Weight Training Routine - For Girls

Contrary to what is commonly believed, weight training will not give girls big muscles. It happens in boys because they have testosterone which helps the body develop muscle mass. Weights will help girls to develop long, lean muscles which will give them an athletic appearance. In addition, it will help burn calories faster; develop strong bones and better cardiovascular endurance. Here are some useful tips to help develop a weight training routine.

a) What is your "Why". You must have a reason to start resistance training - building strength, lose weight, and sport specific training are all common reasons. What you are trying to accomplish will determine how you will set up your routine.

b) As a beginner, you don't need a gym membership, you can use a set of dumbbells at home. They generally come in 3, 5, 8 and 10 lbs but can be purchased even larger if needed. For a more versatile item, use resistance bands which are much easier to take on the road and use in a hotel room.

c) Schedule a regular workout time so you get into a routine. Allowing time to finish your training will help stop you from feeling rushed and make it a positive experience.

d) Warm up properly with some cardio (5 - 10 minutes) and light stretching so your muscles are ready for training.

e) The exercises you choose will be determined by your reason for being there. Upper body can include arm curls, triceps extensions, upright rows and military dumbbell press. Lower body exercises can include dead lifts, squats, and lunges.

f) The most common routines involve three sets of 10 - 12 reps per exercise. This may change depending on your goal. Endurance goals will use more reps, strength gains will use less reps with more weight. Use a large enough weight to make the exercise challenging.

g) Technique is important to get good results. Use your muscles and not momentum to lift the weight. This means not swinging the weight or using body movement to get it moving. Contract the muscle at the end of the movement to force it to work harder. Keep pressure off of your joints by understanding the proper form to use. There are lots of resources for free online that will show you how.

h) Your rest time between sets will vary from 30 seconds to 3 minutes depending on the type of routine you are using. The most common is a 1 minute rest.

i) A cool down after your weight training will help to prevent soreness later. A light jog and stretching works well.

Weight training by girls does not need to be scary. You will not be able to lift as much as the boys but the intent is not to compare yourself with anyone else. Compete with yourself to reach your goals.

My name is Jacques Delorme and I am the founder of ViSports. I run three websites designed to help educate visitors about youth nutrition, training and motivation. The primary site is a blog at http://visportsnutrition.ca. Visiting this site will lead you to the other two sites as a hyper link at the top of the web page. We produce a newsletter which you can subscribe to to receive a number of free articles and books including this article. Feel free to leave comments and questions if you need more information on a related topic you can not find.

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Weight Training for Women: The Top 9 Benefits

In spite of comprehensive research promoting the advantages of weight training exercise, lots of women continue to go for cardiovascular exercise above weights. Perhaps they are concerned about "bulking up". Girls have witnessed several too many beefy dudes grunting away within the weight area and have a fear that when they pick-up a weight; they will immediately begin to look like one also.

For the vast majority of females, this kind of situation seriously isn't achievable. Females have a considerable amount of estrogen within their hormonal makeup.

So what exactly is the key to be able to look a lot more toned?

Below, are 9 explanations why women must think about resistance training for no less than 2 or 3 instances every week:

1. Your fat burning capacity will rise.

As girls get older, they tend to naturally drop muscle tissue. This will cause your metabolic process to slower, and that means you might get a spare tire as soon as you get to your thirties. If you perform weight-bearing workouts, you commence enhancing your own metabolism-and it will keep burning for several hours following your workout.

2. You actually burn up fat.

Muscle is a lot more "active" than body fat tissue, with each and every pound using about 40 calories per day just to preserve itself. Consequently, regardless if you're sat on the chair or are usually stuck behind your desk for maybe eight hours every day, the extra muscle tissue you produce will burn up more calories, helping you at last to eliminate your spare tire-and ensure that it stays away once and for all.

