Today women are no longer doing the same exercises as men, like they used to. The physical exercises are not the same for males and females. Females can equally join the gyms and other diet plans to gain the fit and perfect body shape; but the most common problem in doing so is the time limitation. We always have some work to do and spare time for gym is not always available. Especially for business women who have to balance their workload at work and at home. They have more responsibilities than males. Hence, without wasting time and going out it is possible that at home only certain exercises can be performed. The most important thing is that you plan correctly your workout in advance. The workout routines done in the correct way can provide maximum benefits.
The workouts for females are a bit different from that of males because of hormones, body types and different physical strengths. Females want flat stomach and slim legs while males want to build the muscles, biceps, triceps and ab with a six pack. Below are some given domestic exercise routines for females that can be performed at home: Cardiovascular Exercises Majority of women exercise to lose weight. Cardiovascular workout routines are good and should be done daily. The Cardiovascular exercises are swimming, running, cycling etc. These types of exercises will not only help in shedding extra calories but also in maintaining the healthy heart as well.
This is a very popular exercise for females. This exercise helps in losing weight on the thigh portion and builds muscles. Start from the standard weight lifting then gradually the weights can be increased. It is important you are comfortable in lifting the weights each time as this will build muscles at the thighs. Workouts related to Arms and Legs Females require the perfect shape and tend to focus on arms and legs. Exercises such as running, jumping, jogging etc. are workout routines for legs while using a dumbbell is also very helpful.
It is very important that whatever you are doing you must be enjoying that exercise. Have your favorite music and dance on that. Dancing can also help you lose weight. All these exercises are good for females but they must only be done moderately and if you have a stable health condition. Women who are not well or are pregnant shouldn’t do these exercises. It is also very important that you take proper advice from your instructor. Prior to every exercise you should warm up your body at least 10-15 minutes. Proper nutrition must be also taken into consideration as by only doing exercises will not help you to lose weight. The Hollywood look can be yours, too. Please check out my book below.
Calories are important when it comes to our physical appearance and our overall health. The calories we consume give us the energy we need to function on the daily basis. They also add fat in unwanted places when you are consuming more than you burn. The calories we burn are also important because we need to burn more than we consume in order to maintain a healthy weight. However, too many people focus on burning calories making them participate in aerobic activity several hours a week. This is not necessary; it is a waste of your valuable time. Here’s how it works. Everything you consume has calories; everything you do burns calories. When you work out you burn the most calories.
What many people ignore, or may not be aware of, is that working out does not just burn calories at that moment. Instead, you burn calories throughout the day. Your metabolism is the rate at which your body burns fuel, also known as calories. The faster your metabolic rate, the faster your body will burn these calories for you. This being said, there are workout programs that will help you burn calories more efficiently.
Rather than focusing on burning a bunch of calories during one work out – typically a cardiovascular workout – it is more important to focus on calories burned throughout a given day. To increase your caloric burn you need to build muscle with strength training exercise rather than lose muscle and water weight with aerobic exercise. Strength training exercises help you to build and maintain lean muscle mass. When you have more lean muscle mass than you do fat mass, you will have the ideal body. But, you will also have a body that functions as it should.
Anyway, stop wasting hours running or swimming. Instead, find about 30 minutes at least 2-3 times a week to work, and challenge your muscles. This little bit of time will give you a faster metabolic rate, more energy, a much firmer physique, and can even add years to your life. When muscle mass is greater than fat mass your body has a much better chance of fighting, or avoiding, many life-threatening diseases like diabetes, heart disease, stroke, and even cancer. So, it is up to you. Do you want to sit on the couch and watch your life slip away? Do you want to spend 2 hours a day jogging, walking, or running just to try to lose a few pounds? Or do you want to spend 2 hours a week building muscle that will give you the life that you deserve? Stop wasting your time on meaningless exercise and get yourself into a regular, proper strength training program. Start losing fat and start burning your way to that sexy physique that many only dream of. Stop sitting on the couch thinking there is nothing you can do about that flabby belly or those love handles. Change your life and lifestyle choices today.
