Most women at some point want to lose weight in their lives. If you fall in to this category right now, then you’ve made up your mind that you need to eat a little healthier, and you need to exercise a little more.
Exercise is so broad though… what is your game plan? To walk, run, take an aerobics class? All of these are, of course, workouts but are they enough to help you lose your body fat?
Unfortunately for most women, the answer is no.
The best exercise to burn body fat and keep your body trim and tight is all in weight training. Don’t let this be intimidating… women are completely different than men in our composition so you don’t have to worry about bulking up.
In fact, weight lifting not only helps you lose fat during a workout by burning calories but your body works hard to recover afterwards by keeping your metabolism raised for up to 48 hours afterwards! Running and aerobic based workouts can’t claim this.
It gets better, for each pound of lean, sexy muscle you have your body will burn an extra 50 calories (roughly) daily, even if you’re sitting on the couch watching Dancing With The Stars. That is because it takes energy to keep muscle happy, it needs fuel and protein to keep it happy!
Another great thing about lifting weights is that it’s never boring. The number one reason a woman quits her workout regiment isn’t because she’s not getting results, it’s because she loses motivation. Stay motivated with weight training by changing up your exercises regularly, learning new moves, and watching your strength and confidence increase from workout to workout.
If you have never picked up a dumbbell before don’t let that stop you. There are several options, of course you can ask a personal trainer at your gym for a tour and sign up for a few sessions or for a fraction of the price you can look into online personal training which is growing in popularity due to the great price.
No matter what you want to do, remember if what you’re doing now isn’t working don’t you think it’s worth giving it a go?
All weights aren’t created equal though. Just like you don’t burn as many calories walking as you do running, you get different results from different weight training techniques.
Sure those weight machines span the floors of most gyms but these are small, isolated moves that create little calorie burn and little muscle toning. The best results come from total body workouts, and to get that from these machines you would have to spend a long time on all the machines available.
That is why free weights are great. Not only can you work several big muscles at once, you can great large range of motion moves that will blast more body fat and give you better results faster.
If you’re ready to give it a go, here are a few of my favorite exercises:
Curl to press
Single arm dumbbell clean and presses
These are just a few examples but all of them work several big muscles and will have you out of breath by the end of your set. Which takes us to the next question… how many sets and reps should you be doing?
For fat burning results aim to do 2-3 sets of 13-15 reps. Use a weight that is challenging enough that you can’t go past 15 if you wanted. And that should get you great results!
If you enjoyed reading this post then follow this link to read 12 more great weight loss tips for women