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Full body workout for women allows their body to regularly speed up its metabolism and help to balance a woman’s hormones at the same time. Overall body workout training for women gives them a good combination of strength training and cardiovascular exercises as well. By choosing from different varieties of workouts to hold your interests and maintain your enthusiasm to keep on doing the workout at ease. If you will be able to keep a regular workout schedule in your routine, you will definitely be able to make you feel and look good at the same time, not only that, but to boost your confidence as well.

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Doing yoga will focus on your breathing. It also helps you to find a peaceful center while moving to different poses of this exercise. The good thing about yoga is that, each pose is done to stimulate organs, improve blood circulation and build a sense of awareness of the body. As a matter of fact, a lot of different women enjoy doing yoga. It helps them to stretch, strengthens, increases and tones their body instead of having bulky muscles. This is also a great way to improve health and lower down stress level, which is a great way to relax.

Moving on Pilates is another activity women can perform. It concentrates on strengthening, works on breathing methods and lengthening muscles by starting at the core of your body. As what said, it starts from the core, meaning that it works on your abs and lower back. Through this, your heart rate rises naturally while performing the workout. Pilate is a good exercise for women as it is more focus on lengthening and building muscles without making it bulk up. In addition, Pilates helps women to improve their flexibility, posture and graceful movements.

Aerobics is another great exercise. It comes in all forms such as walking, running, kick boxing, dancing, step class and boot camp methods. Tone your muscles and boosts your heart rate by incorporating weight while performing aerobics. It also helps women to increase their blood circulation and regulate hormones at the same time.

Following these full body workouts for women will allow you achieve the body you always wanted and hit the desired weight zone you want to have.

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A full body workout routine for women will generally regulate their body’s metabolism; at the same time help balance their hormones too. A good full body workout must consist of strength training and cardiovascular exercise. There are different types of workout, but be sure to choose only the best and that will keep your interest and enthusiasm in doing a certain routine. By keeping a regular workout schedule in your routine will definitely help you to have a great advantage and boost your self-confidence as well.

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Do yoga as part of your exercise. It is more focus on breathing and finding a peaceful center while moving in different poses. The good thing about yoga is that, every position is meant to enhance your circulation, build a sense of awareness and stimulate the organs as well. Most women enjoy yoga as part of their exercise routines. It helps to strengthen, increases flexibility and tones the body all at the same time. A lot of women find yoga doing it together with some sets of cardiovascular exercise routines. Some yoga positions can help stretch the lower back and open the hips as well.

Pilates is another form of exercise that is great to perform by women. It also works on strengthening, breathing, and lengthening the muscles at the core of your body. And by working on your core, you will definitely increase your strength in lower back and abs as well. The workout start with the core and work directly to your body to strengthen your overall physique as you keep going. If you will notice, your heart rate also increases while doing the workout. In addition, you can also create a toned muscles figure, and lithe look. Pilates are often using to improve flexibility, graceful movements and posture.

If you are fond of doing exercise, then you’ll definitely love aerobics. It comes in all forms of different workout, dancing, walking, running, step class kick boxing and the likes. If you want to tone your muscles and boost your heart rate, adding a free weights during your exercise is possible.

Keep this entire workout routine in your mind, and you will definitely a set up a good full body workout for women.

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The Weight training is a form of exercise where one is able to develop the skeletal muscle as well as the physical strength of his or her body. Millions of people all over the world choose to take care of their health and therefore, the weight training program is in immense height at the present time. The weight training program is the common sort of resistance exercise and can also be called as the strength or the power training. When it is accurately performed, weight training mainly provides up significant useful profit results and improvement in ones general health and well-being.

If one wants to lose and decrease fat or alter our body, the majority important things one can do is lifting the weights. The referred Diet and cardio given by the trainer and consultants are equally important for the weight training program, but while it comes to altering how ones body looks, the weight training wins hands along. If one hesitates to create a strength or power training program, it might motivate one to know that the lifting up of the weights can do that:

It is not that the weight training program are used for the weigh gain only, it is rather used as the weight loss program too also giving and providing strength to the body.

