in maintaining some hormonal processes in the female body such as ovulation.
3. Change in environment
When women are in relationships, they tend to gain weight. This is because the woman’s body is trying to mirror that of her partner, especially with respect to food consumption. This leads to weight gain as the woman’s body cannot handle as much food as the male body can. In addition to this, women tend to consume more food when they experience some emotional changes. This is not the case for men.
Ten Effective Workout tips for women
1. Snack smart
Also known as grazing, it is highly recommended in satisfying cravings in the course of the day- with healthy options of course so that you do not end up binging on junk foods later. Opt for snacks that are packed with protein and are filling. Examples could be fruit, nuts or edamame. Include fruit into your menu twice a day as it is mostly water, has lots of healthy fiber and good carbohydrates and has no fat meaning it will fill you up accordingly.
2. Avoid eating in front of the TV
Studies indicate that eating your dinner in front of the TV can make you take in up to 40 percent more calories than you would, normally. The same also goes for any other distracting activity such as driving or texting. Instead, try to ensure every meal is served on a plate and sit down to do eat even if you are on your own.
3. Train at least three times a week
Fitness and weight loss go hand in hand and if you are looking to experience both, training is essential. Start small and build up your routine gradually. Do squats, lunges and push-ups to build muscle and maintain it. Having more muscle boosts your metabolism so that you can burn calories even as you proceed with your day. If you find it difficult to do so by yourself or lack the motivation, hire a personal trainer to help you keep track of your fitness goals and go about your training properly.
4. Eat a sizeable but balanced breakfast
This includes protein, carbohydrates and healthy fats to steady your blood sugar and keep hunger pangs at bay so you do not binge eat at lunch. Try whole-wheat toast with turkey bacon and top it off with egg whites.
5. Sleep for longer
Try getting to bed 30 minutes earlier and waking up in the morning 30 minutes later than you typically would. This will help you make better meal choices according to researchers. When you are well rested, you will be less susceptible to snacking because of stress or fatigue.
6. Watch the alcohol
Those delicious cocktails we know and love are packed with calories, which do nothing to satisfy your appetite or thirst. Treat yourself on special occasions or weekends and opt for vodka and soda, light beer or a glass of wine all of which have roughly 100 calories in every serving.
7. Weight training
As we age, the mass of our muscles reduces by about fifty percent (50%). This puts us at high risk of packing on pounds after each meal since their metabolism rate reduces. This means that it is necessary for everyone to subscribe to a fitness routine that includes weight training. Most women are not accustomed to it since they associate it with masculinity. This is a misconception. Weight training is beneficial to women who want to tone their body or shed some weight. Even on the days that you cannot access the gym facilities, it is essential that you engage in weight training to help you increase the mass of your muscle to increase your rate of metabolism.
8. Hormonal imbalance
It is essential that you go for frequent hormonal checks from a medic. Hormonal changes can cause the body to store fat. The adrenal and thyroid glands have difficulties with regulating their production of hormones; this could be due to a number of reasons such as ageing and even high-stress levels. Constant checks will make sure that you receive treatment that will regulate the production of hormones in the body and aid in weight loss. Hormones are responsible for the reduction in glucose levels, which result in weight loss especially for belly fat.
9. Applying stress to the joints
Due to prolonged inactivity, joints tend to become stiffer and soar. Therefore, take this into consideration as you workout. It is necessary that you engage in activities that are easy on the joints, for example, training in a pool. Water activities help to increase motion range. Excess stress on the joints leads to fatigue, lack of motivation, aches, and pains, which reduce the chances of losing weight significantly. In addition to this, water resistance helps in building up more muscle and reducing the calorie content in the body. Other activities that you could try apart from those done in the pool are yoga, cycling, dancing, and even kayaking, among others.
10. Motivation and effort
You could subscribe to a group class or a dance class. This will help you sustain your motivation. It will give you a sense of support that will prevent you from quitting. In addition to this, working out as a group could help you find an accountability partner who will help you achieve the best.
The Theme of Dieting
Are you a female weight trainer? How is your diet regimen? Is it similar to that of your male counterparts? If it is, then you have subscribed to the wrong diet. By the virtue of you being a female, you have different nutrition needs from that of the male species. This means that if you aim to weight train then your body has different needs in comparison to that of the males. A female specific diet will improve your health, energy levels, the rate of fat loss, and your overall results as you weight train.
