Weight lifting exercise is crucial to your health, weight loss and fitness success. If you do not use weight lifting exercise on a regular basis you simply will not reach your goals. It is very easy to quickly and easily adapt your eating and exercise habits so you can achieve the results you want and deserve, and still have the time for a great family life. But the key is actually doing it.
Why weightlifting in the first place? Well, the more muscle you have, the more calories you burn while sitting and doing nothing. More muscle will not make you look big or fat. It will make you look more defined and attractive. You will never look like a man. Also, just going to the gym will allow you to burn calories just by working out.
One of the weight lifting exercises that put the pressure on the legs is the Deadlift. Stand straight, with your hands (holding the dumbbells) by your side. Now lower you body, as you do while sitting on a chair, tilting you back a little towards the front. Go lower till you reach the position that you have when you are sitting on a chair. Hold it for a few seconds and then come back the original position.
Standing Calf Raise, as the name suggests, helps in the development of calf muscles. Take the aerobics plank and partly put one foot on it (with toes on the plank and heel on the ground). Take dumbbells in your hands and place them by your side. Now lift the foot which is not on the plank and then, slowly rise your other foot off the ground (putting pressure on the toes). Hold for a few seconds and then come back the original position. Repeat the procedure with the other foot on the plank.
It’s important to gradually increase the weight in these workouts. When you have reached the maximum amount you can lift, vary the routines so you’re putting different forces on muscles and bones.
Without a doubt, weight lifting for women should be top priority when it comes to losing weight, toning up, or just plain getting into shape.
You Must Lose Weight First Before You Lift Weights
Last but not least is the myth that you should lose weight before you start lifting weights. This myth exists because women often become discouraged when they diet and lift weights since the weight loss that occurs isn’t reflected on the scale. This is because the weight lost is body fat, not the muscle you need to stay healthy. Lifting weights while dieting will help you keep the muscle you have ensuring the weight you lose is body fat. Studies confirm this showing that combining aerobic exercise, dieting, and strength training leads to greater losses of body fat and weight than when you only diet or diet and do aerobic exercise.
Below is a workout that will help you build the body you desire.
It’s a 3-day a week workout that should be performed on alternating days, Monday, Wednesday, Friday for example.
Each workout includes exercises for the entire body, and uses sets of 8 reps to help you burn as many calories as possible at each workout while building, or at a minimum, holding onto your hard earned muscle when dieting.
Combine this workout with 2-3 days of aerobic exercise and a proper diet and you will get the best results of your life.