Women seem drawn to cardio training but are reluctant to train with weights, which is unfortunate, as weight training has many benefits for women.
- Look Better – Resistance training strengthens, tones, shapes and sculpts muscles.
- Builds Strength – You will become physically stronger and able to complete the activities of daily life more easily. Lifting children, groceries or laundry.
- Burn Fat – Training with weights increases muscle fibers and increases your metabolism. The more muscle you have, the more calories your body burns to support it. Every pound of lean muscle you add burns 30-50 more calories every day.
- Stronger Bones – Weight training increases bone density and bone mass, making them stronger and decreasing your risk of osteoporosis.
- Reduces Injury – You’ll not only develop stronger muscles, but stronger joints and connective tissues (tendons and ligaments).
How To Add Lean Muscle:
Adding lean shapely muscle includes three phases that when combined will develop the strong sexy body you desire.
1. Lift Moderately Heavy Weights
Many still believe that performing 30, 40 or more reps with light dumbbells will build and tone muscle. Not so, train with heavier weights for shorter sets and repetitions. Do not be afraid of “bulking up” or developing masculine muscles or features, women do not possess the necessary testosterone to build mass. You will be developing longer, leaner toned muscle that you will be proud to display in tank tops, or swimwear. Use the weights that challenge you, that require you to work a little harder to complete 8-12 repetitions.
Without the right amount of the right kind of cardio, your new muscles will be covered by a layer of fat. If your cardio training currently involves hours on the treadmill, stair stepper or exercise bike, it’s time to step it up and increase the intensity of your workout. No more long slow distance or “steady state” training of long periods of minimal effort and minimal calorie burning. High intensity cardio can produce better results in half the time. In fact, if you include high intensity interval training or HIIT, you can combine your weight training with your cardio and produce incredible results in as little as 30 minutes every other day.
- Top 5 Cardio Workouts For Women
- 9 Easy Cardio Fat-Burning Workouts
- The Best Full Body HIIT Workouts For A Total-Body Transformation
3. Healthy Diet
Your increased exercise and intense training will require proper nutritional support. You need balanced meals of lean proteins, complex carbohydrates and healthy fatty acids. Protein will help repair and build those lean muscles while carbs provide the fuel and energy to train. Remember that you can’t outtrain a bad diet, that burger and fries or pizza will require hours in the gym to work off, make healthier choices.