We are searching data for your request:
Upon completion, a link will appear to access the found materials.
It's harder for women than for men to lose fat and build muscles, as they have fewer of the hormones that stimulate muscle growth, but women of all ages can gradually lose fat and gain muscle by combining dietary modifications with exercise. Although women won't get the massive muscles of male bodybuilders, they can develop firm, well-defined, strong muscles. Moreover, a healthy diet and regular resistance and cardio training reduce the risks of osteoporosis, heart disease, diabetes and other chronic conditions.
Lift weights to define muscles. Choose weights that enable you to do eight to 12 repetitions. As you get stronger, increase the weight; if you can do more than 12 reps with a given weight, you are not developing strength efficiently. Perform three sets of each exercise.
Prioritize compound exercises recruiting major muscles groups such as squats, leg presses, bench presses, lat pulldowns, upright rows and lunges. At the end of your workout, if you have time, move on to movements that isolate muscles or work smaller muscles, such as triceps extensions, biceps curls, leg extensions and leg curls.
Use a three-day workout cycle. Do legs and abs on the first day, chest, back and arms on the second day, and moderate low or non-impact cardio on the recovery day.
Eat a well-balanced diet containing approximately 250 to 500 calories a day fewer than you expend for a gradual steady fat loss. Do not aim for a greater calorie deficit or you will lose muscle as well as fat.
Consume several small meals a day, each with at least 10 grams of lean protein and a small amount of complex carbohydrates rather than two or three big meals.
Do at least 30 minutes of cardio exercises such as biking, elliptical trainer, running, cross-country skiing or swimming five times a week to burn fat. Schedule your cardio exercises after your weight sessions so you won't be too tired to lift weights.
- Free weights recruit stabilizing muscles as well as the main muscle group you are working, but machines are safer. If you want to use free weights, consult a certified fitness professional to learn how to lift them correctly and only lift heavy weights if you have a spotter. Otherwise, use machines.