Women and weight training myths are still rampant as some women worry about bulking up or looking too muscular.
It’s actually true some women have the A-Type body types that build muscle easily, and they can get a more masculine chiseled look if they are not careful. But most women will simply tone up their muscles and lose more body fat by working out with weights.
Typically you will want to perform 10 to 12 repetitions with two to three sets, which means you lift the same weights about a dozen times, take a rest and then repeat once or twice by the end of the 45 minute session.
Here are some tips to use weight training for women to lose weight:
No. 1: Tip for using weight training for women to tone: Make sure to warm up. Spend about 15 minutes on the elliptical, a stationary bicycle or treadmill before moving to the free weights or resistance machines. Also be sure to stretch and cool down to prevent injuries and then speed recovery time.
No. 2: Tip for using weight training for women beginners: One of the biggest mistakes women make is spending too much time exercising when they start working out to lose weight. Make sure to get plenty of rest. Do lower body weight training twice a week and upper body workouts two other days a week. Take one or two days off to rest each week.
No. 3: Tip to use weight training for women to lose weight: Challenge your muscles by using muscle confusion techniques. Every month or so give yourself a new routine. Switch from light weights to medium weights and occasionally mix it up with a heavy weight training session which means weights that are difficult to lift more than four or five times.
No. 4: Tip for using weight training for women beginners: Always remember to use proper form when weight training. Work with a professional trainer at the workout center or cut out magazine articles that show proper form. Post the photographs to the wall to follow.
No. 5: Tip to use weight training for women to lose weight: In addition to lifting light weight, eat a clean diet. Your diet should include a lot of fresh fruits and vegetables, nuts, legumes and lean protein. Use carb timing which means eating your carbohydrates before noon each day and focusing on protein and vegetables for dinner. Most women, even when they are weight training, need only about 15 to 20 grams of protein at each meal. Aim to have three meals and one protein snack a day for a total of 60 to 80 grams of protein.
Finally, make sure you take the rest you need if you are starting to feel depressed, fatigued or stressed out. If you think you are overtraining, take a few days off to rest.
Don’t weigh yourself as often when you first begin weight training since muscle weighs more than fat.
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