Women's Fitness - 7 Tips To Gain A Fit Body

A beautiful body is what women long for. No matter whether it is Hollywood or anywhere else, this has always remained a trend. But there are many right ways of exercising programs for women who are looking for effective losing of fat.

Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits. This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety. Planning out routines for your fitness program is factually the trickiest of all among anything else. However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

 

 

1. Always know that muscle can never be strength trained within a day. A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and over training can take place if exercising is done on consecutive days.

2. Instant weight loss in never possible. For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease. Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance. A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target. You can also consider using machines than simply using weights freely.

4. Strength training programs need to be regular and consistent for ensuring successful results. Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training. Replacing good habits with bad ones is mandatory.

 

 5. Every 4-6 weeks changes are required in strength training. This would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential. Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

6. Specific objectives are a must so that the strength training programs are created accordingly. It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective. There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles. Keep the right goals to structure the best fitness strength training program.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week. This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner. It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Source Abhishek_Agarwal

4 Core Movements for Beginners

Are you just getting started with a fitness routine and aren’t sure how to train your core? Here are a few basic core movements for beginners, with advanced options that can be done once you’ve mastered the basic exercises.

Modified Plank

Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso.
Once your core is engaged, slowly lift your torso and the upper part of your thighs off of the mat, while the knees remain on the floor. Do not allow the lower back to sag or the hips to lift up in the air. Your shoulders should remain away from the ears. If wrist pain is an issue, drop to your elbows. Try holding this position a couple of times while continuing to breathe and maintain good form.
Try this position before moving into a full plank so you understand the concept of how to engage your core. This will also give you a sense of how strong your arms are as you hold yourself up in a plank position.
Advanced: Begin in full plank position and place a small weightless ball under your rib cage. This will keep your body position accountable while you attempt to lift the opposite leg and arm simultaneously; repeat on the other side.

Modified Side Plank

Lie on your side with your knees bent and stacked on each other; do your best to keep a straight line from the top of your head to your knees. Engage your core muscles (as discussed in the plank exercise) and slowly lift your torso, supporting yourself with your forearm directly under your shoulder.
Try this position before moving into a full side plank so you understand the concept of how to engage your core. This will also give you a sense of how strong your arms are as you hold yourself up in a plank position.
Advanced: Do a forearm plank with your legs on top of a stability ball. One leg at a time, drive your knee into the stability ball to make the surface unstable.

Reverse Crunch

Lie on you back with your knees bent to 90 degrees and your core muscles engaged. Place your arms out to the side with palms facing down. Keep your knees directly above the hips at 90 degrees and slowly drop your legs toward the floor. Once you feel loss of core control and/or your back start to arch, bring the legs back to the starting position and repeat the exercise. Do not move your upper body or your head during this exercise. Depending on your level of core strength, this movement could be very small. The stronger your core becomes, the lower you will be able to drop your legs.
Advanced: Lie on your back with your legs at 90 degrees and place a small weightless ball on your shins. Do not hold the ball with your legs or let it sink down toward your ankles. Lift your torso up off the ground and twist to the right and the left.

Bird Dog

Place a mat on the floor and come on to all fours with your hands and knees on the ground. Your hands should be directly under your shoulders (fingers facing forward) and your knees should be underneath your hips. Keep a straight line from the top of the head to the hips and engage your core as you extend the opposite arm and leg simultaneously. Place your hand and knee back on the ground and repeat the extension movement on the same side. To protect the lower back, don’t allow the arms and legs to extend up past hip height. Always keep your core engaged and your spine in a neutral position. Once you have completed one side, move to the other side, keeping your movements as controlled and fluid as possible.

Advanced: Continue with the same movement, but abduct the arm and leg (moving it away from the midline of the body) while trying to remain balanced.

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