Work Out Schedule For Women

How to Plan Your Work Out Schedule

In general, it is quite easy to start working out. However, most people run into trouble when it comes to keeping up the habit. If you want to ensure that you successfully reach your goals, it is necessary to forge a path for success. Here are a few tips that will help you plan out the best work out schedule for women.Do Some Research

Before you start planning out your work out schedule for women, you should do some research to ensure that you’re well-informed. It’s best to become familiar with many exercises so you can select the ones that are best for you.

Don’t try to work out every single part of your body each and every day. Such a routine is not sustainable as your entire body will feel sore the next day. Instead, you should only focus on a few body parts for each day. For example, you can do chest exercises on Monday and triceps exercises on Tuesday. That way, your muscles will be able to repair themselves prior to the next session where they will be strained.

Use a Calendar/Agenda

Once you have a good idea of the exercises you want to perform, use a calendar or agenda to create the schedule. If you have a smartphone or tablet, you should consider downloading an app to help you make the schedule. There are many apps out there that will help you create an excellent work out schedule for women.When scheduling your work out sessions, ensure that you plan for some resting time right afterwards. After an intense work out, your body needs rest in order to recover. Ideally, you should grant yourself about one or two hours of rest after working out.

Be Realistic

If you want a workout schedule for women that you commit, it is vital that you are realistic. For example, if you have a hard time waking up in the morning already, don’t plan on being able to wake up even earlier than you already do just to work out. Such a schedule simply won’t work out.

Also, if you have a busy, hectic schedule, don’t count on being able to dedicate a 2-hour block of time to exercising. Instead, schedule multiple, short work out sessions.

As you can see, there are many things to consider when it comes to planning out a work out schedule. Fortunately, as long as you follow the tips listed above, you’ll create a work schedule for women that’s most ideal for you.

Muscle Building For Women

At the gym the other day, there was a woman doing shoulder presses in a shirt which read, in big, bold letters, “Strong Is the New Skinny!” And it’s true. The skinny, undernourished bodies to which many women aspired in the 1990s and early 2000s are quickly being replaced by strong, toned physiques. Muscle building isn’t just for men anymore. Muscle building for women is quickly becoming a part of the gym landscape, and it appears to be here to stay. Not only is a strong, fit body more attractive than a thin, waif-life one, but it’s also a much healthier way to live.

For decades, many women shied away from the type of resistance training that builds muscle because they were afraid of getting “too bulky.” The common theme was that women should stick with aerobics classes and the treadmill rather than lifting heavy weights lest they want to end up with a physique more like Arnold Schwarzenegger’s than one of an attractive female. Of course, this idea has always been nonsense. Muscle building for women doesn’t produce bulk and mass, as women lack the testosterone needed to build massive muscles. What it does build is healthy muscle tone, and because this muscle tone requires calories to support it, less of the calories a woman eats end up being stored as fat, and her body fat percentage goes down.

Now that we’ve established that muscle building for women is a good thing, the question becomes: What is the best way for  a woman to build healthy muscle tone? The answer is that she should do progressive resistance training the same way men have been doing for years. The most effective muscle building exercises are compound, functional movements that work large muscle groups as well as the body’s core. These include squats, lunges, deadlifts, shoulder presses, and bench presses.

Muscle building for women doesn’t mean completely eschewing the cardio that women used to do. However, slogging away on the treadmill at a slow pace for an hour, which used to be the thing to do, is antithetical to building a muscular physique. Cardio workouts should be shorter and of a higher intensity. An example would be a 20-minute treadmill workout that includes sprinting for 15-20 seconds and then jogging slowly or briskly walking for the remainder of the minute. This type of high-intensity workout complements strength training very well, and it will help any woman achieve the type of toned physique that is now en vogue.

Workout Regimen For Women

Workout regimen for women

If you’re a woman that needs to get in shape, there’s no better time than the present. The fall and spring are great times to begin working out, so that you can have a fit body when summertime rolls around. The following info will provide tips for a solid workout regimen for women.

