Women's Workout Routine To Get Strong And Toned Lifting Weights Will Give More Shape To Your Bod
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You're a female and you want to get a toned body, but you don't want to become masculine. We have news for you!Lifting weights won't make you bulky. Females don't have the same hormone balance and body requirements needed to build larger, bulkier muscles like men have. Adequate nutrition and workout plan will get you in shape
Getting to the gym is already a big step for a woman who wants to get in shape. Don't worry you're not the only one skeptical about lifting weights, but trust us, after after a couple of weeks you will be more confident, see amazing results and let yourself enjoy the process. This is a journey you will never forget. Gymaholic has prepared you a female workout plan so you can get fit fast!
Weight Training And Cardio Training For Women
Women often start working out to tone their body, get a better butt and lose their belly fat. During this weight training for women, we will put an emphasis on these areas, but also work every other important muscle group in the process. Remember that the whole body needs to be toned if you want to look balanced and reap the full benefits of strength training.
Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio (Usually treadmill, but this method should work for any cardio of your choice), make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warm up. To make it easier we have noted the effort level required on specific days of the workout routine:
At a 6/10 effort level, you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.
At an 8/10 effort level, you should be breathing heavily, and only able to say a few short words with some difficulty.
Remember to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.
This female workout plan is composed of 5 days of training:
5 days of weight training
3 of those 5 days of 10-20 minute cardio
2 days of rest, you will deserve it
Train With Moderate And Heavy Weights To Get Toned
People often use the word toning to say "I want to get muscle, but not too much", and they think that doing long repetitions will provide them this toned body. However, having a toned body actually means that you have strong muscles with a low percentage of body fat, which provides this toning effect. Therefore, toning is largely caused by your nutrition, in addition to your workouts. Lifting moderate/heavy weights with a short rest period allows you to burn more fat. During this women's workout routine we will mainly focus on lifting moderate/heavy weights in order to get in shape.
Women Must Aim For 10-12 Reps To Shape Their Bodies
Now you know that if you want to get fit, you will have to work these muscles effectively. In order to do so, you will have to aim for 10-12 reps. This is the best rep range to give a good definition to your muscles.
When looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening and toning the target muscles.
The rep range can also be increased in warm ups. When warming up, less weight should be used. The point of a warm up is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.
Rest Time Between Each Set And Exercise
If you want to get toned your body will need to recover between each set and exercise. So we will rest 30 seconds - 1 minute between sets and 2 - 3 minutes between exercises.
Women's Workout Routine
This workout plan provides you 5 days of resistance trainings. If your schedule is tight, try to make several muscles in the same workout session. It's okay not to follow all the workout routine. However, keep in mind that you must use these type of exercises, aim for these rep ranges and lift moderate/heavy weights in order to obtain a toned body. Doing weight exercises won't make you bulky, bad diet will!
Monday: Legs & Butt
Warm Up Wide Stance Bodyweight Squat: 3 sets x 10 reps
Wide Stance Barbell Squat: 5 sets x 12 reps
Warm Up Stationary Lunges: 3 sets x 20 reps (each leg)
Leg Press: 3 sets x 12 reps
Warm Up Glute Bridge: 3 sets x 20 reps
Glutes Kickback: 4 sets x 20 reps (each leg)
Tuesday: Upper Body + Cardio
Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
Wide-Grip Lat Pulldown: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Dumbbell Shoulder Press: 3 sets x 12 reps
Seated Cable Rows: 3 sets x 12 reps
Push Ups: 3 sets x 10 reps
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Wednesday: Abs & Lower Back & Cardio
High Intensity Cardio: 10-15 minutes (Max 8/10 effort)
Warm up Bicycle Crunches: 3 sets x 20 reps
Crunches: 3 sets x 20 reps
Back Hyperextensions: 3 sets x 20 reps
Oblique Crunches: 4 sets x 12 reps (2 sets per side)
Single Leg Raises: 4 sets x 12 reps (2 sets per leg)
Thursday: Butt & Calves
Warm Up Stationary Lunges: 3 sets x 20 reps
Glute Bridges: 3 sets x 20 reps
Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
Glutes Kickback: 4 sets x 20 (2 sets each leg)
Standing Calf Raises: 3 sets x 20 reps
Calf Press on Leg Press: 3 sets x 12 reps
Friday: Upper Body + Cardio
Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)
Chest Press Machine: 3 sets x 12 reps
Standing Barbell Shoulder Press: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 12 reps
Tricep Dips: 3 sets x 20 reps
Push Ups 3 sets x 10 reps
Make sure you do some stretches after your workout to reduce soreness and tightening of the muscles! The more you train and stretch the muscles, the stronger and more toned they will be!
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