5 Ways to Grow Muscle(check out my strength training workout below and some of my books:)
Many men’s fitness magazines do not provide adequate advice for growing muscle mass. These magazines may be filled with pictures of bodybuilding models who have been born with the gift of great genetics, and they build muscle mass rather quickly. Instead of following generic advice in fitness magazines, a person needs a personalized approach to building muscle mass. Check out a few of my exercises of choice here for a leaner stronger body.
To grow muscle, one should keep these 5 tips in mind.
Joining the local gym and doing some strength training is the first step towards gaining muscle mass. You should try the empty bar and learn how to lift using it. So many people are intimidated to use the equipment in a gym and there is no need for that. Part of growing muscle is gaining self-confidence, so one should never be afraid to ask for help in using gym equipment. When lifting weights, one should try to achieve a proper technique for optimal muscle gain.
The pros typically work out 5 to 6 times a week. The average person can not handle this exhausting routine, however. You need to get adequate sleep and rest in between workouts. You should always focus on getting in at least 3 workouts in a week. Also, you should focus on the intensity of those workouts as opposed to the duration of them.
Consume More Food
The human body requires adequate food for optimal recovery from workouts. Eating more will allow any guy or gal to build muscle faster. Eating every three hours is one strategy to grow muscle. By eating every three hours, one will speed up their metabolism and speed up muscle repair. Also consume be sure to eat a sufficient and healthy breakfast each and every day.
Stay Away from Machines
Machines can force a person into complicated and dangerous unnatural movement patterns. Free weights, on the other hand, allow the body to move in an unrestricted fashion. Using free weights is also an economical choice. Home gyms can cost thousands of dollars; while free weights typically costs close to a dollar a pound on average, and you have the weight practically forever. Machines can get jammed up, or a cable can break, kink up or move in a way that is not smooth on a machine, among other mishaps. Free weight are less problematic in the long run.
Consume Whole Foods
By eating whole foods, you will lose more fat and your muscle mass will be more defined. People will notice your physique more. In addition, whole foods contribute more to a recovery than do processed foods. Whole foods like chicken, eggs, and milk are the greatest sources of nutrients for your body when it comes to building more muscle mass. Growing muscle should be fun and enjoyable. You should approach your quest to build a better body as a friendly challenge.
Strength Training Workout Routine
A Strength training program is much different than a body building program. To configure a proper strength training routine, you need to understand how a muscle becomes stronger. If you fail to understand the physiology behind how to get stronger, you will not put together an optimal strength training program; the goal in this short article is to explain the differences between body building and strength training. Resistance training is how you will increase your strength and not be a bodybuilder unless you choice to part take in body building.
Body building workouts consists of performing reps of 6 to 12 and working the muscle until it fails. Bodybuilders intentionally try to hurt the muscle group they are working with the idea that when it heals it will become significantly stronger. Proper strength training routine takes a much different approach.
A good strength training plan should focus on how to make a muscle more efficient, not for breaking down a muscle; if your strength training program is focused on things such as “pump” or “burn”, you must change your strategy. Remember body building as “muscular” based and strength training as “nervous system” based. In a good strength training program, try to educate your nervous system to send stronger incentives to group muscle full time. Your strength training programs should be based on heavy weights and low repetition.
If you take a weight of 5 pounds and curl it, the nervous system barely works to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system works harder. The heavier weights you choose, the less reps you can perform.
While doing strength training routines, you should range your reps between 2 to 5, but increase your sets to 6 to 10. This allows the brain enough practice to know it must make the muscle stronger. This will train your nervous system to become more effective and fire a strong impetus to the muscle repeatedly.
Training to failure is definitely body building. None of your sets in your strength training programs are ever to fail. Every time you train to fail you are teaching your nervous system to fail. You will be rewarded with weaker impulses that are sent to the muscle on the upcoming sets you perform. When you train to fail you are having to step back in your quest to gain strength. Obviously forced reps should be avoided.
When body builders are fighting for things like “pump” they are actually trying to use their muscles and need to keep rest at a minimum. While doing a strength training program your highest nerve impulses are sent to the muscle in each rep you do. Because of this you need to rest up to 5 minutes between each set.
