You are a female and you are looking to get in shape and become more toned, but you do not want to look masculine. That is one major concern that most women have when they want to get in shape, and it is the one myth that prevents many of them from reaching their body goals. Well, the good news is that you can lift weights without becoming bulky. There is an effective gym workout plan for women that can help you get in shape.
Women do not have the same body requirements and hormonal balance that men have to build bulky and large muscles. Fortunately, having the right workout plan and the right nutrition plan is most foolproof way to get in shape.
Just making it to the gym is an accomplishment for most women. Between work, family and other obligations, it can be challenging to make it to the gym. Combined with the caution about getting bulky, it can be easy to see why there is an increased desire to use an effective gym routine for women. The good news is that if you stick with it, after a few weeks you will become more confident, you will look great and you will enjoy the process along the way.
Cardio Training And Weight Training For Women
Most women begin by wanting a plan that will not only tone their entire body, but to also give them a flat stomach and a better butt. When weight training, there should be an emphasis on these areas of the body, but other muscle groups as well.
Always remember, you cannot spot train certain areas of the body. In order to reap the full benefits of the workout, you should keep each workout balanced to maintain steady metabolism.
Cardio is very important because it delivers oxygen to the body, while at the same time, helps the body release excess fat. No matter the type of cardio you choose, always begin at the slowest level possible, then gradually increase the length of the exercise until you reach the effort level you desire.
If you choose to workout 5 days a week, you may choose a workout plan as follows:
- 5 days of strength training
- 1 day will include high intensity interval training (HIIT)
- 1 day will include low intensity steady state training (LSST)
- 2 days will be rest days
Keep in mind, if you have pain in your joints, you may choose LSST exercises for both days.
Complete 8 To 12 Repetitions To Shape Your Body
The right combination of strength and cardio training can completely change the shape of your body. The muscles will have to be worked effectively in order to get the results you are looking for. You should aim for a rep range of 8 to 12 repetitions.
When you are completing body weight exercises that do not require weights, you can increase the number of repetitions. You can strengthen and tone the muscles easily because you are not limited to a certain amount of weight.
You should find it difficult to complete the last few reps if you are using the correct amount of weight and performing the exercises correctly. Always complete exercises using proper form and a complete range of motion.
As your body adjust to weights and exercises in your gym workout plan for women, you can tweak your routine. Increase the weight and reps to continue getting the results you are looking for.