The female body needs a female-specific diet because of the natural physical difference that it has from the males. The differences include:
- Muscle mass
- Sensitivity to insulin
- Rate of burning fat
- Hormones and their levels
- Structure of the body
- Metabolism rate
- Physiological differences
Studies show that women need more fat in their diet especially when they are exercising. Most women end up reducing their fat intake for purpose of losing or maintaining weight. This has adverse effects on the general health of a woman, as you will see below. This read will concentrate on the need and importance of increasing your fat intake as a woman. This is because most women tend to exclude for purposes of weight loss and weight maintenance.
Benefits of a Higher Fat Diet for Female Weight Trainers
When men exercise, they have a lower rate of burning fat in comparison to women since their body uses more carbohydrates. This means that women burn fatter in comparison to men when exercising. The reasons behind this high rate of fat oxidation are:
- Higher body fat percentage, meaning that they have more fat to burn in comparison to men. The fat acts as a fuel to aid in performing daily tasks and exercises.
- They have more intracellular fat in comparison to men. Intracellular fat is the fat present in the muscle cells of the body.
- They are more sensitive to the epinephrine hormone effects.
- They have higher estrogen levels, while men have higher testosterone levels.
This sheds light on the fact that the female body is engineered to withstand long periods without carbohydrate intake, and is better at maintaining their fat levels than men are. Thus, a higher fat diet proves to be more beneficial to the female species, and the reduction in carbohydrate intake reduces the calorie level present in the body.
Weight training for women does not necessarily mean that their physique will resemble that of the male. It just means that the woman will have more body composition, strength, and will keep burning calories even when they are not working out. The following are benefits of having a female-engineered diet.
1. Increases the quality of performance when exercising or going about normal tasks
A good diet for a woman should have a fat amount of between twenty to thirty percent. This fat amount gives the woman’s body enough energy to perform during exercising and other daily tasks. Studies show that women who subscribe to this diet have a higher calorie-burning rate and have a leaner physique in comparison to those who do not. They are more likely to complete their bench presses because of the increased body strength and energy.
2. Satiety and controlled cravings and hunger rate
Are you a female seeking to lose weight through a fitness regimen significantly? If you are, then the secret is incorporating more fat into your diet. Most beginners find it extremely tough to maintain their diet and often end up relapsing. A diet rich in fat provides the consumer with a satiating feeling that reduces the chances of succumbing to cravings and high-calorie snacks. This provides the average woman with a chance to maintain their body weight as they engage in weight training.
3. Improvement in the body’s sensitivity to insulin
Insulin helps in the regulation of fat levels in the body. Thus, when the body is sensitive to insulin then it will maintain its rate of fat loss and general health. Most women have high insulin levels in the body because of the increased amount of fat in the body in comparison to men. Thus, the increased consumption of fat will not affect any of the general body processes.
In addition to this, insulin helps in the metabolism of carbohydrates. This means that increasing the intake of fat will help you manage the carbohydrate levels in your boy. Thus, the female body is well engineered to handle a substantially high intake of both fat and carbohydrates. This means that women do not necessarily have to single out carbohydrates from their diets. Mixing fats and carbohydrates boosts the energy and endurance level of the body. This will help the female to sustain the strenuous weight training exercises for a longer period. This mixture is called “carb cycling”. Currently, more women are learning and beginning to appreciate it in their fitness regimens.
From the aforementioned details, you can gauge your diet and tweak it to incorporate higher amounts of both carbohydrate and fat. This does not mean that all women should subscribe to a similar diet. It is advisable that you seek the help of your dietician to help you customize your diet with respect to the following factors:
- Lean body mass
- Body size
These three factors will help you predict your resting metabolic rate. The resting metabolic rate will affect how you choose to balance the nutrients in your diet. Therefore, you are at a disadvantage if you simply “googled” for a diet on the internet or are sharing the same diet with your spouse or other male friends. The female body has very different needs from the male one. The female diet should address the following needs:
- Women have less glycogen storage space in their body. This means that even though the insulin resistance helps them manage their carbohydrate levels, they still need to decrease their intake.
- The protein dosage per mal should be minimal. It should be sufficient to boost the Muscle Protein Synthesis of the body.
