Weight Lifting for Women - Get Those Sexy Curves!

Weight Lifting for Women - Get Those Sexy Curves!

If you are a woman who wants to change your body, you need to lift weights

Weight lifting has long been the preferred method among men to build lean muscle mass, help burn extra calories and change their body soft, smooth, chiseled and toned, but for some reason, women often avoided the weight and stuck mainly cardiovascular exercise.

While cardio is effective to burn calories and reduce body fat (which is very important for the development of muscle definition), it does not help to lean muscle mass building. In fact, most of the steady state cardio is done actually very catabolic. In other words, it promotes muscle breakdown. This is why many people who do a lot of steady state cardio find it very hard to get muscle definition they want. People often think that the search for the "skinny" but not "fit."

So how do you get toned, defined and looking fit? You add resistance training to your exercise regime! There are many myths out there regarding weight lifting, especially on women, so the rest of this article will talk about some of these misconceptions and what you need to do to change your body.

Misconception # 1 - Women get big and bulky lifting weights

When it comes to lifting weights, the goal is to build lean muscle to increase muscle definition. Although resistance training burns calories, especially if you use supersets, composed together, and Tri-sets (more on that later), its main function is to challenge the muscles in your body enough to make them grow.

The process of muscle growth (hypertrophy aka) is complex, but one of the main factors is the hormone testosterone. Testosterone is a big part of why weight lifting affects both men more than women. Normal testosterone levels in men are 200-1200 ng / dl whereas 15-70 ng / dl are normal in women. This difference is the reason women simply can not bulk in the same way that men do, no matter how they train. Even in men with the highest testosterone levels, it still takes years of intense training and strict diet to achieve a specific muscle mass that you see in many male bodybuilders. Whereas, when it comes to women with average levels of testosterone, there is literally no chance to ever get close to this size.

You may have seen bodybuilders women on television or in magazines with large bulky muscles. These women are likely to take some form of testosterone or anabolic steroids. The side effects of these drugs can be seen quite easily and include deepening of the voice, the redistribution of fat storage to a male model, facial hair and breast, among others.

Truth # 1 - Improving women will see Muscle Definition Lifting Weights

Women do not see the same blowing effects men make weight lifting, however, this does not mean they will not see increases in strength and muscle definition. In fact, the best way to get that toned look good is to lift weights, in particular, heavyweight.

There are many studies that show women who lift heavy weights during compound, multi-joint exercises show impressive progress in the definition and muscle strength, in addition to many other health benefits such as improving bone density and reduces the risk for metabolic syndrome. In other words, if you want more curves, put the dumbbell from 5 pounds, stop working with more than 20 representatives and start lifting heavy. Here are some excerpts that talk about this:

"A June 2013 study published in the journal Diabetes, both men and women has become more sensitive to insulin after 12 weeks of strength training, decreasing their risk for type 2 diabetes"

"In a study published in Medicine & Science in Sports & Exercise, women who have lifted more weight for fewer reps burned almost twice as many calories during the two hours after their workout when they have done more repetitions with lighter weight. "

"The University of Alabama study found that women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only makes you lose your pooch belly and look better in a bikini, but it also reduces the risk of diabetes, metabolic syndrome, and certain cancers. "

What is the weight "heavy"? In general, any exercise that you can not do more than 12 repetitions is a good place to start. As you build muscle and get more comfortable with the weight, you can start mixing heavyweight with 4-8 reps as well.

What are the best exercises for the development of these curves?

Develop a physical planning watching takes a combination of resistance training, burning calories and nutrition. When it comes to change soft and smooth look and defined, man or woman does not make a difference. You should make a large number of compounds, multi-joint exercises with heavy weights. As always, the form is the number one priority, especially as you lift heavier and heavier. The sloppier your form gets, the less effective every year will be, and the greater your risk of injury will be.

Resistance training takes many forms, including machines, dumbbells, barbells and many more. To stimulate change as quickly as possible, you want to stimulate as many muscle fibers as possible. This is done by incorporating these multi-joint exercises that we talked about earlier. Here are some of some must-do compound exercises that will help get lean muscle:

Raised

The deadlift is a full body exercise that hits a ton of muscles which lats, traps, quads, glutes, hamstrings, abs and more. You can safely lift a lot of weight when performing a deadlift, so this is a great exercise to recruit muscle fibers and build muscle mass without fat. Deadlifts are a must for a well-developed body.

Squats

Want nice legs and glutes tight toned? Then you have to do squats. Squats, barbell squats more specifically, are probably the best exercise for the overall development of the leg. They target the entire upper leg including quads, glutes and hamstrings. They also have to effectively strengthen the lower back. If you jump squats then you are missing out on serious muscle definition.

Chest Press

The press of the chest is another excellent compound exercise that works a lot of upper body muscles, including the chest, triceps and deltoids. It also works the core. The press of the breast is an essential exercise to develop a good upper body strength.

Pull Ups

Pull Ups are one of the most important exercises to develop strength. They also hit the lats, rear delts and biceps to give your upper back and arms a serious definition. If bodyweight pull-ups are not yet possible, try a machine assisted pull-up or use tape under your feet for help.

Slots

Like the squat, lunges are another quality compound exercise that will turn the legs and buttocks of smooth toned and tight. Slots can be done with the body weight to start and heaviest weight as you progress.