Because your strength training session is not exploding your muscles, you experience very little soreness days after your workout. Because the muscles do not need to repair themselves, you can work out every muscle group more often than after a body building routine. A bodybuilder might work at every muscle group twice a week, you should be able to work every muscle group 3-4 times a week. If you are “practicing” lifts four times per week, you should get faster results than someone who lifts two times per week; Just make sure you don’t tear the muscle like a bodybuilder.
A quick summary of a good strength training. 1) 3-5 reps per set 2) 6-10 sets per exercise 3) 3-5 minutes of rest between sets 4) Never train to failure. 5) Never carry out forced labor reps. 6) Practice greater lifts 3-4 times per week. Check out the video example to the left of this article for a few examples of the amount of reps to do. Check some more examples of body building and strength training and see what works best for you here.
Different Food Affects Your Fat Burning In a Positive or Negative Way.
Following the tips below in conjunction with practicing endurance and strength 2-4 times a week, you will soon have a body that stores less fat than before. Also remember to drink about 2 liters of water every day. When you do these things you will be helping your body so it can easily part with fat.
Calcium can bind fat in the intestines and carry it out with feces. Dairy products seem to be better than dietary supplements, and the effect is greatest in those who initially have low calcium in their diet. There also seems to be a correlation between low intake of vitamin D and high body weight.
Tip: Eat calcium-rich diet such as milk, cheese, broccoli, kale and spinach, and D-vitamin-rich diet such as fatty fish and cod liver oil.
Food with low GB
Food that provides low glucose load (GB), contribute to fat release easily out of the fat cells so you can get rid of unwanted fat.
Tip: Eat food such as oatmeal, whole grain bread, eggs or smoothie with cereals for breakfast. As lunch and snacks can be advantageously eat salads, sandwiches with whole grain bread or wraps filled with salad and couscous. Diners can happily eat meat, poultry or fish with vegetables and accessories such as potatoes, fullkornris or high fiber pasta.
Omega-3 fatty acids in fish oil helps to increase fat oxidation when combined with exercise. A study published in the American Journal of Clinical Nutrition tells of 65 obese subjects who took fish oil capsules or sunflower oil capsules.
In each group ran or walked half of the test subjects 3 times a week for 45 minutes. After 12 weeks, those who both ate fish oil and trained, lost 1.2 percent of their body fat and 2.2 pounds on average while the other group, not so notable results.
Tip: Take supplements in the form of fish oil or fish oil capsules on the days you do not eat fish. Remember that fish also is superb as a spread (fish cake, mackerel in tomato sauce, shrimp, salmon). Check our my 15 Quick and Delicious Seafood Recipes
You are not truly complete when it comes to being physically mature and well developed in the lower body region without squats. Squats are considered a top notch super power exercise that can’t be ignored. Ladies tend to think that if they perform squats they will develop these huge manly muscles and that is not necessarily the case. You can perform squat and get a highly shredded lower body and yet lean and feminine enough in appearance. If you are into becoming really muscular and bulky like a bodybuilder then you would most likely do heavy weight with low reps; for example doing 6-10 sets of 5-8 reps per set would bulk you up in a fairly short amount of time. As opposed to you trying to get lean, strong and shredded; to get that well defined lean appearance you have to focus on light weights and doing high reps, for example 3-6 set of 10-15 reps per set. Doing such a workout regularly will keep a woman lean yet feminine not to mention the boost in self confidence. Being physically fit give you a good feeling the sense of physical proudness and we have not even begun to talk about the release of endorphins during and after a good set of squats; performing deadlift gives you a similar feeling which is unlike any other type of strenght training exercise except possibly the clean and jerk movement. These are some of the most anabolical exercises know to man. They will make you physical strong, lean, and energetic more that any other strength building exercise. The point of this article is to tell that if you do these exercises: squats, deadlift, clean and jerk you will be on a physical level that most gym goers never get to. If you already do these exercises or some of these exercises you know exactly what I am speaking of. If you have never done these types of physical exercises, try them, and you will know too in time. Just remember to always check with your physician before starting any type of workout and start slowly and in no time you will be at a level you can really be proud of. I will cover other similar articles in the near future.