You often hear women telling each other how much they would love to start resistance training but they fear losing their feminine figure and replacing it with the muscular figures they see on the television, while watching female bodybuilding competitions. They state that they would love to tone up but not at the risk of having big strapping muscles. This misconception is shared with most women in almost all societies. The fact of the matter is only 5 percent of women have the genetic ability to develop any substantial amount of muscle any way. The women you see on the stages for those competitions are not only genetic wonders but they also use pharmaceuticals to help their body reach that point. Seeing that the majority of women out there aren't going to fall into this category its safe to say you'll benefit from some weight training.
Now that we have dispelled some myths lets look at some exercises you can do to start burning fat and building some lean muscle. Firstly most women who do take the plunge and start weight training are under the impression that doing more repetitions with less weight is what will help them tone up. This couldn't be further from the truth. In fact most male bodybuilders tend to increase their reps in order to gain more muscle as it equates to a larger work load. The key to adding some muscle while maintaining your current weight (or as close to as possible) is to do compound lifts with lower repetitions and heavier weights. Olympic weight lifters and wrestlers are known to lift weights but their focus is not on gaining muscle mass. Their main focus is on adding explosive strength and muscular endurance while keeping their body weight the same. You have to remember for them to even gain 1 pound of body weight can be devastating as it might move them up an entire category in their competition. Some of the best compound exercises one can do are the squat and the dead lift. You might be thinking to yourself, but those are only lower body exercises. That is another misconception many people have. Both those exercises actually recruit a lot of the upper body in order to stabilize and help lift the weight. But more importantly these 2 exercises are known to be the best fat burners out of any exercise, be it aerobic or anaerobic.
The first things you need to do are explicitly define what your goals are. Are they to lose weight, add muscle or simply get stronger? Now you need to figure out exactly how many days it is that you can devote to your routine. Keeping in mind that, 45 minutes is more than an adequate amount of time per weight training session, you should try for 2 session's per week. Stay away from typical body building routines as they are usually excessively long and made for those using enhancements. A good simple routine to start with would be 4 sets of 5 repetitions of Dead lifts and squats on one day followed by 4 sets of 5 reps of both chin-ups and dips on your other training day. So in other words one day of lower body training followed by one day of upper body training. Try this routine for 6 weeks and fine tune the exercises to your liking.
Practice has shown that body building for women enjoys a great reputation at the international level, responding to the needs of a society where people simply have to find solutions for bad or even deploring health condition and stress. Body building for women doesn't only meet the athletic need to build on muscle mass that is required for competitions; there are a large number of women who turn to weight training in order to lose wait, increase their strength or even redefine their life guidelines. Let's have a look at what makes ladies start intense physical training. First of all we have to say that there is no big weight difference reported after six months body building for women. How come? A woman who practices no special physical activity has one third of her body in fat tissue and the other two left are bones and muscles, whereas a woman who works out changes fat into muscle mass. There may be no weight difference, but there is surely one of content. Therefore, don't be surprised to see the scales showing the same, but your body will look absolutely terrific. There is one other element that makes body building for women so appealing. Unlike men who increase the size of their muscles in a spectacular way, body building for women usually brings just a beautiful shaping of the arms, legs, chest and bottom. This difference comes from the high hormone content level that is specific to the male body, which is responsible for the spectacular transformation most men look forward to. Furthermore, body building for women brings about changes in the health condition, also reducing the risk for diabetes for instance. Studies have shown that body building contributes to the quicker body processing of sugar, by directly acting on the secretion of insulin. Other benefits associated with body building for women include low risk to develop a heart disease and lower blood pressure. Weight training stimulates the body in such a way that it levels cardiac rhythm strengthening the circulation system and the lungs by the better control of breathing. When women start a body building program, little do they know of the increased strength and mobility this could bring about, not to mention that it also offers an anti-aging solution. By continuous body building, women increase not just joint flexibility but the elasticity of the tissue and the skin. This internal massaging of the skin by the working muscles is the secret to staying young longer. Different physiological structures make women's body building a separate branch of the weight lifting training. First of all, women have a lot more fat tissue and less muscle fiber than men. The latter also grow more muscular mass due to the secretion of testosterone when processing fat in the system. Women's body building, though it doesn't bring a spectacular increase in muscle size, gives shape and sculptures the female body, burning fat and assuring an amazing sense of well being. No doubt, women who use weight lifting are stronger than those who don't, but there are other health benefits associated with women's body building which should not be overlooked. Men are not predisposed to osteoporosis the way women are; studies have proved that women's body building lowers the risk of developing this health problem. Physical stimulation increases the bone activity and allows regeneration, when also supported by intakes of natural calcium. Some other benefits of women's body building also include better stress management, great physical shape, the ability to support the daily chores without getting exhausted, lowered risk of heart disease, better joint condition and increased blood circulation. For many women, body building brings the amount of physical activity required by a weight loss diet. There are specialists who recommend body building to women in their forties, since working out is a way of stimulating all the body muscles and thus improving health condition. Nowadays special fitness and body building centers for women provide advanced facilities and professional assistance for regular exercises. Just like for men, women's body building requires a workout routine that the trainer should help you develop. Otherwise, any woman who turns to body building on her own, should create a program to train all the muscles in turn. Exercises with a low level of difficulty are recommended during the first weeks of weight lifting. Gradual development of the muscle work out is the most advisable since you are not ready from the very beginning to lift weights randomly; any attempt to start abruptly may result in very serious joint or ligament problems as well as muscle breaks. Women's body building makes no exception from the rule of general training: a recovery time needs to be left between the workout sessions, otherwise you risk to lose muscle mass and even exhaust yourself. Women's body building is very often associated to other physical activities such as cycling or swimming; the good part is that body building increases resistance to effort and advanced flexibility.
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