Seven Things Women Should be Doing in Their Workouts But Aren’t
Are you undermining your own workouts?
With all the bad advice out there, it’s easy to find yourself wasting your workout time and not seeing any changes in your body. Women are especially susceptible to poor results due to all of the ridiculous misinformation about how to train and what to eat.
The big lifts are the multi-joint lifts such as squats, deadlifts, lunges, chin-ups, presses, and so on. They are by far the most worthwhile exercises for everyone to train, and women will get special advantage out of planning their workouts around them.
Studies show that most people who are lifting weights do not use loads that are heavy enough to produce any changes in body composition or strength. Women are most at risk of wasting their time because of the mainstream misconception that they must only lift super light weights or else they will get big and bulky.
Research has found that even women with training experience will sell themselves short and pick weights that are 30 percent lower than the lightest weight needed to produce any body composition benefit.To get lean and improve your body’s shape and “tone” you’ll get much better and faster results by lifting weights that you’re not accustomed to. This can burn a lot of energy and produce a fat burning hormone response if programmed properly. It also overloads the muscles so that you get stronger and more athletic.
Most important is to train the majority of exercises with free weights because this will allow you to perform multi-joint exercises instead of machine-based lifts. It also allows you to use a full-range of motion, which is necessary to optimally train your muscles.
Counting the tempo of each weight training exercise allows you to apply the most effective stimulus to your body so that it adapts quickly.
Both women and men make the mistake of turning to aerobic cardio workouts to lose fat and get in shape. Although it seems logical that cardio would lead to fat loss since it burns more calories than sitting on the couch, studies show it doesn’t measure up for women:
Planning what you’re going to eat with an eye on getting the most out of workouts can be a useful way for simplifying nutrition. This might seem surprising since most people think of complicated pills and powders when “workout nutrition” is mentioned. But that’s not what we’re talking about here.
By approaching your workouts with focus and drive, you will at least triple your body composition and performance results. Screens on TVs, iPads, computers, and phones have no place in a purpose-driven workout.
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