Secrets of the Fitness and Cover Model Revealed (Feminine Shape)
How to Get Lean Muscle For Women
Are you
looking for ways on how to get lean muscle for women? Do you want to still have
that feminine appearance with curves? This can be achieved by training the
muscles correctly, eating the right foods and still maintain that soft look. In
this article we will reveal what you need to do and apply to get those results.
~ How To
Get Lean Muscle For Women Tips:
- Replace
the light weights - Ok,
there's myths and there's facts. Weight training for women with heavier weights
is not going to build you huge muscle mass as the female body does not have
enough testosterone to do this (this is not powerlifting training). So replace
the light weights for some slightly heavier ones because weights are what shape
your body to give you curves, shape and feminine lines. Trust me on this, to
add sexy curves to your body don't be afraid of the heavier weights in your
weight training programme. Plus be aware of your weight on the scales too, as
one pound of muscle which is very hard for a female to achieve, takes up a lot
less space on your body than one pound of body fat does. Go by the mirror
rather than the scales.
- The
importance of fats - Oh no,
fats I hear you say, the dreaded "f" word! Well, fat free can be
dangerous for your body when shaping up and you must eat some fats to lose fat,
fact not myth. A lot of products that are fat free have extra sugar for taste
and that will send your insulin level right up. Now insulin is a fat storage
hormone so you will need to keep down to a minimum the amount of insulin surges
you have per day while staying within your calorific budget. Please do not be
scared of fats and try to include 20% of them daily of healthy ones in the how
to get lean muscle for women programme.
- What
about carbs? - Carbs
can play a huge role in achieving your shapely, feminine body. They are not
necessarily the bad boys. It's really all about the amount of carbs that you
eat and also when. To best way in which carbs will work best for you is before
and after your workouts. At this time your muscles will soak them up for energy
and afterwards to replace what has been used in your training session. The
lower you keep your carb intake the less you will crave sweet foods etc.
- The
cardio factor - All
fitness routines should involve cardio so here's the secret on how to get
better results in less time. By introducing high intensity interval training
(HIIT) into your how to get lean muscle for women routine, Instead of adding
more hours to your cardio routine and performing at a steady pace. Cut down to
20 - 30 mins per session as that's all you need with HIIT. Start out by warming
up then alternate 30 seconds all out bursts followed by intervals of 90 seconds
at an easier pace to recover. Over the weeks and months build up your interval
burst time for even faster fat loss and shapely feminine gains.
Nobody
ever said it was going to be easy reshaping your body. The good news is that by
following the above guidelines you will be on your way to achieving the look
you desire.
10 Great Cardio Routines to Get Lean Fast
Give your cardio routines a different mix before you ask a fitness
expert for help to shed those fats. I have listed below things that can help
you on your cardio routines:
1. Combine high and low intensity cardio. There is no need for
long sessions of low-intensity cardio if your goal is only to shed those fats
away. You will hear a lot of fitness gurus telling you that you can burn those
fats easily when you do low-intensity cardio. Yes, you will burn those fats
when you do the 40 up to 90 minutes cardio session though it will not have a
big effect on your metabolism. However, doing slow steady cardio sessions will
have fat-storing hormonal effects on you. Additionally, your body will get used
to it after 6 months storing some extra body fats preparing your body for the
next round of cardio sessions.
2. Introduce (true) interval training. If doing exercise has
become a daily routine to you, then you know the term "interval
training" - varying high intensity workouts with lower intensity sessions.
This is great since it gives you more endurance to do harder routines in a
short period. Additionally, it keeps your energy twice higher when you perform
high intensity cardio. Moreover, your metabolism will develop if the resistance
on the routine is high enough. The only issue you would most probably
experience is your lack of determination to push yourself more. You can spend a
minimum of 20 minutes for effective interval training.
You need to make sure that by the time you reach the high intensity, you
have to push yourself so hard that you almost feel like you are going to
collapse while you are getting near the time you set for your routine. Ways to
recover are either to standstill or just stay relaxed and take it slow. If you
still feel the same before and after the workout, then your routine is not yet
enough. Lastly, there should be variations on your routines. You can try two
different routines in a minute or a 45 seconds hard routine with 30 seconds
dedicated for recovery. Routine variations will play an important role if your
want to see your desired results.
3. Try some sprints. Did you ever wonder how is the body built of
a sprinter differs from a marathon runner? Sure, there is a big difference.
