Ladeis, don't be afraid of weights, you are not turning into a female version of Ronnie Coleman by lifting. I mean come on, bulking up is not that easy.
Weight lifting will tone your body and make you get in shape along with ragular steady state cardio and HIIT.
Ladies, you have to know this, high reps means creating the pump in the muscle, which means muscle fatigue which means muscle growth while low reps means less pump, less fatigue and less muscle growth. Go for a moderate weight with lower reps for strength and toning.
I suggest to go for 4 sets of 8-10 reps for strength, toning and some definition that won't harm anyone ;).
This is for split training, which means one or two muscle groups per day. With 2-3 exercises for each muscle group with 4 sets of 8-10 reps.
Some suggest to go for only 5 reps, to prevent muscle growth but I think muscle growth won't be that easy. Any way you will feel what works good for you with practice.
Plus, adding cardio and HIIT to your training won't let you bulk up.
Example:
Day 1: Chest and Biceps + Cardio
Day 2: Back and Triceps + HIIT
Day 3: Rest
Day 4: Legs and Abs + Cardio
Day 5: Shoulders + Cardio
Day 6: Rest
Day 7: HIIT
Or you can do full body weight training two times a week, with cardio and HIIT in other days.
In this case, you will perform only one or two exercises for each muscle group with 3 sets of 8-10 reps.
Circuit training is another form of wight training in which you can add body wight exercises. Circuit training increases strength, toning and while you perform it, your heart rate increases, burning more calories and fat, so you won't need further cardio or HIIT session the same day.
Circuit workouts is a series of exercises that you perform with a certain number of reps for each exercise either for a certain number of sets as fast as possible (for time), a certain number of sets with a given rest time or as many rounds as possible for a certain given time (AMRAP).
Ladies, work on your body weight exercises along with wight training and cardio. Pull ups, push ups ,dips, air squats and lunges. When you master these moves you can go for advanced exercises, hand-stand push ups, pull ups variations, push ups variations and muscle ups.
Go for mixed body wight movements, burpees, spider push ups ..etc,.
Mixing all these exercises with weight training, cardio and HIIT will give you your dream body and won't make you bulk up.
Do your glutes and legs a favour and do squats, dead lifts and lunges WITH WEIGHT. Don't be afraid of the weights, the resulats will amaze you.
Other exercises you should do are: pull ups, push ups, dumbbell bench press, dumbbell shoulder press, one hand rows.
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| Jennifer Nicole Lee |
Take Jennifer Nicole lee for example, and her famous MOM to WOW transformation, weight training and staying feminine
Another model who lifts is Jamie Eason
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| Jamie Eason |
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| Camille LeBlanc-Bazinet |
A crossfitter example that you can weight train and stay feminine is Camille LeBlanc-Bazinet
Take the first step and hit the gym.
Search weight training workouts for women.
Do any new weight exercise with a trainer for a proper form.
Stay motivated with fitness models and atheltes and read about their workouts and diet.
Find a motivating training partner.
GO KILL IT LADIES.
Thank you
IR.
I have questiond so much before I started.. But once I did it turned out to be great and I loved it so muxh and how strong it mafry me feel.. Anyhow it helped me lose the baby weight with sagging and foe thw first time of my life I started having what looks likr a six pack.. But off course proper nutrition is needed..
ReplyDeleteI read once in order to look like the first tremendous pic in ur post wonan has to take tons of steroids and supplements. But if u stick to proper diet u will have greatly tones and strong body.. I
I do full body excercises twice a week as u suggested and 3 other days a week some light cardio .. Thanks for the great post and wish all ladies out there understand what weights about :))