First Things First

As you may already know, you should warm up before doing any exercise. Before starting with weights, take a quick walk or run for about ten minutes. Follow up with some stretches to loosen your muscles for training.

Leg Exercises

One of the first body parts women want to work on is the legs. Luckily, there are many leg exercises that can be incorporated into a workout regimen for women. You can perform the following exercises to tone up and build some muscle throughout your legs. Don’t worry about becoming overly muscular, women do not have enough testosterone to end up looking like Arnold Schwarzenegger. Effective leg exercises include:

  • Lying Leg Curls
  • One Leg Barbell Squat
  • Calf Raises
  • Box Jumps

Perform 3 sets of 8 reps for each of these, except the box jumps, which can be done in 15-20 reps.

Arm Exercises

A workout regimen for women does not differ from that for men in the arms department. The following are suitable exercises to tone up the female arm:

  • Bicep Curls
  • Bent Over Rows
  • Pushups
  • For arm exercises, also perform 3 sets of 8 reps.

    Stomach Exercises

    The abdomen is another commonly targeted area for women. These exercises are perfect for a workout regimen for women, and will help keep your belly flat:

    • Sit ups
    • Crunches
    • Leg Raises

    The above exercises can be done on a machine at the gym, or without weights. It is best to perform approximately 20 reps and 3 to 5 sets. You can adjust the amount as needed in your workout regimen for women.

    Exercises for the Derriere

    No workout regimen for women would be complete without exercises to firm the butt. The best exercises for your back end include:

    • Romanian Deadlifts
    • Side Lunges with Dumbbells
    • Dumbbell Sumo Squats
    • Dumbbell Step ups

Again, 8 reps and 3 sets should be all you need to start seeing benefits from the above exercises.

The Conclusion

The listed exercises will give you a good start to getting in shape. You can use alternate exercises wherever you see fit. Remember, a workout regimen for women should also include sufficient cardiovascular training. Try to spend some time running or on the stair climber after your workout to get cardiovascular benefits too.

 

Weekly Workout Plan For Women

Weekly workout plan for women

When it comes to working out and being in great physical shape, there is a lot of information out there for men who are looking to have big arms and a perfect six-pack. However, there isn’t as much information for women. This is especially true for women who have busy schedules and can only find time to make it to the gym occasionally throughout the week. Luckily, here is a weekly workout for women that anyone can adhere to.Monday – Upper Body
To begin, women can start by planning to at least hit the gym three times a week. This shouldn’t be too difficult and it’s something that almost anyone can find time for. To begin, use Monday’s as your day to hit your upper body. This should include your chest and back muscles, as well as a light arm workout.

Wednesday – Lower Body
To continue your weekly workout plan for women, you can then use Wednesday to work on your lower body. To tone your legs and increase your overall strength, rely on squats, lunges, leg extensions and other lower body movements. Not only will lower body workouts help you increase the strength and shape of your legs, but they’ll also help you burn calories.

Friday – Abdominals And Arms
You might have a lot going on during Friday’s, so a quick trip to the gym is perfect to work your abdominals and arms. By doing high intensity training for your abs and arms, you’ll be able to add definition and sculpt these regions. In addition, this high intensity training will work the rest of your muscles, but not nearly as much as if you dedicated the day to work them specifically.Weekend Fun Workouts
If you don’t to spend your weekends in the gym, then consider fun workouts that you can do with your friends. This could include a jog around the lake, a hike up a mountain, or a yoga class with other people. Your weekend workouts can be just as much fun as they are intense if you train properly.

Dietary Considerations
Don’t forget that part of the weekly workout plan for women will also include what you eat as well. Be sure that you are eating healthy foods that are high in protein and low in unhealthy fats. In doing so, you’ll be able to maximize your results from the hard work you put in at the gym.