Well when Getting started with the strength training one may be very confusing—as of what exercises be supposed to do? What and How many reps and sets to be done? How a large amount weight should be put on? The schedule one chooses resolve to be based on ones fitness goal as well as the apparatus you have obtained and the point one have for workouts.

Some of the common weight training technique includes the method involving the lifting progressively elevating the quantity of weight. The Weight training uses a selection of exercises and diverse types of apparatus to aim the specific muscle group. The reimbursement of the weight training are much greater muscular strength, it helps in the increased endurance enhanced muscle tone and look, also improves cardiovascular fitness and mostly enhanced bone density.

The Weight training is mostly an anaerobic action, though some of the proponents have customized it to provide the recompense of the aerobic workout. The Weight training differs from the various weightlifting, power lifting, and bodybuilding; these are the sports rather than the form of work out. However, the Weight training is frequently a branch of those training regimen.

Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels.

1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!

2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.

3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.

4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.

5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.

6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.

7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:

Weights Improve Immunity – Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.

The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.

Weights Grow Bone – A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes – New studies published between 1995 and 2000 show that weight training has an unexpected benefit – it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.

In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.

Weights Wack Arthritis – At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.

Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone – Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss – although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.

By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.

Avoid Metabolic Rate Reduction – because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass – because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate – Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat – In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.

That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density – The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.

The general opinion when the general public here the word “Weight Training” is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights….especially women.

However, some form of strength training can benefit anyone male or female at any age. It provides amazing health benefits that cannot be ignored. They are…

1. INCREASE METABOLISM/MUSCLE MASS
Strength training builds muscle. I know that’s probably the most obvious benefit, but it is extremely important. As we age, we lose approximately a pound of muscle every year after the age of twenty. Even people who exercise regularly, but neglect strength training will still lose ½ a pound of muscle a year. This will cause us to get weak and make us more vulnerable to fat gain as we get older because the metabolism is slowing down. You may notice people who eat whatever they want and not gain anything, but as they approach 30-40 their metabolism has slowed and they are starting to gain weight. Strength training is the only way to maintain or add muscle mass as we age, keeping our metabolism running high.

2. IMPROVE BONE MINERAL DENSITY
Not only does strength training stimulate muscle growth; it also stimulates the growth of bone tissue. The stress of strength training on the bones stimulates the bones to lay down more minerals, improving bone mineral density. Similar to muscle mass, bone mineral density is at its peak at around the age of twenty and from there is on a gradual decline for the rest of our lives. This makes us susceptible to injuries and diseases such as osteoporosis as we age. Strength training can help prevent or even reverse these conditions. This is one of the main reasons why women should do some form of strength training, as 1 in 2 women or there about now develop osteoporosis.

3. IMPROVE JOINT STRENGTH AND STABILITY
Increasing the strength of muscles, also greatly enhances the strength and stability of the joints these muscles surround. This is extremely beneficial to prevent injuries as we get older.

4. DECREASE ATHRITIS
Strength training improves our bodies control of our joints, which decreases the stress put on them in day to day activities. This helps reduce the chance of our joints degenerating. Therefore strength training can help prevent or reduce the severity of arthritis, and recent studies are showing it can help reduce the symptoms.

5. IMPROVE VITALITY AND QUALITY OF LIFE
The condition of our muscles is responsible for our ability to perform everyday activities. Muscles are like an engine, if they are well looked after, you can drive it regularly without fear of it breaking down. Strength training keeps our muscles in top condition, making daily activities much easier and enables us to participate in more vigorous activities without fear of injuries or lack of energy.

6. INCREASE FAT LOSS
Muscle is metabolically active, meaning it burns calories. Every extra pound of muscle we add burns approximately an extra 50-100 calories a day. Therefore, the more muscle we have the more calories we burn while we are sleeping, doing daily activities and through exercise. For example, the metabolism can be like a car, the more muscle you have, the larger the engine and the more calories you burn, much like the way a V8 chews through fuel. If we neglect strength training, our metabolism might be closer to that of a scooter or a lawn mower!