- Women require less calorie intake. This is evident from their significantly low resting metabolic rate, which has been proved by studies to be between twenty and forty percent less in comparison to men.
The Theme of Supplementation
Supplements can provide some extra assistance with respect to maintaining lean mass and burning fat. They should be used in line with a good diet and training. Supplements should not be used as substitutes for a good diet. They should supplement the already existing healthy diet in order to maintain a healthy lifestyle. Make sure to consult your doctor or dietician. Self-prescribing supplements could become dangerous if a person ingests too much. The following are some of the supplements that are more beneficial to the female body.
- Whey Protein – This supplement is primarily characterized by its ability to digest faster once it enters the body. This is beneficial to the boy since some proteins tend to digest slower during some periods in the day. Other than this, it aids in boosting blood flow to muscles during workouts. This means that the muscles receive an ample amount of nutrients, oxygen, and hormones.
- N.O. Boosters – It boosts the nitric oxide levels in the blood. This is most beneficial to people who have thick blood vessels that inhibit enough blood flow. The supplement helps to increase the diameter of the vessels. This allows the vessels to carry enough blood to various boy parts. It helps boost your energy levels during workouts. It is beneficial for weight trainers and women who aim at losing weight.
- Caffeine – This popular stimulant not only boosts focus, it has been proved to help with respect to boosting muscle strength, aiding fat loss and intensity. Research shows that caffeine works better when ingested alongside green tea extract. It boosts muscle strength by increasing the amount of fat released by the body’s fat cells. The green tea extract increases metabolism, which plays a big part in helping the body burn fat. This means that you can increase your training experience with this combination.
- Fish oil – It contains two major omega-3 fatty acids. The fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Generally, fish oil improves health. Nevertheless, it also boosts fat burning by stimulating the genes that support this process. You can never go wrong with incorporating this supplement into your fitness regimen.
- Casein Protein – Both casein and whey proteins come from the same source. However, they are very different. This protein digests slower. This means that it can be sued to nourish the body with amino acids over a span of time. It is extremely beneficial for women who have busy schedules a might miss a meal or two during the day. It aids in muscle build up, especially if ingested at night just before you sleep.
This guide has highlighted some of the tips and products that you should use to nourish your body as a woman. Hopefully, more women will use and stop holistically approaching a healthy lifestyle through applying tips that are specifically satisfying the male body.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s For Women, check out our free articles:
A firm butt has become a popular asset among more people, but it goes without saying that you have to work at it to get a better butt. Sure, you can take the easy route and go for surgical procedures to enhance your butt, but the results might not be permanent and it will cost you a pretty penny. Additionally, you will never know whether you could have built a better butt for yourself if you had just applied yourself. Luckily, you can improve your glutes naturally and you can work on it outside or inside the gym. You do not even need equipment, but having it is altogether beneficial.
The glutes consist of three primary muscles and the Gluteus Maximus, which is the butt, is the largest of the three. However, it does work in harmony with the other two muscles, namely the gluteus minimus and the gluteus medius. Before getting started, you need to know that there are specific exercises one can practice to target different areas of the glutes. You can also build your gluteal muscles in several ways, including cardio, plyometrics, and weight lifting.
Cardiovascular Exercises Can Help You Build the Glutes.
This goes beyond casual jogging or training on the elliptical as such workouts will incite weight loss instead of muscle hypertrophy, which is what we are looking for. When using cardio to build the glutes, it will be more strenuous on both the skeletal and cardiac muscles. Use the stair stepper instead and try out different moves while on it. If you want good results, do not cheat by leaning on the handrails as you move at an accelerated rate. This will eliminate the strain exerted by the exercise and it makes this high muscle building and high intensity exercise nothing more than a basic cardio exercise.
Other cardio exercises you can perform on the stair climber that is great for glute enhancement include stair jogging, lateral stair walking, and glute kickbacks. The treadmill can also be used to train your glutes by including lateral walking pop squats or lunges in intervals. However, if you simply want to walk then you can boost the treadmill level up a notch or two to work the glutes and the hamstrings resulting in muscle hypertrophy. 3 days every week, at least, of cardio ranging from around 20 to 40 minutes will do your butt a lot of justice.
