| You often hear women telling each other how much | | | | endurance while keeping their body weight the same. |
| they would love to start resistance training but they | | | | You have to remember for them to even gain 1 pound |
| fear losing their feminine figure and replacing it with the | | | | of body weight can be devastating as it might move |
| muscular figures they see on the television, while | | | | them up an entire category in their competition. Some |
| watching female bodybuilding competitions. They state | | | | of the best compound exercises one can do are the |
| that they would love to tone up but not at the risk of | | | | squat and the dead lift. You might be thinking to |
| having big strapping muscles. This misconception is | | | | yourself, but those are only lower body exercises. |
| shared with most women in almost all societies. The | | | | That is another misconception many people have. Both |
| fact of the matter is only 5 percent of women have | | | | those exercises actually recruit a lot of the upper body |
| the genetic ability to develop any substantial amount of | | | | in order to stabilize and help lift the weight. But more |
| muscle any way. The women you see on the stages | | | | importantly these 2 exercises are known to be the |
| for those competitions are not only genetic wonders | | | | best fat burners out of any exercise, be it aerobic or |
| but they also use pharmaceuticals to help their body | | | | anaerobic. |
| reach that point. Seeing that the majority of women | | | | The first things you need to do are explicitly define |
| out there aren't going to fall into this category its safe | | | | what your goals are. Are they to lose weight, add |
| to say you'll benefit from some weight training. | | | | muscle or simply get stronger? Now you need to |
| Now that we have dispelled some myths lets look at | | | | figure out exactly how many days it is that you can |
| some exercises you can do to start burning fat and | | | | devote to your routine. Keeping in mind that, 45 |
| building some lean muscle. Firstly most women who do | | | | minutes is more than an adequate amount of time per |
| take the plunge and start weight training are under the | | | | weight training session, you should try for 2 session's |
| impression that doing more repetitions with less weight | | | | per week. Stay away from typical body building |
| is what will help them tone up. This couldn't be further | | | | routines as they are usually excessively long and |
| from the truth. In fact most male bodybuilders tend to | | | | made for those using enhancements. A good simple |
| increase their reps in order to gain more muscle as it | | | | routine to start with would be 4 sets of 5 repetitions of |
| equates to a larger work load. The key to adding | | | | Dead lifts and squats on one day followed by 4 sets |
| some muscle while maintaining your current weight (or | | | | of 5 reps of both chin-ups and dips on your other |
| as close to as possible) is to do compound lifts with | | | | training day. So in other words one day of lower body |
| lower repetitions and heavier weights. Olympic weight | | | | training followed by one day of upper body training. |
| lifters and wrestlers are known to lift weights but their | | | | Try this routine for 6 weeks and fine tune the |
| focus is not on gaining muscle mass. Their main focus | | | | exercises to your liking. |
| is on adding explosive strength and muscular | | | | |