Weight Lifting Schedule For Women

Get Ready for the Beach With This Weight Lifting Schedule for Women

When it comes to any subject related to weight, women are often the most sensitive. The main reason women visit the gym is to maintain a sexy body that would look great in a bikini during the summer season. Unbeknownst to many, they also avoid health and stress related illnesses.Sadly, it has been documented that in every five women, usually, only one engages in weight lifting two or more times a week.One thing that is taken into consideration when creating a weight lifting
schedule for women is the fact that ladies do not want a bulk body shape but rather
toned and firm muscles. Before you start a new gym schedule, it’s important to identify your body shape. Ladies are either; a bit wider at the bottom than the top or straight with minimal curves. There are also those who have a larger bust and hips ratio compared to the waist, and finally,
there is the athletic body shape identifiable by broad shoulders and narrow hips. We are going to focus on a weight lifting schedule for women that can help those with any of the above body shapes reach a common goal.

Here are a few sets that should be done three days a week to achieve proper muscle tone. They should be done every other day such as Monday, Wednesday and Friday. It’s also important to note that the best workouts are those that defy
gravity.

1. Triangle Lat raise, dip and knee raise.
2. Mermaid, boat curl and press.
3. Lift-off lunge, hundred on the ball.
4. Scissors jump, push up and leg raise.

Day 1:
For each of the exercises mentioned above,
it’s advisable to perform 10 to 12 repetitions, rest for thirty seconds, then, continue with the next exercise that is listed. In order to increase results, keep a strength workout chart and work in some cardio sessions too.

Day 2:
For day two of the weight lifting
schedule for women, hold the dumbbells up to
your shoulders with your elbows bent. Take a giant step forward, and lower your
body until your knees are bent at a right angle. You have to make sure your knees are in line with your ankles. Pressing the dumbbells up to the
ceiling, pull up your right leg. You can increase the intensity of this exercise by raising the level of your left foot by use of a step stool. Do around 15 reps.

Day 3:
Hold a weight in your right hand,
with your left hand on your hip, take
a giant step back to your left with your
right leg. Bend your knees, and
lower your body to the floor until the
left thigh is parallel to the floor, and at the same time, raise your left arm
straight out. Do 12 reps.

When considering a weight lifting
schedule for women, it is important to
also factor in a few things such as
weight, diet and also
hormones. This should give
women a reason to make the gym
their favourite place to go.

Strength Training Exercises For Women

Strength Training Exercises for Women

More women than ever are working out, performing not only aerobic exercise but weight-bearing moves designed to make muscles stronger. Strength training exercises for women are particularly important as one ages in order to prevent loss of muscle mass. Many exercises designed to strengthen muscles are simple and may be performed at home or in the gym with little or no additional equipment.Upper Body
Arms often get ignored , especially in aerobic exercise. Therefore, it is important that well-rounded strength training exercises for women include biceps, triceps, pectorals, deltoids and the upper shoulders. Using simple hand weights to fatigue your muscles is appropriate for all fitness levels, but make sure you use weights that are heavy enough to make your muscles tired after two or three sets. Adjust weight upward or downward depending on your level of fatigue.Effective upper body strength training exercises for women include:

  • Bicep curls
  • Tricep kickbacks
  • One-arm dumbbell row for the upper back
  • Lateral and front raises for the shoulders
  • Dumbbell chest press or pushups for pectorals

Core
For years, core work simply meant doing abdominal crunches, but recent trends in fitness have gone towards working the entire trunk. That means incorporating routines for the back as part of strength training exercises for women. Crunches, and their variations such as bicycles are still the standard, particularly for beginners, but as you gain strength, vary crunches by performing them on an unstable surface such as a Bosu or large fitness ball.

Other effective core-building exercises include:

  • Planks, held either from the elbows or the hands that work the entire abdominal sheath as well as the back
  • Mountain climbers and scorpions to target abdominals and obliques
  • Body twists performed with a medicine ball to work obliques and the back
  • Dead lifts performed with free weights that target just about every muscle group in the body, particularly the lower back and hamstrings

Lower Body
The two most effective lower body strength training exercises for women are squats and lunges. Both are great for targeting the glutes, hamstrings and quadriceps and may be performed with free weights for additional resistance. When performing both, make sure knees do not come forward of your ankles to avoid undue pressure and misalignment.

