FAT-WHYME

A woman can achieve their fitness goals in a gym?

If you're reading this article, we will assume that you already know you need the exercise anaerobic (strength training) to be truly adapted to life. Women are not average. You are concerned by fitness and you're probably a member of a health club. Most likely there is going to the gym at least very difficult three times a week, using all exercise equipment and working in the corners.

But to achieve their weight loss goals? Are you sexy woman who wants to be? You know that maintaining your health and fitness is the surest way a beautiful woman, but pleased with the progress we have made so far?

Perhaps the problem is that you made the wrong exercises in the wrong direction. As say, knowledge is power, and if the ability to achieve real life, it is important to understand exactly what type of resistance (weight) is the best for a woman, the number of repetitions (representatives) you should do, how many series, you must complete and how often you should exercise.

The aim of this work is to help understand how to exercise is critical to your overall fitness. In other words, just being in an exercise program will not make you Wonder Woman. But being on the RIGHT fitness program.

Definitions of the ability of some women:

Resistance (weight) training is very important for women. Without it, will never be the daughter of fitness you want to be. Before continuing this discussion, it is important for us to pause and define some terms exercises Resistance:
1. Resistance Training: Exercise using progressive resistance movements to develop strength.
2. Repeat: An exercise individual movement ended. Rehearsals are usually in multiples. Commonly known as a representative.
3. Game: A group of repetitions of an exercise movement performed consecutively, without rest, until a certain number (or momentary exhaustion) is reached.
4. 1RM: one repetition maximum. The maximum resistance to which a person can make a repetition of a movement exercise.

Example: If you weigh the biceps biceps work, we start with the dumbbells in each hand and arms fully extended downward. Keep your elbows locked at your side, you raise each dumbbell upward by contracting your biceps. When biceps have lifted weights as high as you can, your arm is close to the chin. This is called the "top" move. To complete the test, unless the weights slowly to the starting position. This is a repeat of dumbbell curls. Resistance training is commonly done in groups of repetitions. In this example, you may do three sets of ten reps if you want to fill thirty fully arm dumbbell curl.

We know that women need to train the force, and we also have practical knowledge of training against resistance means just that. With this information in mind, let's look at the reason why Women are not formed in this way.

I do not look like Arnold!

Many women fear that resistance training (or lifting) will "be large "or appear bulky. Well, fear not participate in resistance training, women do not do big or bulky. Let's look at that.

First, most women do not have enough testosterone in your system for huge muscle. This is the bottom line, and is the main reason never muscles large, no matter the amount of resistance train. About the only way for a woman to get big muscles like a man is to change the hormonal balance using of anabolic steroids that mimic the action of testosterone. If there are anabolic steroids, you have nothing to fear.

Second, even if you want to get big muscles like Arnold would be almost impossible. Today, right now, I can assure you that there are millions of men trying to get huge muscles. Very few of them succeed, and men have all the testosterone.

The third reason against resistance training (weight lifting) does not give women muscles big, big, women rarely do the lifts that will give you big muscles. There are several ways to weight train, and most people do not have a clue how to achieve their training goals.

If your goal is to have the muscle mass, tone, without a lot of size, then you should do many repetitions with a relatively small amount of weight (resistance). You can increase this way all day and do not develop large muscles. This approach resistance training to do two things: burn fat and tone muscle. That's it.

If your goal is to increase muscle size, then you must lift relatively heavy weight (resistance) 6-8 times a game. The weight selected should be 80% of their 1RM. For example, if most of you could press bench is 100 pounds once. (Your 1RM) and the increase in size ranging mix of about 80 pounds. 6-8 times per game. Compare this with the training of someone who wants to burn fat and muscle tone. The person who wants to gain muscle size even higher weight and fewer repetitions.

Finally, perhaps your goal is to achieve maximum resistance. An example of this would be a weightlifter. Resistance training for strength, you must remove as much weight as possible, but only once (one repetition). Obviously, this method does not burn more fat. There will also build big muscles, but will result in muscle growth and over more beyond what most women find attractive.

In summary, there are three ways to form the resistance and the vast majority of women do not will be passed to build big muscles like Arnold. Even if you want to build big muscles, it is very unlikely you would be able (to unless you take anabolic steroids!), because women just do not body chemistry than men.

Well, a summary of the reasons for training resistance makes women not big or bulky:
1. Most women do not have enough testosterone in the system to get big muscles.
2. Even if you want big muscles like Arnold would be almost impossible for that building huge muscles is not easy.
3. Women rarely make lifts that will give them big muscles.

The result is that for women to become big and bulky, they need to consciously try to get big and bulky. It would need some kind of survey of an enormous amount of effort, a certain type of material and probably regular doses of steroids. As you can see, there really is no danger that each of us will become Arnold or Rocky Balboa.

Positive and negative fitness training:

There are two movements in a resistance training (weight lifting) exercise. They are called the parts of concentric and eccentric exercise, also known as the "Positive" and "negative."

The concentric (positive) is part of the resistance training movement is defined as "action muscle in the muscle is shortened by its own means "(Source: Fitness, The Complete Guide, ISSA, 2001). Some examples might be pushing the bar away from you in a vise, or raise the bar to the chin in a bicep curl.

The eccentric (negative) unit in the resistance movement is defined as "muscular action in which the muscle resists while he is forced to lengthen (Source: Clean way, the complete guide, ISSA, 2001). Examples of this would be lowering the bar on a bench, or down the bar away from the chin in a bicep curl.

The point being made here is that the eccentric part of the resistance movement is the education component leading to a significant muscle growth. The eccentric (negative) is what really makes the vast majority of muscle growth in resistance training. The concentric (positive) tone.

Male Fitness Tips:

Armed with this knowledge base on three different ways to form different resistance and the two movements in any resistance training activity, we are ready to consider how a woman should approach their gymnastics training. You deserve the best weight loss program available, and the goal is to help you make the most out of your gym membership.

For women to experience rapid weight loss, should participate in strength training to achieve this objective. You should be lifting relatively light weights and more repetitions. Above, you do not hear or 10-12. We speak of 60-75 total repetitions completed in three sets series of 20-25 repetitions. High repetitions with low resistance to fat burning and muscle tone, but not lead to extreme muscle growth.

Women should be trained enough to achieve your weight loss, which usually means at least three times a week. However, many women want to enter the health club more often than accelerate your results. The only reason for the formation of resistance less frequently than daily worries about the muscle damage that can occur using free weights or weight stacks. As we discovered in our discussion of the eccentric (negative) and concentric (positive) movement of resistance, muscle tissue can be damaged when using weights or weight stacks.

So when it comes to frequency of training, women are weights or weights should maintaining resistance training every other day. This will allow both muscles recover between workouts and minimize the risk of injury.

In short, women in search of fitness should not forget these fitness tips:
1. Use relatively light weight, maybe 50% of their 1RM.
2. Do repetitions. 20 to 25 repetitions per set must be right.
3. Make at least three sets of each resistance training exercise.
4. If you use free weights or weight stacks, train every two days.

Following these tips will help you lose weight and tone without danger of becoming a big muscle woman so that their children not recognize him.

About the Author

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