Category Archives: Workouts

Weight training for women

Weight training won’t make you bulk like the hulk if done correctly!

Many women steer clear of weights and anything related, from fear of looking like a bodybuilder. In reality, weight training is necessary for a tight and defined body.

Cardiovascular exercises get your heart pumping and help in losing calories.

Cardiovascular exercises, or cardio for short, are great to lower your blood pressure and burn calories which helps in weight loss. Most common forms of cardio include: treadmill, elliptical, dance, and aerobic sessions. As you do your cardio routine you feel your heartbeat raise, you get sweaty and sometimes notice a change in breathing. Your heart is a very important muscle, and when it beats faster from physical activity it means it’s getting stronger. When your heart rate increases, your heart works harder in distributing blood flow throughout your body, as compared to when it’s at a resting rate. During your workout you lose calories which helps your metabolism, and can be measured by a pedometer or a system programmed on most exercise machines. If you want to lose weight and tone your shape, you have to combine a mix of cardio and weight training.

Weight training is also great for a strong heart.

You might notice that your heartbeat isn’t as elevated as compared to a cardio workout, but when each move is done correctly it adds great benefits not only to your heart but overall body. Weight lifting is about control and accuracy, not speed. There are various moves which work different muscle groups, and if they are done incorrectly it won’t benefit you and you might end up with a sprained muscle. During a weight session, you are burning calories. After you finish your weight session and are out of the gym or on to your next activity, your body is still burning calories at a resting heart rate. Weight training increases your resting metabolic rate, which makes it possible for you to burn calories post-workout. When you do a weight routine, your muscles are pretty much being torn in order to add strength and mass. That’s why it’s recommended to take a day off in order for your muscles to recuperate. It’s also necessary to eat a meal rich in protein half an hour to an hour after your workout.

How do you lift weights?

When you lift weights it doesn’t mean you have to go and pick up the heaviest set of weights you can carry, and do as many repetitions until you feel sore and can hardly breathe. If you’re starting out it’s recommended to use a a 5-10lb weight, depending on your fitness level. Keep good posture when lifting and remember to push up through your legs when doing leg exercises to avoid back injury. Don’t stiffen your body, keep it relaxed and tighten your muscles as you work out. You shouldn’t feel discomfort or soreness when lifting, except in your last few repetitions per set. Short breaks are commonly taken between sets, but you can also keep your heart rate going by doing squats or jumping rope in place.

What’s the difference between sets and reps?

Sets and reps are commonly used terms in weight lifting. A set is pretty much used to describe how many times you will do a style of an exercise such as; three sets of dead lifts or five sets of tricep curls. A repetition, or rep for short, is how many times you will repeat that exercise within a set. In example: you will do three sets of dead lifts with ten repetitions. So you’re pretty much going to grab your weights, do a set of dead lifts ten times, take a break and repeat a total of three times. Sets and reps are used to avoid rushing through an exercise and in order to correctly do a workout which will be of better benefit to your body.

Best weight training for women

Most women are looking for a weight training workout which will tighten up and define their muscles. In order to tone, it’s recommended to break down a routine by doing 5 sets with 8-10 reps with minimal weight. As you progress, you can add more weight. The gym isn’t necessarily the best place for this workout, since all you really need is a pair of dumbbells, a hard floor or workout mat, and a workout routine. Routines are easy to find through magazines, workout DVDs, and the internet. Proper form is probably the hardest part to achieve, but by keeping good posture and not exceeding your own limits it can be learned. So there’s truly no excuse to not give weight training a chance. It’s also recommended to always get the go ahead from your physician before taking on any new physical activity, especially since some strain is put on your joints when doing certain moves. Proper nutrition and water intake are also needed  for weight loss and a healthy lifestyle.

Weights just aren’t for me…

No big deal. Not everybody is a fan of weight lifting, but there are other forms of exercise which use your own body weight to define your muscles. Pilates, yoga, and swimming are a few great options to lose weight and tone up your body at the same time. These types of exercises combine cardio and use your body to create a strong, leaner appearance. Kick boxing can also be done, as well as working out to my favorite fitness guru, Jillian Michaels. Her workouts combine pilates, yoga, and weights to give you maximum results.

Got any questions or tips you’d like to share about workouts for women? Comment below!

 

How to tone your arms

Here are a few video tutorials to help you out!

The temperature is rising, which means it’s time to start wearing tanks, shorts, sun dresses and all those summer friendly clothes! If you want to tone your arms up a bit to avoid that jiggly effect, which Relax because most women have or are very self-conscious about that, you have to start working out those muscles.

You can focus on sculpting your arms, but remember that you also have to workout your entire body to gain lean muscle and lose weight throughout. Switching up your diet, doing some type of cardio routine and including more water in your diet are necessary to achieve this. Here are a few videos that were specifically designed to target the arms.

Hope you enjoyed these videos! Got any tips you’d like to share?!

Jillian Michaels Ripped in 30

Want to shed weight and tone up in 30 days?

Jillian Michaels has it covered! Ripped in 30 DVD contains four workouts that take you through four levels of intensity. Combining cardio with weight training, her workouts are designed to get you noticeable results in time. I LOVE working out to her DVDs because they get your heart rate up and you can feel all your muscles working. She walks you through all the moves and shows modified versions for beginners, as well as encourages you to complete the session and keep working towards achieving your personal fitness goals.

Since better nutrition is part of a healthy lifestyle, a meal plan is included when you purchase Ripped in 30. If you want toned abs you have to ditch sugary and processed foods, an occasional indulgence is needed just don’t over do it. Don’t forget you also need to keep hydrated! A big part of our body is composed of water which you lose throughout the day, that’s why it’s necessary to drink lots and lots of water.

I have tried this workout and greatly recommend it because if you commit to your goal, it works!  The first step is getting up to try it. All you need are a set of weights, workout mat, and yourself.

I ditched the gym for Jillian’s workouts a while ago and am glad to say it was a very wise choice. Aside from the membership fee I saved on, her workouts are fun, keep me motivated, and work if you stay committed.


Have you tried Jillian’s workouts? Share your thoughts below:)

Get fit with BodyRock

One of the biggest excuses for not losing weight is not enough time…

With work, school, taking care of kids or a family, and everyday events it can be tough getting to the gym. But if you truly want to lose weight  whether it’s for health or personal reasons, you can do it without the gym. Honestly speaking, how many of you are paying for a membership that hardly or doesn’t even get used?!? Even if it’s only $20 a month, it adds up…

If you can’t find time to leave for the gym, make your own!

A less expensive way to lose weight is by doing home workouts. There are many sources online which offer great  workouts for free using some exercise equipment or your own body weight. Bodyrock.tv is a great site dedicated to home workouts which will get you in shape. Zuzana, the trainer and owner of BodyRock, demonstrates and explains how to do routines to achieve weight loss and strengthen muscles.

I had a tough time keeping up and will definitely have to give it a try again. In the meantime, try a workout yourself!?! Check out the following workout and let me know how tough or easy it was for you to accomplish 🙂

8 minute abs

Check out the video below and do it daily along with following a healthy meal plan and exercising for at least 30 minutes in order to get tight abs.

This 8 minute video takes you through various exercises meant to target your abs and obliques. Each move is repeated for 45 seconds. Do it daily with physical exercise and healthy eating habits to notice results within months.