WOMEN PLEASE DO RESISTANCE TRAINING

Women, you will not get bulky muscles from weight training. Let me say that again, women, you will not get bulky muscles from weight training. I'd like to take this thought away from you because it is absolutely untrue that you will bulkup if you lift weights.

Most of us, when we hear of women who lift weights, picture the female bodybuilders we see on t.v., right? There are a few things you need to remember:

1. That is their job and they easily train 4-5 hours a day.
2. Their workout routine is designed to increase muscle mass.
3. They use performance enhancing supplements.
4. Many of them use Steroids.

It is extremely difficult, if not impossible for a woman to put on a large amount of muscle. The truth is there are so many amazing benefits to weight training there is no reason not to do it. Whether Male or Female, strength training is the best way to improve the shape, tone and strength of the body. Not only that but weight training increases bone density and bone strength therefore greatly reducing the chance of osterperosis and other injuries.

Don't be scared to grab some weights and start lifting. It'll make you feel strong and confident and make everyday activities easier to do. You'll love it!!

Check out these other articles for some more info

http://www.fitness-nutrition-weightloss.com/can-women-get-bulky-from-lifting-weights.html

http://www.hemingtraining.com/Articles/TrainingArticles/Females_and_Bulking_Up.htm

What Kind of workout should I do?

Everyone wonders what types of workouts are best. How do you know which style of workout to do? How long should your workouts be? How many times should you exercise per week? There are so many variables that all depend on what your goals are. Do you want to lose weight, gain muscle, tone up, train for a triathlon, sport specific training? What you want out of your workout determines how you structure your workout.

I have experimented with Body Building, Weight Training, TRX workouts, Surge workouts, Bootcamps, etc. Simply put, I've done a lot. I love to lift heavy weights because they make my body feel powerful in a way no other workout can do. I love the basic exercises and the results I see. When I was body building I was doing five 90 minute workouts per week. For me that is too much, but I still love weights. I also love TRX workouts because they are fast, they work your core and full body stability amazingly, I continually get stronger and my flexibility always improves.

My fitness goal is to build a little bit of muscle, stay flexible and strong while also keeping my cardio at a good level. For me the perfect workout includes Weights, TRX and Cardio. I have a 5-6 day routine. The first 3 days are 20-30 minute Surge Workouts with the TRX and cardio exercises. Day 4 is cardio and Day 5 is all my favorite heavy weight-lifting exercises, 60-90 minutes. Day 6 is optional cardio, but usually the weekend is recovery from the heavy weight day. This routine gives me the results I want and allows all the workouts I enjoy, in other words, it's perfect for me.

That is my perfect workout, what's yours? What do you find to be a fun workout? Do certain routines fill you with joy? Those are most likely the kinds of workouts you'll stick with. Write out your goals and what you enjoy to do when you exercise and go from there. Hire a trainer if you need it, it's a great investment to set you on the right path. Make sure to have fun with your workouts and don't forget, You are Created to Move!!

Getting Started

Exercise, we all know that word. Some of us love it and others love it from a distance. Exercising is great for our health, everyone knows that, but what is stopping us from doing it? How do we get back “into the routine?” How do we stay motivated? What types of workouts are best? These are some questions that I'm going to answer for you as well as give you ideas and tips to help you to get moving again and/or take you to the next level in your fitness.

What's motivating you? Is it your wedding pictures? Your next vacation? How about “getting fit for summer?” Sound familiar? Those things may get you started but are only short term and as soon as they're over, so is your routine. Rather than telling you what to have motivate you, I'm going to tell you what inspires me to stay healthy. While I do like feeling strong and looking my best, that's just a motivating factor. What inspires me is having the strength and energy to serve God and not be hindered physically. I want to be the best I can for my wife and family. If I come home drained what good am I to them? To me, if I'm beat, that isn't quality time, just time. And lastly, I stay healthy to best serve those around me throughout my day.

Now that we're motivated, let's take a look at some of the benefits of exercising but this time when you read them, think of what it would be like if these things were a reality in your life and how you would feel as a result.

Slows the Aging Process
Increases Metabolism
Decreases Body Fat
Increases Strength and Energy
Improves Balance
Prevents Osteoporosis by Increasing Bone Mass
Naturally Prevents Depression and Reduces Stress
Strengthens your Heart and Increases Circulation
Helps you Recover from Injury and Sickness Faster
Reduces Risk of Cancer and Heart Disease
Helps you Sleep Better
etc

So now that we're motivated and we know why exercise is so beneficial, let's hear some excuses.

“I don't have the time.” I completely understand how time can be an issue, but the great thing is that you can do an effective workout in only 12 minutes. I'll be showing you how to do this.

“There is No gym near my house, I don't have any exercise equipment, I can't afford a gym membership.” Very valid reasons, however, there are many effective exercises you can do only using body weight so you're never out of options. You can workout anytime and anywhere.

“I don't know what to do.” Hiring a personal trainer or joining a group fitness class is a great way to learn some great exercises and routines. There are also lots of resources online to help you get started.

“I'm too old.” No you're not. Exercise is an ageless activity. As with anyone at any age or fitness level, we all start where our current fitness allows us. I had an 84 year old in my group fitness classes for a year, slightly modified, but he did it and his health improved exponentially.

“I don't want to get big muscles (women)” It is physiologically extremely difficult, if not impossible, for women to develop huge, bulging muscles. You would need a hard core bodybuilding program along with many supplements and anabolic steroids for a woman to get bulky muscle. What you will get is a nice toned, firmer body. There are many skinny women out there with plenty of wiggle in their walk because they have done nothing to tone up. Trust me, toned is better.

“I am embarrassed because I am fat” If you feel embarrassed by your current physique then avoid the busy super fancy gyms and find a smaller, less trendy gym. And honestly, most people are so focused on how they look that they don't even notice other people.

“I have tried it before but it never works out” Going from never working out to exercising 5 days a week is a great way to make yourself fail. Set yourself up to succeed. Make 5 times a week a long term goal and start with something more achievable like 2-3 times a week and increase as you're able.

“It makes my joints feel worse. I have injuries so I can't” There are so many modifications to make an exercise work for you that there is no reason to ever use these excuses.

“Exercise is Boring, I don't like it” exercise doesn't have to be a time of torture, it can and should be something you enjoy. Swimming, tennis, dancing, hiking, cycling, playing with your kids, jump rope. You name it and as long as it elevates your heart rate, it counts. So find something you love to do and do it more. If you “stick it out” for about 3 months, most likely you won't stop because you'll love it!!

Well there ya have it, we're motivated, we know how great exercise is for us and we're all out of excuses. I'm excited for some great workouts so grab your gear, let's go, and don't forget, you are Created To Move.