STRENGTH TRAINING FOR WOMEN - THE KEY TO A DREAM BODY

• WEIGHTLESS WORKOUT AND WITHOUT TOOLS
• THE 6 BEST TIPS TO GET VISIBLE RESULTS
• HOW TO TRAIN AT HOME WITHOUT TOOLS
• PLANK DIET, 9 POUNDS LESS IN 2 WEEKS
• WHAT ARE THE BEST FOODS TO LOSE WEIGHT?
• TIPS AND TRICKS FOR A FUNCTIONAL BODY
• WOMEN AND FITNESS: 6 TIPS FOR A HARMONIOUS BODY

Although today weight training in the gym is no longer a territory reserved for males, muscle development and strength training for women are sometimes still scary. The fear of becoming too muscular and losing female curves is widespread and prevents many women from practicing strength training or weight lifting. Particularly if it is a matter of losing a few pounds or reducing body fat, strength training is the key to success.

Many movie, music and sports stars practice it and post the results of their training or favorite exercises on social networks. With the compact Personal Trainer we want to help women forget the fear of weight and find out how they can train in a way that suits them. In fact: strength training is an indispensable ally for achieving the dreamlike silhouette.

1. BECAUSE RESISTANCE TRAINING IS NOT ENOUGH

It is often noted that in the gym, women mainly use cardio tools and avoid the weights and tools that train strength. But the key to success for a toned and defined body is strength training.

Muscle mass, with its 22% of the total, consumes almost a quarter of our daily energy balance. Muscles are the most powerful weapon against excess pounds and fat pads. Muscles burn calories even at rest and increase the basal metabolism which stimulates fat burning in the long term.

Strength training for women not only serves to develop quality muscle mass, but also contributes to maintaining existing muscles. A pure resistance training combined with a low-calorie diet allows you to reach the calorie deficit, but in the long term weight loss also translates into loss of muscle mass.

The loss of muscle mass lowers the energy needs of the body, which often continues even after losing weight.

The consequences:

• it becomes increasingly difficult to reach the caloric deficit and therefore to consume the fats.
• After losing weight, the risk of the so-called "yoyo effect" is hidden.

And here comes into play strength training that helps maintain and define existing muscles and promote fat burning. Resistance training is an intelligent integration of strength training. It helps to burn more calories, improve performance and strengthen the cardiovascular system.

2. DON'T BE AFRAID OF BECOMING TOO MUSCULAR

The fear of becoming too muscular by doing weight lifting or strength training is totally unfounded. Women are biologically programmed differently than men. They have the same muscle structure, but usually produce much less testosterone, a hormone that promotes muscle development. The woman's body differs from the male body in its muscular development, strength and fat percentage. For these reasons, for women it is worth the following: there is no danger of becoming mountains of muscles, but the training will serve to purchase round and defined forms.

Adequate resistance is needed to stimulate the muscles during training and to reach a good definition. It is however useful to find your way around training programs for men.

3. THE ADVANTAGES OF STRENGTH TRAINING FOR WOMEN

Definite and tonic forms are one of the many advantages of strength training for women. The whole body is toned and the muscles are defined, two aspects that make the woman's body even more beautiful. By increasing the percentage of muscle mass and decreasing the adipose mass, the contours are more defined and the female curves stand out more.

Unlike resistance training, in strength training you can train individual muscles or muscle groups, thus shaping certain body parts.

It is therefore possible to modify the proportions of the body, creating a more harmonious silhouette. For example, a large pelvis can be balanced by training and developing the upper part of the body. Strength training also contributes to improving overall health and well-being in women.

A better body awareness increases the quality of life and daily well-being - those who are well in their bodies acquire greater self-confidence and self-awareness. Training in particular of dorsal, arms and pectoral muscles improves posture and is especially useful for preventing the negative consequences of sedentary work.

An advantage for women with limited time and budget:strength training can also be done at home, without necessarily having to register in the gym. Using fitness tools, such as kettlebells or dumbbells, you can perform an effective workout even within the home. It takes just half an hour  to effectively train the whole body.

4. EFFECTIVE EXERCISES FOR A DREAM BODY

Above all, the fundamental exercises in strength training for women are very effective for training the synergy between different muscle groups. This aspect is fundamental for a correct and healthy posture and for performing the movements well in daily life and in sport. No coincidence that these exercises have established themselves as true classics.

The most important basic exercises are: weight lifting , squats , lunges, Bench Press , tractions.

The unbeatable advantages of these exercises:

• they train more parts of the body at the same time.
• Minor muscle groups are also involved, which are often overlooked by other exercises.
• Thanks to the complexity and effort it increases fat burning.
• They stimulate the production of testosterone growth hormone which acts on the whole body.
• Almost no tools or objects are needed, the exercises can be performed at home.

5. SAMPLE TRAINING PROGRAM FOR WOMEN

At the beginning it is enough to train 2-3 times a week. You can integrate a resistance training session. The training program can be configured, for example, as follows:

Monday: 

Strength training (Bench Press, Military Press, crunches)

Tuesday:

Rest

Wednesday:

Force B training (weight lifting, pull-ups, rowing machine)

Thursday:

Resistance session (30 minutes by bike)

Friday:

Strength training C (squats, lunges, leg press)

Saturday:

Rest

Sunday:

Resistance session (30 minutes of jogging)

It is important to include breaks in the training program because the body has time to recover before the next session and build new muscle mass. Muscle development does not take place during training, but in recovery pauses.

6. STRENGTH TRAINING FOR WOMEN - USEFUL TIPS

Whether you want to lose weight, decrease body fat or tone and shape the body, to reach your goal faster and more effectively, in addition to the sports component, you should also follow a proper diet . A balanced and targeted diet, as well as rich in proteins, increases the positive effect of strength training.

To work out with optimal results, protein shakes are available, such as Shape Shake, for perfect integration after strength training that also supports muscle development and fat burning. And don't worry: protein shakes are not only suitable for men . Because we have to dispel the myth that protein shakes and women don't get along.