7. DECREASE CHANCE OF DEVELOPING DIABETES
The increase of muscle mass, due to strength training increases the use of blood sugars into the muscles, helping reduce the chance of developing diabetes. Also increasing our metabolism through strength training helps prevent fat gain, which is closely related to the development of late onset diabetes.

8. IMPROVE SPORTING PERFORMANCE
This is pretty obvious but a strong athlete is a great athlete. All forms of power, speed and explosiveness come from having a good base of strength. For instance take 2 guys who weigh the same and they perform the Bench Press. Lets say Person A can bench 400lbs and Person B can bench only 200lbs. Who do you think could bench throw 100lbs the highest? Person A you would assume could throw it higher because 100lbs is only 25% of his max Where as Person B would be trying to throw 50% of his max.

9. DECREASE BLOOD PRESSURE
Recent studies have shown that strength training can help reduce blood pressure. Therefore there is a less chance of developing heart disease. If our muscles are stronger, this places less stress on our cardiovascular system while performing day to day activities.

For all you women out there don’t be scared to lift weights, its good for you. You do not have the hormones men do to build large, bulky muscles, so don’t be shy. You will only be able to replace the muscle you had lost through the aging process and at most maybe gain a few more pounds, but that is it. Those pictures you see of women looking like men with massive muscles are due to them injecting male hormones in them, so trust me it won’t happen to you.

So as you can see some form of strength training should be performed by everyone. Men, women, children and the elderly can all benefit from strength training. Most importantly, it prevents our body from deteriorating enabling us to live and enjoy more of life as we age. Strength training really is anti-aging.

Copyright (c) 2008 Karen Sessions

Guys…your wife is watching your biceps getting bigger! Is she jealous? Does she want to start “bodybuilding” but is afraid of getting TOO big? She secretly wants that finely chiseled body, too!

Here’s how she can build muscle for a lean, sexy physique without the fear of embarrassing you with bigger arms as you walk down the beach…

There are a lot of myths around women and bodybuilding and they just don’t seem to die. I’d like to share with you an article that sheds light on women and weight training that will pave the path for your wife or girlfriend to adopt the bodybuilding lifestyle with you.

That’s right. We’re going to bust the women and weight training myths right NOW!

Who better to do that than a woman who weight trains and understands your wife’s fears regarding women and weights?

Women and Weight Training Myth #1 – Weight training will make woman huge and manly.

BUSTED – Like most people, when you think of women and weight training you automatically relate that image to the professional female bodybuilder strutting her oiled-up mammoth physique across stage and striking a pose.

What’s NOT mentioned is that 99.9% of the professional female bodybuilders supplement with steroids to develop superhuman muscles.

By the law of nature, women do not produce near the amount of muscle building hormone, testosterone, necessary to build huge swollen, vein-popping muscles. A woman is just not capable of building that type of massive muscle simply by lifting weights.

Bottom line: Weight training will NOT make a woman big and overly muscular.

Women and Weight Training Myth #2 – Women who weight train will lose their breast size.

BUSTED – (pardon the pun) Breast tissue is made up of primarily fat tissue. A loss of body fat will results in smaller breast size.

Weight training develops muscle tissue. Adding strength training will develop the underlying chest muscle on a woman and can add more shape to her upper body, creating those eye-pleasing and sexy curves. In addition, a good chest training program will add stunning high cleavage for that perfect fit in a dress or bikini.

To put it bluntly, the only way for a woman to lose her breast size is if she loses a lot of body fat.

Women and Weight Training Myth #3 – A woman’s muscle will turn into fat if she stops weight training.

BUSTED – There is an astronomical amount of women who won’t weight train for fear their muscle will somehow magically turn into fat if they stop weight training.