Go Deep and Wide with Your Squats
For exercises targeting the glutes such as leg presses, squats, and deadlifts, a simple adjustment of the placement of your feet and adopting a wider stance can help you focus on the glute muscles more effectively. If you incorporate a stance that is as wide as your hips are, then you will be able to engage your butt more effectively. A wide stance allows your hips to move back even further and this will work your glutes, hamstrings, adductors, and lower back even harder. It also allows you to easily hit a below-parallel position while you squat.
The depth of your squat also depends largely on your lower back mobility and stability. However, your glute muscles will get more out of the parallel position where the knees are bent at a 90-degree angle during your squat.
This is where you essentially train one leg individually and it has shown great effectiveness for improving on a lagging body part during your training. A good example would be doing basic deadlifts on one leg at a time with a dumbbell instead of a barbell. The reason why this is effective is that the inclusion of unilateral workout movements involves a stronger connection between the muscles and the mind. By focusing on one leg at a time, you can concentrate on using more of your glute muscle in the exercise and pushing through compared to if you would use a barbell with both feet on the ground. Unilateral training also allows for even distribution of the weight so that each limb is performing the same degree of work.
Double Leg Days
Getting in an entire training session while isolating your glute muscles completely can be quite challenging. Hip thrusts, lunges, deadlifts, and squats work on the hamstrings and the quads. A suggestion would be to have two leg days in a week with one day focusing mostly on your butt and the other focusing on the legs. On your leg/butt day, you can really concentrate on butt-specific exercises and this will help you see some progress with time. Two leg days in a week allocates the necessary attention to your lower body without sacrificing symmetry and proportionality.
This might seem obvious but performing weight-lifting exercises that focus on the glutes will help you improve the size of this muscle group. With that being said, glute exercises will be necessary on your leg days. Weightlifting allows you to target the glutes and the hamstrings quite easily as you work on the legs. Exercises such as Romanian deadlifts, the leg press, and squats are beneficial in this endeavor with a minor modification in your footing and adding on the quadriceps muscle groups.
Give Yourself Enough Time
If you want to build your glute muscles, you will definitely need to put them through the stress brought about by resistance training. If you want to enhance the growth of your butt, then you have to lift heavier weights and allow yourself more time while under the resulting tension of lifting these weights. This means you will hold your contractions right at the height of your movement for at most 3 seconds. Rushing through your training exercises just because you are not in the mood, bored, or sore only fleeces your gym time. For this to be effective, you need to use challenging weights and squeeze your glutes throughout the movement. Building your butt should not be treated like a race and taking your time through it gives you better results.
Women have a tendency to ignore strength training when working out, but this could be their own downfall. Strength training exercises can help you increase the size of your muscles, which in turn allows them to develop force and strength faster. Muscle mass enables you to move, especially for young people as they can take daily tasks requiring strength for granted such as picking a heavy load or walking up a flight of stairs. A sedentary lifestyle can make one weaker with time and building muscle can help you combat this.
Women also opt for cardio ignoring strength training due to the misconception that they should not lift because they will become muscle bound or bulked up to the point of your body becoming rigid. This needs to change because strength training several times a week can transform your health and your entire body for the better while cutting some inches off your waist and hips. You will feel the benefits of strength training for up to hours after your session and it can help to improve your mood throughout the day. Let us look at the benefits offered by strength training for women.
Reduction of Body Fat
Given that weight training builds on muscle mass, your metabolism also improves with the increase in lean muscle. An increased metabolism enables you to burn calories throughout the day even when you are not working out. According to research, an average woman who does strength training up to 3 times every week for about 2 months loses up to 3.5 pounds of fat and gains up to 2 pounds of muscle. You will burn roughly 35 to 50 calories daily depending on each pound of muscle gained. Over a longer time, you can add this up so that 4 pounds of extra muscle can burn a few extra pounds annually.
Stress Reduction and Mood Enhancement
Strength training boosts your core, shoulders, and back and this helps to improve poor posture allowing one to stand taller with their spine straight and the shoulders back. When you have a strong core and back you can decrease any lower back pain.
Strength training has been to shown to elevate one’s metabolism following a workout for up to an entire day. If your workout is more intense, you will burn even more calories. Following an intense workout, the EPOC level or Excess Post-Exercise Oxygen Consumption level is elevated and this translates into the increased consumption of oxygen. Overall, an increase in oxygen consumption is beneficial in helping you break down your body’s fat stores.
