Weight training exercises for women

Introducing Weight training exercises for women

Nowadays, since seeing Hilary Swank, Angela Bassett, Madonna and Janet Jackson gracing the covers of several magazines, tv screens etc, more and more women are beginning to no longer believe the myth of weight training making women buff but that weight training exercises for women can actually be beneficial.

Weight training routines are being widely recognized for the health benefits they deliver. If you are a woman looking to build muscle but are not sure how to fit it into a busy lifestyle, this routine may be for you.

Weight training exercises for women are finally becoming widely recognized and applauded for their overall health benefits. It is difficult to pickup a woman’s magazine today that does not talk about the importance of weight training exercises for women.

Now, ladies, to re-address the issue of weight training exercises for women & becoming buff or bulky, remember that women are not biologically designed to get big and bulky like our male counterparts. It would take an extraordinary amount of weight training and most likely some type of enhancement pharmaceutical to achieve the same sort of bulk that men have after weight training.

Here's A Specific Routine On Weight training exercises for women

On your first day of weight training for women we will start with squats.


Start with a weight that you can squat for 15 easy repetitions. Stretch and rest for about 2 minutes. Load the bar to a weight that you can squat for 20 repetitions, but only do 15. The reason that I am having you stop at 15 reps, is so that you will be able to complete all of your sets with the same weight. Do this for 4 sets, stretching and resting for only 1 minute between sets.

AS AN ALTERNATE:

You could try doing Hindu Squats, as a matter of fact, I'll prefer if you DID Hindu Squats to both warm up not only the legs but the whole body.

Here's how:

1. Begin with your feet shoulder-width apart and your toes pointing straight ahead.

2. Keep you back straight and lower your buttocks until your thighs are parallel to the floor.

3. As you lower your buttocks your hands are BEHIND your legs, and they follow you toward the ground.

4. As you hit the parallel-to-the-ground position, you simultaneously raise your heels from the floor.

5. Push off your toes, raising your body to a standing position.

6. As you raise your body, your hands come IN FRONT of your body. They continue to rise until they are level with your chest.

7. Once you have reached the up-position, you pull your arms in toward your chest as if you are rowing a boat. Make tight fists with your hands and pull. Your elbows will be close to your body as you pull.

8. Inhale as you pull your arms in, exhale as you lower yourself.


PRESSING EXERCISE

The second stage for our weight training exercises for women program is an upper body pressing exercise. On day 1 we will do Incline Dumbbell Presses. Lie back on an Incline bench with a pair of dumbbells held at the sides of your chest. Press the weights smoothly up and lock your elbows, touching the dumbbells together at the top. Lower the weights under control, back to the starting position, and repeat. Begin with a weight that you can easily press for 15 repetitions to warm up. Your first working set will be with a weight that you can press for 10 to 12 repetitions, but only do 8.

BACK EXERCISE

The third stage in our weight training exercises for women is a back exercise. On day 1 we will do Lat Pulldowns. Go to the Lat Pulldown machine in your gym and take a wide grip on the bar. Sit down and secure your legs under the pad. Begin by pulling your shoulders back and together while arching your back slightly. Pull your elbows down and back and push your chest out until the bar meets it. The bar should contact your chest just below the collar bone. Pause for a moment in that position, and then return to the starting position under control. Use a light weight for a warm up set, and do about 15 repetitions. Stretch and rest for 1 minute, and get ready for your first work set. Set the weight stack to a weight that you can do properly for 20 repetitions, but just do 15. Complete 4 sets of 15 with 1 minute of stretching and rest between each one.

ABDOMINAL EXERCISE
The final stage of the weight training exercises for women day is crunches. Lie flat on your back with your lower legs resting on a bench. Cross your arms across your chest and curl your shoulders up off the ground and toward your hips. When your shoulders are approximately 3 or 4 inches off the floor, crunch your shoulders toward your hips while exhaling forcefully. This should cause your abdominal muscles to contract completely. Sometimes you can improve the contraction by lifting your buttocks off of the floor slightly. You may have to practice that for awhile to master it, but it definitely improves the quality of the crunch. On this exercise, perform 4 sets of 25 repetitions with only 30 seconds in between sets.


COMBINING CALISTHENICS WITH WEIGHT TRAINING EXERCISES FOR WOMEN

Now, to Supplement your weight training exercises for women routine, you will do very well to add some calisthenics (anaerobic and aerobic) and in the order of the mentioning of both types.

I recommended you add the following calisthenics routine to your layout of weight training exercises for women for that added boon of flexibility and muscular endurance

a. Unlimited Ab-wheel rollouts to failure
b. Unlimited Chin-ups
c. Unlimited Chair dips/ Push Ups
d. Unlimited Pull-ups
e. Jogging (at least 20 Minutes)

COMBINING YOGA WITH WEIGHT TRAINING EXERCISES FOR WOMEN

Now, in the beginning stage, I mentioned Madonna and Angela Bassett right?

Well, speaking of the both of them, one more physical activity that you could add to your weight training exercises for women program is the incomparable Yoga. (The ladies above do just that and well, the combination does speak for itself eh?)

The main poses from Yoga that I'll recommend from research on the subject will be
1. The Sun Salutations: Here are some of their benefits:
-They alleviate disorders of the skin and waist.
-Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and arms, thus increasing the circulation.
-They are the best way to burn calories and reduce weight and are often recommended for obesity and depression.
-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.

(Hint, once you do about 24+ rounds of these babies, it is considered a yoga session and it really takes about only 10 minutes or so...but the bottomline is they do work)

2. The ShoulderStand Pose.
3. The Head to Knee Pose
4. The Bow Pose
5. The Spinal Twist
6. The Corpse Pose

Don't want to spend too much time on this, but yeah...combining yoga with your routine of weight training exercises for women, will definitely be worth the effort. (especially with the poses mentioned above!)


Now to the last YET very important factor.

The Proper Diet for A Weight Training Exercises For Women Program

One very important factor that must not be neglected in regards to weight training exercises for women is...DIET.

Owing to your biological make-up and heck, overall health and fitness, eating a healthy diet is of uttermost importance and should not be overlooked.

Now, what I'm going to recommend does not necessarily require excessive measuring, counting calories and all that stuff...why? Because it is natural and WON'T MAKE YOU GAIN WEIGHT!

It is known as the Mucusless Diet.

This Diet consists of a large amount of Raw, Organic (or conventional, yet safe) & Seasonal fruits, Raw (and/or properly cooked Leafy or Root Vegetables) and the use of occasional Juice Fasts or Restricted Mono-Meals of Fruit.

Now, if you are already all interested in the tips on weight training exercises for women that I've put up thus far, you can't tell me the diet above is not about the healthiest you've heard of. There are no gimmicks, supplements of crash-diet repercussions, just a simultaneous nourishment and cleansing of the body...that's all.

In closing thoughts on weight training exercises for women, also keep the following in mind:

* Set your goals
* Set a timeframe for your goals
* Figure out how to meet your goals with an exercise program
* Structure your program
* Maintain your program

Well, here's to health ladies.

Your Friend,



Aje

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Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Abdominal Exercises