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

10-Minute Body Weight Circuit Workout

No equipment? No problem. This total body home circuit includes a variety of classic body weight exercises to work your body from head to toes. Some of the moves include plyometric jumping and other high intensity moves. Modify the exercises to fit your fitness level.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  This workout is for intermediate/advanced exercisers.  

Equipment Needed
A chair, bench or step

How To

• Perform the exercises for the suggested time, one after the other, with short rests in between
• Perform the circuit once for a 10 to 15-minute workout, repeating up to six times for a longer, more advanced workout
• Add extra rest periods as needed

Warm up: Light-moderate cardio for 3-5 minutes
1 min - Alternating Squats and Squat Jumps Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Alternate for 60 seconds.
1 min - Front Lunges and Plyo Lunges Step forward into a lunge with the right foot, then step back and lunge forward with the left foot. Repeat for 30 seconds. Follow with jumping plyo lunges: Begin in a lunge, jump up and switch feet in the air, landing in a lunge with the other foot forward. Repeat for 30 seconds.
1 min - Bear Crawls and Pushups Squat to the floor and walk the hands out to a plank position. Do a pushup, on knees or toes, walk the hands back and stand up. Repeat for 30 seconds. Follow with 30 seconds of pushups.
1 min - One-legged deadlifts-Right LegBalance on one leg with arms straight up by the ears. Bend at the hips to bring the torso parallel to the floor while lifting the back leg straight up. Lower and repeat for 60 seconds. Weight optional.
1 min - One-legged deadlifts-Left LegBalance on one leg with arms straight up by the ears. Bend at the hips to bring the torso parallel to the floor while lifting the back leg straight up. Lower and repeat for 60 seconds.
1 min - Wall Sit with Knee LiftsSit against the wall or ball (optional), knees at 90-degree angles, weight in the heels. Holding the position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot for 60 seconds.
1 min - Dips with Leg Extensions Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds.
1 min - BurpeesSquat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.
1 min - Triceps Pushup with Side Planks In pushup position, with hands close together, do a triceps pushup. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another pushup, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds.
1 min - Bridge with Leg Drops In a bridge position, straighten the right leg and drop it out to the side a few inches. Bring it back to center and repeat for 30 seconds. Switch sides and complete the exercise on the other leg for 30 seconds.

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4 Ways To Test Your Fitness

There’s something about spring that just makes you want to set a few goals. Seeing as this is the season of “new” and “fresh” and “hope”, it makes sense that you feel most motivated to chase down your wildest fitness dreams at this time of year.

At the moment we’re getting a LOT of questions about how people can go about measuring their fitness without necessarily just going for a good old fashioned run and seeing how quickly they can get from point A to point B.

So, today we bring you four of our favourite fitness tests that require no equipment at all, are actually pretty fun and will test your upper and lower body strength, cardio/endurance and full body conditioning.

Attempt the one or two most relevant for you, or heck, do ‘em ALL! I recommend picking a day of the week that’s ‘fitness test day’ and completing one of these tests on that day, each week throughout the month (e.g. cardio on Monday of week 1, upper body strength on Monday of week 2, etc), then starting again once you’ve done them all.

This way you get through each test every month and can track your progress over a 3, 6, or 9-month period to see how much you improve.

Good luck BUFettes!

TEST #1 – Full Body Conditioning

Welcome to the 7-Minute Burpee Test! This is a really simple way to test your fitness and the ultimate mental strength measure too. All you have to do is complete as many full burpees as possible (meaning both your chest and hips must touch the floor at the bottom of every rep), within 7 minutes. Get tactical about it – perhaps you want to go hard at the start to get ahead, or maybe slow and steady wins the race for you. Just make sure you keep moving for the entire time and try to beat your own score each time you re-do it… or try and beat my last score, which was 115.

TEST #2 – Lower Body Strength/Endurance

This test is literally identical to TEST #1, with only the exercise itself being different. Welcome to the 7-Minute Air Squat Test! Simply complete as many bodyweight squats as you can within 7 minutes. For a rep to count towards your total, your heels must stay on the ground, your knees mustn’t come forward over your toes (push your hips back and down instead of forward) and your butt must come down low enough to be parallel to the ground. My last score was 350 squats – try and beat me, or challenge a friend!

TEST #3 – Cardio Fitness

You can choose to tailor this 12-minute cardio fitness test in a way that suits you. If you love longer runs, simply strap on a GPS watch, or jump on a treadmill and run as far as you can in 12 minutes. Record your distance and try to beat it next time. Or if you’re like me and prefer something a little shorter and quicker, simply decide on two markers to run between, anything from trees, to fences, or sports cones – make sure they’re around 50-100m apart – then run between them as many times as you can within 12 minutes. Make sure you use the same markers next time too! Still too boring? Why not make yourself a bit of an obstacle course, or parkour circuit, and see how many times you can complete it within the 12 minutes.

TEST #4 – Upper Body Strength/Endurance

OK this one is super tough, but so satisfying when you improve and a good way to test your all-round upper body strength.

You have 3 exercises, all of which you’ll try to complete within 60 seconds. If you finish all your reps before the minute ends, you get the remainder of that minute as rest. For example, if you finish all the exercises in 42 seconds, you’ll get 18 seconds of downtime before starting up again as soon as the next minute arrives. The goal is to see how many minutes you can get through before you can no longer complete everything within 60 seconds.

Now here’s the catch: every minute, the number of pushups you have to complete increases by 1 rep. See below for a rundown of the exercises for each set and how it all works.
 
Round 1

• 5 x Supergirl (Prone) Rows OR 6 x Heavy Dumbbell Plank Rows (harder)
• 5 x Pushups
• 40 x Mountain Climbers

Round 2

• 5 x Supergirl Rows OR 6 x Heavy Dumbbell Plank Rows
• 6 x Pushups
• 40 x Mountain Climbers

Round 3

• 5 x Supergirl Rows OR 6 x Heavy Dumbbell Plank Rows
• 7 x Pushups
• 40 x Mountain Climbers

 
And on it goes… so at minute number 10, you’d be cranking out 15 pushups… yowch! How many minutes can YOU last!? I managed to stay in the game for 13 minutes, which is a grand total of 18 pushups.

By Libby Babet

Founder of Bottoms Up! Fitness & AGOGA

bottomsupfitness.com.au

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