Building Up Your Strength
Most women shy away from strength training because they fear bulking up. However, this a commonly held misconception as it is physically impossible for this to happen among women. This is because they do not have the testosterone, which is a hormone found in men, that is necessary for the building of muscle in males. Women have a significantly smaller amount of testosterone in comparison to men (10-30 times less) and thus it will be more difficult for them to bulk up in size due to strength training. The upside of this for women is that they instead acquire muscle strength as well as definition without increasing the muscle size.
A Decreased Chance of Getting an Injury
Strength training enhances the tenacity in your joints as well as the connective tissue. Tendons, ligaments, and joints that are strong are crucial towards the prevention of injury and they can alleviate any pain resulting from osteoarthritis. Strengthening your connective tissues and your muscles will reduce the chances of you contracting injuries from daily exercise and routine tasks. This can also boost your performance in sports.
Reduced Chances of Osteoporosis
Considering that strength training enhances bone and muscle fortitude while also increasing your bone density. This decreases the risk of broken bones and fractures. Studies indicate that strength training can boost the spinal bone density, which helps to develop a healthy and strong spine.
Now that we have seen the benefits of strength training for women, what is the ideal strength-training regimen for women to practice?
Lifting Heavier Weights Weekly Enhances Health, Fitness, and Strength
Training heavyweights is a necessity if you must do one thing in your workout sessions. Heaviness is relative to everyone depending on what phase they are in when it comes to strength development. Essentially, you should lift weights that are heavy to offer the necessary beneficial systemic stress on the body to give you the advantages offered by strength training.
Add Some Variety to Your Workouts
In order to build muscle and gain strength, you need to mix up your strength training workouts. You can use the first few months of your strength training to concentrate on and learn the basics such as the power clean, deadlifts, squats, overhead press, and bench press. Afterwards, you have to incorporate some variety to gain optimal strength gains. This engages you mentally and enables you to make significant strength gains without flat-lining in your training.
Do Some Accessory Work to Accentuate Your Weakness Areas
Everyone has their own muscular strengths and weaknesses and it though might be enjoyable to work on your strong suits, it is necessary to work on your weak areas. Use extra accessory work to train your personal muscular weaknesses through exercises targeting certain muscle groups twice weekly.
Do Not Ignore Your Upper Body
Ladies should train the upper body for muscle and strength development at least twice every week. Considering that women have a tendency to have weaker upper bodies, every work out is essential. Your weakest lift begins to diminish fastest following a period of insufficient training activity. If you cut off your training week short due to any reason so that you have two days left for strength training, then dedicate these two days to upper body training.
Strength Train with People Who Will Motivate You
This is essential to your success as they care enough about your goals to push you above and beyond these goals. Using the same weights forever will not get you anywhere as you will not gain strength, develop more muscle, or tone your body. You may find your team consisting of people who feel that you should not lift beyond a particular weight because you are a woman and at this point, you should consider going with another group of people who will push you in the right direction for your strength training.
Big guns are a dime a dozen.
Ok, that’s a bit of an exaggeration. But if you go into any gym in the country, you’ll see a lot of people (of both genders) with very well developed upper bodies.
And make no mistake, this is both a worthwhile goal and an impressive accomplishment. But what you’ll rarely see is an impressive lower body to go along with it.
Today we’re going to be talking about one of the most coveted body parts in all of fitness- a strong, well-built butt. We’ll cover the anatomy of this area, how it works, why it’s important, and how you (whether you’re a man or a woman) can go about building a posterior you can be proud of.
The Anatomy Of The Glutes
Before we discuss the game plan you’ll be putting in place, let’s break down the anatomy of the butt, how it works, and the different muscles involved.
Generally speaking, the area known simply as your “butt” is comprised of three different muscles- the gluteus maximus, the gluteus medius, and the gluteus minimus.
Let’s start with the gluteus maximus, since it’s both the largest muscle of the three, and the one responsible for giving your butt its “aesthetic” qualities.
As the main extensor muscle of the hips, the gluteus maximus begins on both sides of the sacrum and extends out and down all the way to the top of your hamstrings. It performs a number of functions, including extension of the hip and lateral rotation, and is responsible for pulling the pelvis backwords (which pulls you back upright after you’ve bent over).