Again, muscle and fat are two completely different tissues responsible for their own functions. Muscle is metabolically active (calorie burning) and fat is metabolically inactive (fat storing).

Muscle CANNOT Ever, In Any Case, turn into fat any more than fat can turn into muscle. One can only build or lose muscle OR gain or lose fat. The two separate tissues are not interchangeable.

Women and Weight Training Myth #4 – Muscle weighs more than fat.

BUSTED – It’s no wonder women believe this ridicules statement. Dr. Phil has been known to say it in his highly publicized weight-loss book.

It’s a fact that a pound of muscle and a pound of fat weigh the same, a pound. What most women don’t realize is that a pound of muscle is denser and takes up less space than a pound of fat.

Therefore, having more developed muscle on the female frame with less body fat will make her leaner, tighter, and give off that “toned” look they are after.

Bottom line: Adding natural muscle mass through weight training accentuates a lady’s femininity.

Endless Benefits for Women Who Weight Train:

Has training partner by default

Improves stamina

Improves sex life

Lifts and shapes the booty

Relieves depression

Builds a shapely physique

Improves posture Controls weight

Builds positive self-image

Creates a positive attitude

Builds character

Boosts immune system

Clears the mind

Creates more energy

Benefits other sports

Raises resting metabolic rate

Slows the aging process

Decreases chance of injury

Builds a stronger heart

Creates an anti-aging effect

Improves digestion

Relieves chronic pain

Builds stronger bones

Improves circulation

Improves flexibility

Lowers LDL (bad)

Increases HDL (good)

Lowers hypertension

Lowers risk for cancers

Lowers risk of heart disease

Lowers the risk of diabetes

Makes you a happy partner

A woman with a well-shaped body through weight training will feel better about herself. In addition, she’ll better understand the process you go through to develop your physique, and have a better appreciation for weight training.

There’s a special bond with a couple that trains together.

Total Body Workouts for Extreme Fitness

Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.

Total Body Workouts:

This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.

Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if you are is ready for extreme fitness, here is all there is to know about total body workouts:

Total body workouts are a huge time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of total body workouts is that you don’t need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.

Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.

Total body workouts should be done three times per week. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.

Total Body Workouts for Extreme Fitness

Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.

Total Body Workouts:

This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.

Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if you are is ready for extreme fitness, here is all there is to know about total body workouts:

total body workouts are a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of total body workouts is that you don’t need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.

Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.

Total body workouts should be done three times per week. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.

Please check also:

MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW

We have many times emphasized the fact that strength training is not an option.
It is a true necessity for the general population, regardless of sex and age.

I would say that strength training – and preferably free weight training-is imperative for all women.
It is widely accepted that weight training is one of the most effective and all natural andidotes against osteoporosis.

Weight training can be used in both a preventive and curative way.

It is totally indispensable for all women-and especially for those approaching menopause- to get involved in a program of weight training.

It will help counteract the consequences of the often abrupt reduction of their estrogens.

Estrogens are those hormones that help keep under control the phenomenon of osteoporosis.

Additionally weight training will help women:

-increase their strength and thence their independence and the ease of performing the everyday duties and chores

-improve their feeling of balance, preventing thus from falls and possible fractures that might worsen dramatically their life quality

-develop strong muscles that can work protectively against fractures.

In a few words weight training helps women to considerably improve the quality of their lives and especially as they mature.

Now, I know very well that the spirit of our times is that of instant gratification!

So, for all of you that embrace this spirit- I personally don’t- I have some good news:

-the sexiest element of your body is those muscles lurking directly under your subcutaneous fat and trying to grab the chance and jump onto your life stage where they can play a protagonistic role.

-your body composition will improve remarkably(meaning that your body fat percentage is certain to drop considerably)

-your self-confidence will soar as well as your sense of well-being

-you are going to have a better mood every and each day

-and -last but not least- you are going to have your increased metabolism as a valued and perpetual ally in your efforts to remain fit ,slim and sexy.

Myths- truths-tips related to weight training

1. If you are afraid of bulking up,your fears are totally unjustified.

Your hormonal profile is vastly different from that of the men.