3. Your body is certain to get firmer.

Even though cardio exercise is very important and will support in melting away body fat, weights strengthen your entire body, developing curves and also definition specifically where you need it. Additionally, they help with the effects involving gravity, causing you to be much less prone to 'tricep jiggle' in your arms.

4. You'll fit into those skinny jeans.

A pound of body fat takes considerably more area than a single lb. of muscle mass, although muscle mass weighs far more, what do you want on your body, a thing that is bulky such fat, or something else that's lean, that also takes up a smaller amount of space, such as muscle?

5. You'll lower your chance of heart disease along with diabetes.

Reducing age-related muscle reduction isn't just beneficial to your looks; it could protect the heart and also help defend against type 2 diabetes as well. Muscle aids in removing sugar and triglycerides in the bloodstream that reduces the probability of type 2 diabetes, along with hardening of the arteries.

6. Your blood pressure levels could decrease.

Strength training decreases blood pressure for around ten to twelve hrs. after each and every workout session, giving your heart a well-deserved break. Precisely how strength training creates this change is not entirely understood, however it probably features subtle consequences on anything from hormones to the nervous system regulation.

7. It can be done at any time, anyplace.

You will not need lots of floor space or a great deal of special gear to get a fantastic strength work out. Simply with your own body weight through the use of push-ups, planks, chair dips, the squat, and pull-ups it's possible to tone and also strengthen your physique.

Bonus Advantage: It is possible indoors, and that means you don't have to deal with the frosty, freezing temperature ranges of winter season or the sizzling heat of summer!

8. You will burn away lots of calories.

Plyometric power moves (consider squat leaps and burpees) and also kettlebell workouts increase your heartbeat, which boosts the actual calorie burn. These kind of workouts present you with cardio, power, and building muscle all-in-one, that's a great timesaver,

9. It's great for strengthening bones.

Weight training is among the ideal way to strengthen your bones. Resistance training can help deal with age-related bone damage, Strengthening and building muscle tissue also boosts balance as well as keeps you as powerful as is possible which in turn lowers the likelihood of a fall-related bone fracture.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He's an expert with years of experience in health and fitness!

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How to Do Tabata Training

Are you tired of scouring the web for hours looking for the absolute best workout? With different opinions and contradicting information about what makes for an excellent workout, it's no wonder that Tabata training has seen a huge surge in popularity in recent years.

The beautiful thing about this workout is that it doesn't get too complicated and it is highly customizable. By following the steps below you will be completing your first Tabata exercise in no time.

How it Works

The foundation of Tabata is based around interval training. The workout consists of 8 rounds with a focus on high intensity and short rest time.

Each round is 30 seconds long: 20 seconds of actual exercise and 10 seconds rest.

A sample workout could include intervals of pushups and air squats. Therefore you would perform push ups for 20 seconds, rest for ten seconds, and then perform air squats for 20 seconds. This would equate to two rounds and sixty seconds of exercise time. This makes a complete workout time of only 4 minutes!

Now that beats 60 minutes on a treadmill any day!

Make a Plan

Before you start, you need to ask yourself what you want to accomplish. Are you trying to lose fat? Do you want to achieve better endurance? Are you set on packing on the muscle?

By deciding which area you want to improve, it will help you make a plan for which exercises you are going to perform. After you decide which area you would like to build on, jot down the exercises in order in multiples of eight.

Grab a timer

In order to be successful in this exercise you need to have accurate timing. You can use a stopwatch, or if you are near a computer, I recommend http://www.tabatatimer.com.

This website allows you to set the number for rounds you want to complete and does all of the counting for you which makes it convenient to keep track of your time.

Get started!

Now that you know what to do, go get started! The great thing about Tabata is that it is so simple you don't need to spend hours doing research, and you can literally do it anywhere (I would advise against doing it at your local grocery store).

These simple steps will have you looking good faster than the time it takes to get to the gym. Define your goal, choose your exercises, grab a timer, and get started. You will soon see just how effective a four minute workout can be.

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