If you’re a female who’s getting started on a Fitness Training routine using weights, there are a few vital tips that you must make sure that you keep in mind as you progress along your program so that you can see the optimal results that you’re looking for. Incidentally it's imperative for all women to incorporate weight training into their fitness routines! Cardio is not enough for overall fitness.
Far too many women shy away from weight training altogether for a few reasons. Many have no idea what to do with weights or how to use them, but most women think weight training will build them big bulky muscles that will have them looking more masculine. Sadly, this is a big mistake.
Women do not possess the testosterone levels in their body to develop these big bulky muscles, nor will they be consuming sufficient calories for growth of this nature. Remember, developing big muscles even as a male takes a great deal of time and effort, so lifting moderately heavy weights in the gym a few times a week is just not going to produce these types of results.
On the contrary, weight training will help to define your body, adding curves in the right places while it enhances your overall muscle tone. Plus, with stronger muscles you’ll be more capable of performing everyday tasks and you’ll also find that you’re less likely to become injured when participating in other sporting or athletic events. Plus (and this is a big plus), the more lean muscle mass you have on your frame, the more calories you will burn just at rest, therefore the faster your metabolic rate will go.
So let’s take a look at a few of the weight training tips that you should keep in mind as you formulate your workout plan that will help transform your body.
1) Lift Heavier
The very first thing that you must make sure you’re doing is challenging yourself. Far too many women go into the gym and think they’re doing good by lifting weights, but they’re only lifting 10 pounds or so for each exercise.
Try to lift heavier. You might just be surprised at how much you really can lift if you put your mind to it. If you aren’t challenging yourself, you won’t be providing a reason for your body to change and grow stronger than it was before.
2) Focus On Compound Lifts
Moving along, the second thing that you must make sure you’re doing with your weight training routine is focusing on compound lifts. Compound exercises are going to give you the most ‘bang for your buck’ due to the fact that they’ll work many muscle fibers at once.
The more muscle fibers that you have contracting all at once the greater your calorie burn will be not only during that workout session, but in the time period after it as well.
If you perform a series of three to five compound movements, you can rest assured that you’ll experience a higher metabolism for hours after that workout is completed.
Far too many women focus only on isolation exercises such as bicep curls, tricep extensions, or lateral raises.
While these are great to have in there to help finish off the smaller muscle groups, you cannot overlook the major movements such as squats, deadlifts, lunges, chest press, shoulder press, and bent over rows.
3) Use Superset Training
Another key technique that you might want to consider when doing your workout session is superset training. This is especially ideal for women who are looking for fat loss as it will really enhance the metabolism and improve the rate of toning that you experience from that session.
With superset training, you’re going to take two different exercises and pair them right back to back from each other. For example, you might perform a push-up and then follow that immediately by a lunge. Or, you could perform a bent over row and then move directly into a shoulder press activity. Those are just a couple of examples.
The idea here is to have your body performing more work in less time, so as to induce a higher stress response. The more stress you place on the body, the higher the post-workout calorie burn is going to be and the faster fat loss will occur.
Superset training is also good for those who are aiming to shorten their workout sessions because you’ll be performing two exercises back to back so quickly, thus reducing the total time you spend at rest during the workout session.
4) Use Good Form At All Times
The next quick tip to remember as you move through your weight lifting workouts is to make sure that you are using good form at all times. If you ever let your form slip, either because you are too fatigued or you simply are lifting too much weight, then you’re going to put yourself at a high risk of injury.
What’s more is that if you’re using improper form, the chances that you are actually targeting the muscles in the best manner possible will also be much lower, therefore really hindering the progress that you make.
Form is an absolute must so get into the habit of checking your own form on all your exercises at least once per month.
This will go a long way towards ensuring that you see the results that you’re after.
5) Remember To Eat Properly
Finally, last but not least, make sure that you’re eating well both before and after each weight lifting workout session that you perform.
Far too many women still believe that not eating before or after the session will help them burn fat faster, and this will really hinder their progress. Your body needs the nourishment at this time in order to fuel the workout and put forth the most energy possible as well as to recover faster after the workout is completed. If you're not sure about your nutrition, scheduling a session with a -Registered Dietitian is a good option.
So there you have a few quick weight lifting tips that you need to know about in you are a woman. Start spending less time on the cardio machines and more time in the free weight section and you will definitely notice a positive impact on how your body looks as a result of it.
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