Weekly Workout Plan To Lose Weight And Gain Muscle Women Women’s Fitness Central – 3 Key Concepts For Body Shaping Women Must Apply to Achieve Their Goal

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Women’s Fitness Central – 3 Key Concepts For Body Shaping Women Must Apply to Achieve Their Goal

In an effort to get fit, reshape your body, and meet your goals, there are key components in your women’s fitness program that must be applied. Unfortunately, most of the myths we hear about today go against these basic concepts. Despite the misconceptions that have been passed down through the generations, the 3 components of body shaping women should apply to get the body shape you want are listed below.

But before you cover the 3 key components, it is important to realize that women in bodybuilding need to find a program that allows two things to happen. One is that you add muscle. The second is that you lose fat. The two activities go hand in hand and your results will be minimized if one action is achieved and the other is not. If you​​​​​​​​are just losing fat and doing nothing to increase muscle, you are essentially getting the benefit of the beanpole look and that does not offer much shape to your figure. (Of course, then you might be the lucky one who is often called upon to push in tight confined spaces.) If you’re building muscle but not losing fat, you might enjoy the sumo wrestler look. And well… when imagining that shape, I personally want to look in the mirror and see a marshmallow staring back at me. Remembering the concepts below will help you avoid this fate.

  • Lift heavy weight – Most women when asked about their goals always say they want to be toned but not bulky. Here’s the good news…women don’t bulk up. It takes extreme concentrated effort, very specific targeted training, and typically illegal supplementation (IE: steroids) for a woman to actually gain any muscle mass. Now this is not to say that you are not building muscle, as that is the purpose of resistance training. However, the extent to which you build that muscle is limited. By the way, if you are looking to do a little body shaping, women should add a little muscle as part of that. So lift the weight, push yourself, and see how heavy you can go.
  • High Intensity Cardio – There is a tricky little button on most cardio machines labeled “fat burning mode”. It’s deceptive because the label implies that by working in that mode you’re actually achieving much more than you really are. It’s a pretty easy pace with little difficulty. The truth is that it takes 2 to 3 times longer to burn the same amount of calories with the fat burning mode than it does if you work out at a moderately high intensity for 30 minutes. If you want to make your​​​​​​cardio exercise worth your time and get some real benefit from your work, you have to put in some effort…push yourself, increase the intensity, increase your heart rate, and most of all, FREE the fat burning mode.
  • You Can’t Outtrain Your Diet – The bottom line of any women’s fitness program is that diet plays the biggest role in shaping women. And for any significant changes to occur, calories must be cut. Although most of the time I wish there was another way, the truth is that you need to make changes in your eating habits and reduce your calorie intake. Maintaining your same habits in taking calories into your body and continuously trying to add more time to your workout to cause a caloric deficit can have some short-term benefits. But in the long run, your time, energy or body will run out long before your goal is reached. Consider this; to work off the extra slice of cheese pizza you had at lunch, you need to run an extra ½ hour on the treadmill at a moderately fast pace. Now I don’t know about you, but I certainly don’t want to spend more time practicing than I have to. With that in mind, I personally think twice about whether I really want or need that second place.

Apply these keys to your women’s fitness program to start shaping your body as a woman. Working with these concepts will refine and redesign your body in no time.

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