Weight Lifting Program For Women

Weight Lifting Program for Women

Weight lifting is often considered an exercise activity that’s generally engaged in by men, but weight training can also have significant benefits for women. Weight training has been proven to have a beneficial effect on bone health. In addition, lifting can also help to shape and strengthen muscles in the shoulders, arms, abs and buttocks. A suitable weight lifting program for women can yield fast results in the minimum of time for areas of the body that most women want to improve.Tips For Women’s Weight Training
A weight lifting program for women can give women the sculpted, strong look in shoulders and arms without putting on the additional bulk. Expert encourage women engaged in weight lifting to:· Do a thorough warm-up routine.· Start slow with weight lifting.

· Begin an exercise by using the whole body.

· Pay attention to proper form, keeping the spine in alignment, ABS tight and knees aligned over your second toe.

· Modify weight lifting technique to suit your ability.

· Build up your number of repetitions gradually.

Upper Body
Weights can be utilized in a variety of ways for upper body sculpting. Women generally want to avoid the “overmuscled” look that men acquire from weight training. However they can still use lifting exercises such as:

· One-arm standing shoulder press

· Chest-supported row

· One-arm, bent-over row.

Lower Body
Women often worry about lower body muscle tone that often suffers from desk jobs, pregnancy and hormonal changes. Weight exercises that can help this include:

· Side step-ups with hand weights

· Goblet low box squat

· Barbell hip thrust

Core Exercises
A weight lifting program for women can also be used to strengthen the all-important muscles of the core to provide a tight, sleek midsection, poor posture and a healthy back:

· Windmill with weights move

· Single-side vertical climb

· Bow-and-arrow squat pull

· Straight-arm climb

A weight training program for women can provide the workout women need in a minimum time frame and with dramatic results.

http://www.womenshealthmag.com/fitness/strong-sexy-workout

http://www.bodybuilding.com/fun/womens-strength-training-guide.htm

http://www.womenshealthmag.com/fitness/lifting-mistakes

http://www.shape.com/fitness/workouts/6-moves-rock-solid-stomach

Building Muscle For Women

Tips for Building muscle for women

FOCUS ON TECHNIQUE
One of the most important aspects of muscle building for women is maintaining proper technique for the entire workout. Using the right form when lifting weights is essential to the development of new muscle. It is better to do longer sets with more repetitions then to do fewer sets in order to build up to a maximum weight. Working out with close to maximum weight after a proper warm-up will help to minimize injury and maximize muscle growth.ROTATE MUSCLE GROUPS
Working certain muscle groups together can help women to maximize each work out. Rotating muscle groups also helps to eliminate strain and potential in-balance in muscular development. Building muscle for women requires a dedication to a routine which focuses on both strength and resistance training. Alternation between free weights and resistance based machines will help the muscular build to be even and smooth. Making a decision to group strength and resistance exercises together will allow for healing to occur in the case of injury. Limiting cardio training will minimize high impact pressure on joints. When joints are injured it is likely that technique will suffer from a workout to cover the injury.

DIETARY CHANGES
Focus on eliminating complex carbs and unnecessary sugars from the body. The female body tends to process carbs quickly because of hormone levels and other chemical differences. This means that increasing hydration and protein consumption is an essential part of building muscle for women. Choosing to consume several small meals throughout the day will help to stimulate the digestive process converting protein into lean muscle. Choosing to consume lean protein is important for all women who are trying to add muscle, but especially so for women who have cholesterol issues.POST WORKOUT PROCEDURE
It is essential for a woman to take care of herself immediately after a workout. Building muscle for women requires maximizing the body’s natural system for muscle building. Balancing electrolytes and protein right after a workout will give a women the greatest chance for muscular growth. Proper hydration will also allow the correct amount of oxygen to reach the muscle groups which have been worked on making growth possible. Having a high protein snack after a workout will help with any soreness or muscular pain which can be caused by over exertion sometimes, the use of a personal trainer can be useful in the development of a proper workout regimen.