The other two muscles are the gluteus medius, which sits directly above the gluteus maximus, and the gluteus minimus, which sits under the gluteus medius. The glute medius is responsible for, among other things, lateral movement of the leg, with the glute minimus assisting with abduction.
Why A Strong Butt Matters
There’s absolutely no doubt about it- a strong, powerful set of glutes look amazing, and really put the finishing touches on a pleasing physique.
But it’s also an incredibly important muscle to train and develop from a functional standpoint as well.
The first advantage should be obvious- strong glutes equal a strong lower body. Remember, these are some of the most powerful muscles you’ve got, and being able to generate power “from the ground up” through your posterior chain is critical to almost any athletic endeavour you can think of.
The second advantage isn’t so obvious, but it’s no less important- strong glutes keep everything in line and help prevent injuries. And one of the most common (and devastating) injuries they help prevent are lower back injuries, since they’re connected to the sacrum and act to stabilize the pelvis.
While there are certainly other causes of back pain, a weak butt is one of the most common, and paying attention to this area now can prevent a lot of pain and debilitation later on down the road.
How To Train For A Bigger, Stronger Butt
Now that we know the anatomy and function, let’s talk about the game plan you’ll be putting in place to build up your butt. More importantly, let’s talk about what kind of exercises work better for this area- compound or isolation exercises.
Most people, when training the glutes, tend to make one of two mistakes- they either do all compound or all isolation movements.
The reality is this- while there are a lucky (genetically gifted) few who will get along just fine doing one or the other, most of us would seriously benefit from doing both.
Step 1- Compound Training
Compound movements, in case you don’t know, are movements that work a large number of muscles simultaneously. The benefits of training like this are-
a.) Efficiency (more muscles trained at once means less time spent in the gym)
b.) Greater strength gains (it’s far easier to put a heavy load on a barbell squat than on a hip abductor machine)
c.) Greater stimulation of the nervous system
So, which compound exercises should you choose to build up your butt?
The good news is that, if you do it right, you’ll only need a few. The first exercise you should make use of is fairly obvious- the squat.
Squatting is not only phenomenal for developing the glutes, but it will also work almost every other muscle within the lower body. Start with the barbell back squat, and make sure you go as low as you (safely) can.
The second exercise you should focus on is the deadlift. Deadlifting is important because, in addition to hitting the glutes, it also targets the hamstring (and really, few things look better than a strong, powerful butt tapering off into a set of sleek hamstrings).
As for how to program these lifts, try to keep the weight heavy (yes, this applies to men and women) and the reps moderate. 5 sets of 5 reps is a good template to start with. Try to squat and deadlift once or twice (no more) per week, performing each exercise on alternate days.
Step 2- Isolation Training
If compound movements are those that work different muscle groups simultaneously, isolation movements are the opposite- exercises that “isolate” a single muscle.
When it comes to your glutes, these are important because, while you do get a lot of glute activation through squatting and deadlifting, many people find that the quads and hamstrings tend to “take over” during the lift. They also find that the smaller muscles of the gluteus medius and the gluteus minimus get neglected.
By isolating the glute, you can really make up the difference, hit all three muscles, and prevent imbalances.
Here are four in particular that work very well-
Barbell Hip Thrusts
Bulgarian Split Squat
Stiff Legged Deadlift
Dumbell Sumo Squat
You’ll want to perform these exercises with slightly higher reps and lower weights than you would for squats and deadlifts (you can also perform them more frequently).
*Some of these aren’t strictly speaking “isolation” since they work more than one muscle, but they do work well to activate and prioritize the glutes over the other muscles involved (which is what you want).
A Sample Routine
Squat (5 sets of 5 reps)
Bulgarian Split Squat (4 sets of 8-12 reps)
Dumbbell Sumo Squat (4 sets of 8-12 reps)
Bulgarian Split Squat (4 sets of 8-12 reps)
Dumbbell Sumo Squat (4 sets of 8-12 reps)
Stiff Legged Deadlift (4 sets of 8-12 reps)
Barbell Hip Thrust (4 sets of 8-12 reps)
Deadlift (5 sets of 5 reps)
Stiff Legged Deadlift (4 sets of 8-12 reps)
Barbell Hip Thrust (4 sets of 8-12 reps)