When we think of sprinter, we think of them spending more time running but they
are also into bikes or doing cross training for both. Though interval training
may improve either or both speed and resistance, sprint is based solely on
speed. They are done for a specific distance on given period that is followed
by a complete rest.
4. And a few hills. Hills are a great way to develop those lean
muscles on your gluts and legs and to increase your metabolism as well. While
some cardio will not have a long-lasting effect on your metabolism, using hills
for your cardio routine will. This is definitely the best approach to cardio
training. You can change the inclination setting of your treadmill to at least
8 or go to a handy hill in a local park near your place. You can get started
with a simple brisk walk and as your body get along with the routine, you can
combine it with other training like a light running. If you like pushing
yourself more, you can integrate training or sprint based training while on
hill for up to 20 minutes instead of just doing a simple light running. This is
a kind of workout that your body will find hard to recover the first few times
you do it.
5. Combine cardio to other training routines. Have you ever
thought of combining your cardio routines with other training that you are
doing? If you are a busy person or feeling stressed, doing cardio routines
alone can activate a stress hormone reaction to your body that builds more
storage. If you are not stressed and you did a cardio more than you are
required to do it, it will also have the same hormonal effect on you. So, when
can you consider cardio training as excess? This is doing cardio anything more
than 2-3 minutes in a week and longer than the average 20-minutes per routine.
You can forget about this rule if you are training for endurance event, as some
experts will say that weight training is better in this kind of event than
cardio. Real training is a kind of training that our bodies were designed to
do. It can include bending, squatting, twisting, lunging, pushing and pulling
some kind of heavy objects.
6. Focus on your workout to see results. Some people's minds
drift away while doing their workout on a cardio machine while their bodies
just go through the motion. If you are serious on spending some time on the
gym, then you have to focus more. At times, you might feel like it is just
right to follow the speed of the cardio machine, and that is fine. However, if
you do this all the time, you are not serious enough on your training. In this
case, you have to make a choice - push yourself to train to see those results
or just stay at home and relax.
7. Mix it up in the great outdoors. Doing cardio routines may
include using some sort of equipment. Sometimes, however, the best workouts
that you can do are the ones that includes spontaneous activity or some casual
or organized sport. If the routines that you are doing in the gym are no longer
a challenge to you, it is high time for you to hit the outdoors. You can join a
Frisbee game, try rock climbing or tag along with your friends that play a
certain sport. You can also try new ideas that you can start doing with your
friends!
8. Turn your weight session into cardio. This is my most
preferred cardio training. Since I learned how much more weight training that
truly works is effective for keeping yourself lean, I have looked for more ways
to improve it. This is the reason why I love circuit training. This saves you a
lot of time, helps to tone your body, and you will see those sweats coming out
of your body as it never did before. Lastly, it takes care of cardio training
without having to use cardio machines. It is very simple - you can choose 3-8
weight training exercises (bigger movements is more effective compared to
isolated ones) and do it again, one set of each. Take time to recover for 90
seconds and then repeat it 3-5 times. A break is optional, that is if, you want
to keep pushing yourself more on this routine. You will see that this routine
really works.
9. Use your upper body. Your legs also need breaks. On the other
hand, if you have been accustomed to heavy training, then it is high time of
doing something more than performing the traditional cardio training. You can
do some upper body cardio. I would recommend rowing machine. You will know how
effective this machine the moment you used it. Spending just 5 minutes on the
rowing machine will really get your heart pumping faster. I like using the
rower for some sprint training or for interval training - 100 meters flat out
and then followed by at most 200 to give your body some time to get used to
this routine. However, if you really want to see some lasting results, a
shorter and harder combination will be a better option.
10. Just stop. What if you were told to cut out cardio training
altogether? This may not be for the long term but only for a couple of weeks.
You might start to think of doing a very different routine than what you are
doing before. This is fine. Everybody deserves a break. In most cases, people
notice that by the time they cut out their cardio routines, their performance
improved on some other areas. You may hear others that when they are doing
weight training, they are not giving their 100% on it so that they can save
some of their energy for cardio. I have been a cardio queen for years but this
did not stop me from improving my training by trying out some other routines
and 'no' is not an option here. I would advise at least 2-4 weeks of cutting
out your cardio routine each year for maximum results.
The choice is yours. In the meantime, try to get started by doing all
the things I have mentioned here and I mean right away. I can guarantee you
that you would be able to see the result in just a week or two and the visual
results will soon follow.
References
Barry
Cross
Kat Eden
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