Weight Loss Workouts for Women

May 22, 2014 - Comment

[monetize id=”1″] Questions and Answers Can somebody give me a weight loss gym workout program for women? I can't find a free weight loss program for women that we can do for a week. Everything is for men. Posted by Mr. Akukibara [display_name id=”1″] Gym workout routines for women are specially categorized as there are

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Questions and Answers

Can somebody give me a weight loss gym workout program for women?

I can't find a free weight loss program for women that we can do for a week. Everything is for men.

Posted by Mr. Akukibara
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Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule

The workout schedules which would help you to lose weight safely and comfortably are as follows:

*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace.

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Where can i find weight loss workout routines for women?

Posted by slick92
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You should include 2-3 resistance workouts every week. Each workout should start with a warm-up of at least 10 minutes. The warm-up will involve low intensity activities such as walking, jogging, stationary bike or other cardiovascular exercise. The main idea is to increase core body temperature which will, in turn, warm up the muscles and joints preparing them for more intense exercise. A proper warm-up is NOT going to the gym and doing 10 minutes of abdominal exercises before starting a set of bench presses or barbell curls. Next the workout should include 30-45 minutes of muscular strength and endurance exercises. The most beneficial and time efficient way of completing these exercises is to perform them in circuit fashion. This entails alternating between lower body and upper body exercises that stress both muscular strength and endurance. The goal should be to complete 4-8 total sets for each large muscle group (chest, back and legs) and 3-5 total sets each for the smaller muscle groups (shoulders, arms and abdominals). The workout should finish with a 10 minute cool-down to help bring the heart rate and core body temperature back down to resting levels. The cool down involves a low intensity exercise (walking) and stretching.

The following is a sample of a free workout routine know as the circuit training resistance workout. It is assumed that the participant has access to a gym or health club and is familiar with each exercise on the list. The exact number of reps performed will depend on your age, gender, exercise history and fitness goals. More advanced exercisers may complete more than one circuit lap in any given workout. This type of workout should never be done on two consecutive days to ensure adequate muscle recovery.

Warm-up 10 minutes
Squat 15 reps
Push-ups 10 reps
Leg Curl 15 reps
Seated Row 10 reps
Lunge 15 reps on each side
Crunches 25 reps
Leg Extension 15 reps
Seated Dumbbell Military Press 10 reps
Calf Raise 25 reps
Wide Grip Pulldown 10 reps
Leg Curl 15 reps
Incline Dumbbell Press 10 reps
Reverse Crunches 15 reps
Triceps Pushdown 10 reps
Seated Dumbbell Biceps Curl 10 reps
Cool-down 10 minutes

Additionally, the general fitness enthusiast should add 3-4 aerobic workouts each week to their free workout routine. Many personal trainers, fitness books and web sites recommend aerobic workouts to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your free workout routine. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. You are burning calories just not the right ones. As your exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn.

Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go.

A simple way to measure exercise intensity is to calculate your maximum heart rate. This is done by subtracting your age from 220. Training zones can then be determined by taking percentages of this maximal number. The ideal range for fat burning exercise is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your heart rate quite easy.

Here is an example of putting the formula for maximal heart rate to work for a 50 year old individual:
220 – 50 = 170
170 = maximum heart rate
60 % of 170 = 102
70 % of 170 = 119
Fat Burning Workout Intensity = 102-119 beats per minute

If you do not have a heart rate monitor available you can measure your rate of perceived exertion. A low-intensity fat burning exercise will allow you to speak in full sentences while exercising. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are exercising at too high a level and should decrease the intensity accordingly.

Finally, a word on nutrition. Weight loss is a simple formula. Burn more calories than you take in and you will lose weight. For the majority of the population it is that simple. Many will claim that their metabolism is slow or that genetics and family history are holding them back. But if you watched these people around the clock you would find two common themes:
1) They don’t get enough exercise and
2) They eat way more than their bodies need (especially when no one is around)


Weight loss for women?

I'm trying to get information on womens weight loss supplements, I've been working out but haven't gotten results that I want. I eat right I dont drink, if anyone has tried anything and it's worked for them please let me know!

Posted by maria
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Supplements for fat loss don't work. They're all scams.

The best health experts in the world (the US National Institute of Health), the people US doctors listen to, advise you should never take a supplement without the recommendation of a health care professional because all supplements are potentially hazardous to your health as supplements do not have to be tested. The result is many supplements are contaminated, worthless, have false advertising or label claims, and may contain dangerous or worthless chemicals or substances.

Here's an example of one scam site (bodybuilding.com) which pretends to be a bodybuilding website but is really just a front for selling supplements as evidenced by this list of over 60 dangerous supplement products they were forced to recall and take off the market –> Http://www.usrecallnews.com/2009/11/body… . More here –> Http://www.fda.gov/Safety/MedWatch/Safet…

Bodybuilding.com is a good example why you should never buy supplements whether you want to burn fat, gain weight, build muscle, or are just hoping to improve your health. The scammers who sell junk supplements do so by using advertising, celebrity endorsements, fake testimonials, phony interviews and news reports, bogus reviews, and every other technique possible to convince you their product is safe and effective. They have saturated the internet with thousands of web sites so no matter what you search for, you'll only find glowing reviews of their products at the top of the search results. And, the result of this effort has led an entire generation of young people to believe in fat burners, diet pills, mass gainers, pre and post workout supplements and other junk which not only do we not need but which are ineffective, a waste of money, and possibly even hazardous. The voice of truth is relatively quite compared to the $billions spent on supplement advertising, so before you buy any supplements, inform yourself with the links below.

Scammers target the young, gullible, and naive demographic because they know they can sway them with greater ease than the older, wiser buying public. But, there are some easy questions you can answer using simple logic to be able to qualify a scammer as suspect. Here are some examples.

• If there was an easy way to do hard things like burn fat or build muscle, why doesn't the whole world know about it? How could that be kept secret when that's what so many people desire?

• If there was a supplement that helped people shed pounds, why doesn't your doctor recommend it? If you're overweight, why doesn't your physician just give you the pill or recommend the acai or HCG diet or whatever? Why are physicians always telling the same story about obesity and how to cope with it?

• If there were supplements that could help burn fat or build muscle, why haven't the huge and powerful pharmaceutical companies taken them over? Why let the scammers like GNC and Weider continue to make $millions off the public when they have a much greater capacity for providing such products?

• Why do people pay big bucks to have liposuction or stomach stapling if supplements could really help them to lose fat?

There is only one good answer to all of these questions. Most of the supplements which are supposed to make you lose fat, add muscle, grow taller, kill appetite, gain weight, bulk up, get ripped, etc. Just don't work. It's really that simple.

If you just can't resist buying a supplement, at the very least make sure it bears the trademark logo and name of one of the following independent testing laboratories.
• USP (US Pharmacopoeia)
• ComsumerLab.com
• NSF (NSF International)
Such testing does not guarantee effectiveness or safety but it's better than nothing. The best advice remains: Don't use supplements.

Good luck and good health!!

Now, for your own welfare and well being, please review all of the links below.

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Fat Burner Exercise In 10 minutes

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