Weight Training Tips for Women

We will discuss a few weight training tips for women that will help you get on the road to starting a successful strength training routine. Weight training is the fastest way to improve your physique providing you with more lean tissue to burn body fat. Results with proper weight training can be seen in just two weeks! See how these weight training tips help you.

Weight Training Tips

Ignore the scale:

I find many women are tied to a scale. I know because I used to be one of them. You may see great changes in your body without seeing any real changes on the scale. Instead, grab a tape measure or skin caliper and track your progress that way. Track changes in your legs, stomach, and buttocks ? the three most likely places for storing fat. If these number start shrinking you are on the right path.

Monitor Your Diet:

Weight loss does not necessarily mean fat loss. A lot of times, people put themselves on severe diets that only lead to muscle loss. Since muscle burns more calories than fat we want to keep lean tissue around. If you are losing more than two pounds a week, that means you are losing muscle mass and not body fat. Try to moderately change your diet while weight training. This will allow for a loss in body fat while maintaining your lean muscle.

Eating meals with more protein, less fat, and unprocessed, low glycemic carbohydrates is the best diet to follow. You should also spread your meals out over the course of the day, eating up to 5 or 6 times. Check out our fitness diet for a more detailed explanation.

Be Careful About Bone Structure:

Women have much wider hips than their male counterparts, yet our knees fall the same distance apart as a male. Due to physics, this sharper angle puts a lot more stress on our knee joints, making us more prone to injury. Decrease stress on your joints by slowly adding weight to your workouts.

Hormones:

To main hormone in muscle production is testosterone, which is the main male sex hormone. For women, estrogen takes the lead.Due to this difference, female can not bulk up the same way males can. For this reason, do not be afraid to lift some heavier weights. Doing so will give you a more toned look.

Perform Aerobic Ativity 3-4 Times a Week

Aerobic activity helps to burn calories as well as keeping your cardiovascular system up to snuff. Include a variety of different cardio exercises throughout to week to prevent burnout. Use the treadmill, elliptical, stationary bike, stair climber, swim, jump rope, or even do plyometrics.

Use a Well-balanced Weight Training Routine 2-3 times a week

You do not need to do tons of repetition to get the job done. Remember about our hormones, we can lift heavier weights without bulking up, so do not be afraid to add some resistance. Resistance is how muscle mass is built. You can mix using heavy weights/low reps and light weights/high reps from week to week. Work your routine for at least a good 30 minutes every time.

Make sure not to over train and work each muscle group only once per week. You could pair muscle group so your work opposites, i.e back and chest, biceps and triceps. Or you could do pulling exercises, bi ceps back, and pushing exercises, tricep and chest. You can mix this up to.

Follow these weight training tips and you are on track to transforming your body into a lean, fat burning machine.

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