FEMALE WORKOUT BIBLE
Credits for this article go to my lovely office colleague Mrs. Mili Seth. The lady like me works in a stressed corporate environment and is aiming for fitness as a lifestyle; rather than a muscular or a sports specific fitness. Simply iterating she wants those butts and abdominals to enhance her mirror cracking looks before she hits summers.
It is a common perception amongst Females that lifting weights is just not their game; but dear McGorgeous princesses, please stay assured you will not become bulky like men if you start pumping some iron. Anatomy of each gender has made hormonal and body structure differences that separates men and women. Ladies you will not be piling on muscles and becoming bulkier if you lift some of those weights men love. The abundant market information regarding women and exercising is enough to confuse and trap you in a maze; please be at ease when you hit the gym. Another popular statement that I hear a lot now on them from females: “That’s a Man’s Exercise”. Come on ladies who in the world said you are weak to conduct an exercise which a man can do with a cardio machine ,barbell or a dumbbell.
Hitting the gym in such tight routines is already a task for the ladies; let’s make sure every minute you spend working out speaks for itself.
The idea of this workout routine for our trainee here is getting a toned body; to be specific it is for a flat tummy and a tight skin. Ladies let’s start; Get moving with some iron in the gym. Having a toned body means having strong muscles with lower body fat. Lifting heavy weights will trigger substantial weight loss post workout sessions and will help tighten those body muscles. Lifting lighter weights with heavy reps will lead you to a situation of soft muscle group which was not your intent. There is no defined generic range of light and heavy as no two individuals are the same and nor are there capacities. For instance; you might feel heavy with 5 kilos and 5 reps maximum on the contrary for Sarah Gulyamova 80 kilos is normal. Whatever weight you are trying to pull make sure you are pushing yourself. The poundage will increase over time and what quantity you start with is irrelevant till the time it’s heavy for you.
Being a passionate field hockey player cardio is one thing I will never miss in any workouts. However on the contrary as I am looking to pile on few muscles for the coming season it’s a bit sidelined these days; however I intend to hit hard on incline runs soon. Improved metabolism, hormonal profile, recovery capacity, endurance levels, improved brain functions and sleep; the list goes on and it really needs no discussion. Over here the role of cardio is primarily for weight loss. It will be 3 times a week, 15-20 minutes moderate intensity sessions; however the intensity progression has to be exponentially up and down from peak performance.
So we are looking at 5 days of weight training including 3 days of cardio and 2 days complete rest. Rest days are vital replenish energy stores and muscle recovery; don’t avoid them. Always remember even for a car to move from 1st gear to 2nd gear it moves through a neutral.
Ladies the stage is set, let’s get the ball rolling, I will be back next week with day specific workout along with our trainee.
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