Even if you desperately seek bulking you won’t achieve it if you are going the natural way.

Don’t take as a reference point the women-freaks of the relevant magazines as they are mindlessly using big quantities of anabolic steroids.

Strength training will give you-in combination with the improvement of your body composition profile-the sexy,defined look that all the experienced and knowledgeable male population deeply appreciates.

Strength training will save you from the unsightly sagging effect characterizing many critical parts of your body,an effect that aggravates as you grow up.It will help tone up your underlying muscles.

Greek women are very beautiful but very lazy too.They don’t like to train and when they do they are not working seriously enough. Over the age of 18 ,even the slimmest of them have very high body fat percentages.Thus the sensuality they emit is stagy,fragile and vulnerable.

2. Strength/weight will not subtract from your femininity.Rather the opposite!

3. Strength development is not a subject pertaining only to males. Increased strength helps women be more independent and accomplish more easily many of the everyday tasks and choirs.

4. Weight training is excellent but it needs to be combined with an aerobic activity.This way you will reap the maximum benefits from your training regime.

This combination will help you keep your valuable muscle mass while simultaneously shedding fat.

If you incorporate both training modes in the same workout-which is perfectly advisable-take care to perform your weight training first.

The reasons:

-you will have the stamina to execute your program in the right way and better benefit from this

-you will deplete your glycogen stores and thus burn more fat during the aerobic part.

You will achieve maximum fat loss and muscle building results if you combine HIIT with circuit weight training.

In front of the hypothetical dilemma to choose only one way of training I would definitely opt for weight/strength training. And this I would do because there are numerous ways to incorporate aerobic characteristics in a weight training workout.

5. The biggest mistake women do with weight training

Women do not tax their muscles properly.They generally use very light weights, incapable of eliciting a decent response and some satisfactory results.

Muscles need an adequate stimulant if a distinct difference is desired.

My view is that women fall victims to some deeply rooted stereotypes.According these,women -being delicate creatures-are not compatible with heavy weights.

This I believe is very far from the truth!Women have excellent potential as far as it regards weightlifting.

Despite this, the typical case is that of women performing endless repetitions with 2-3kg dumbbells.

This is a pure loss of precious time!

Do they seek muscle definition?

This is not the right way!To have some valuable insight into muscle definition I would urge you to read my article :

“Muscle definition:the absolute article”

Are they afraid of bulking up?

This is a competely groundless fear since the hormonal profile of women-much different from that of men- will not favor bulking up for all natural female athletes.Full stop!

6. Therefore ,women should adopt the concept of progressive overload.Ounce by ounce!
And what is the limit?
You will never know until you reach it!

7.Your most efficient way to success:

-3 workouts per week
-only total body workouts
-only compound/multi-joint movements
-high intensity with minimal breaks
-duration: 20′-30′

8. There is no upper age limit!

Most elderly women would reap tremendous benefits from weight training.
Get free from this kind of prejudices!
Having said that,I feel obliged to admit that elderly women dealing with weight training in Greece are in serious danger to be confined in the cuckoo’s nest!!

9. And one promise – or admonition if you want to take it like that :

Weight training can make you fall in love with your mirror!

10. There is no possibility -as with all other forms of training-for local weight/ fat loss.
Nevertheless,weight training will always be a powerfl ally in your perpetual fight against fat.

11. Definetely you do not have to frequent the gyms to have some positive results.You can absolutely achieve them in the comfort of your home.The necessary equipment is minimal!

12.In the beginning you might find serious weight training as demanding and painful. However as the time passes and you reap the full benefits of your efforts you will thank yourself for your persistence and commitment!

13. (Skip it if you are superstitious!)

As you indulge in weight training you might notice to your dismay that the scale pointer is moving upwards.
This is both logical and expected since you build muscle and muscle is much heavier than fat.
It is high time to recycle your scale and trust your mirror or your beloved pair of jeans.

Chris Strogilis