Top Tips for Women's Weight Lifting
Some of the bigger benefits of women's weight lifting are losing fat, gaining strength, and toning up.
While working as a personal trainer, those are usually the top goals I hear from women wanting to start weight training.
Below are my top 5 tips for women's weight lifting success, both in term of fat loss, toning, and overall better fitness.
1.Plan at least 2 days of high intensity aerobic activity.
20-30 minutes is all you need. But it needs to be intense, no lazy exercise. You get what you put into it. Choose cardio activities such as the Treadmill, StairStepper, or the bike.
2.On alternate days, do 3 days of intense weight lifting.
Women's weight lifting should be similar to mens if fat loss and toning is to be achieved.
Keep exercises simple, but intense. Structure your workouts so you only focus on two muscle groups per workout. For example, one day back and biceps, another day chest and triceps, and the last day legs and shoulders. You can combine the muscle groups as you wish. Make your weight lifting workout no more than 1 hour a day.
3.Try to consume six small meals a day, spaced about 3 hours apart from each other.
Womens weight lifting is just one part of the toning equation. Nutrition is vitally important.
Each meal should consist of a high-quality protein source such as fish, chicken, lean steak, or turkey, a complex carb such as brown rice, potatoes, and a vegetable. Eat healthy, smaller portions. Drink plenty of water throughout the day. Cheating once in a while will help you keep your sanity. If you're too strict with your diet, you'll be tempted to go off it. If you're craving something sweet, try a Balance Bar or a Zone bar.
4.Get your body fat tested so you know if you're on track to reaching your goals.
The goal of women's weight lifting is to build toned, lean muscle.
Lean muscle helps burn body fat, so you want to see if your weight lifting is working to burn fat.
A decrease in body fat is measured by having your body fat tested, such as with a skin-fold caliper test. You need to know Point A (where you're starting from) as well as Point B (where you want to go)
Get your bodyfat tested by a trainer or gym professional every month or so to see if what you're doing is working. Small decreases in bodyfat will do wonders for your motivation for staying with your weight lifting.
5.Lastly, HAVE FUN.
Women's weight lifting does not have to be boring. Make exercise a habit, more important a fun habit. Remember, humans by nature avoid those things which we do not like and keep doing the things we do like.
So make fitness something you like. Get a workout buddy, change routines often, take before/after photos of yourself, go hiking or swimming, or skiiking. Just make it fun and it's much easier to stay with it. Remember that fitness is a lot like life, you get out of it what you put into it.
As you can see from above, women's weight lifting is not the only thing that needs to be focused on if fat loss and toning are to be achieved. Cardio and proper nutrition are just as important.
Fat loss expert Tom Venuto takes women's weight lifting to a whole new level of success! Lose fat, tone up, and get a great body with Tom's fat loss success manual