3 Tips For Weight Lifting Beginner Female

3 Tips For Weight Lifting Beginner Female

3 Tips For Weight Lifting Beginner FemaleA perfect sexy figure doesn’t need to be only a dream – it can become reality with few tips from expert trainers. In order to go out from your comfort zone and define your muscles perfectly, you must watch your daily routine, eat healthy, keep a balanced diet and start slowly with weight lifting. You will start getting tons of compliments in no time.

Create an exercise plan

Focus on the main exercises you wish to perform. Choose 7 or 8 that will give you the definition you want. It is much easier to remember 8 exercises that 15, right? Every time you exercise, work on a different set of muscles.

You can make a Monday day for working on your leg muscles, Wednesday for booty and Friday for arms. Try to have at least two days to rest a group of muscles you were working on, so you provide the recovery it needs.

Here is an exercise plan you can try, but remember, what feels good to one person may not make you feel good:

  1. Barbell squat
  2. Barbell deadlift
  3. Push-up
  4. Incline bench press
  5. Military press
  6. Pull up
  7. Seated cable row
  8. Ab roller

Exercises regularly

Eat Properly

If you want your muscles to perform perfectly, you must provide the right fuel to it, such as:

  • Lean meats
  • Vegetables
  • Soya
  • Shakes rich in protein
  • Salmon
  • Avocado
  • Sweet potatoes
  • Rise

These will give the right amount of energy and it will also improve your skin tone and contribute to the overall condition of your health. Choose natural ingredients over sweets, since they will release a great amount of sugar and help you at the moment, but in the long run, the result won’t satisfy you. The sugar from sweets and chocolates will turn into fat rather than muscle.

Keep your eyes on the prize

There will certainly be times when you will want to give up, but add a little extra effort and keep going. It will be worth it. When you need to take a break, take it. It will give you time to recover and bring back the motivation you need. Rome wasn’t built in a day, nor will your body. Every time you have the training you will get a step closer to the image you want to see in a mirror.…

Weightlifting and Fitness

5 fitness exercises for sexy butt

Workout Female ButtOne of the main reasons why we go to the gym is to get a lean and toned body. This also comes with the longing for a firmer and rounder butt.

Squats and lunges may only get you so far. There are other different exercises you can try to achieve your goal, that utilize the 3 butt muscles; gluten maximus, gluten minimus and gluten medius.

We are big fans of at home work outs, because you can achieve your fitness goals right at the comfort of your own home. Get the right equipment and work your way to a more sculptured booty. Here are the top 5 ones, to guarantee you a sexy butt all year round.

1.    Better Booty Workout

Before starting each workout, you should first prepare your body for what’s to come. And what better way to do this than through 3 sets of combination exercises guaranteed to have your heart beating faster?

This is also one of the ways you will build lean muscle, and tighten your butt. You can do this routine twice a week, and progress to three or four times as you get better at it.

What to do:

Start with 1 set of 10 reps of plyometrics, sprints and other simple strength exercises. There should be no rest between each move, for a higher heart rate. Repeat the whole circuit two more times.

2.    Sprint, Back Peddle, Sprint

You already know about HIIT training. But did you know that they are crucial in helping your body burn fat, even up to 24 hours after your last workout? These exercises will give you far much better results that the regular cardio.

What to do:

In your lunge position, arch your back at a 45 degree angle and shift the weight forward. While driving through the big toe, take bouncing steps forward.

About 10 yards in, shift your hips back quickly and reverse the movement. Gradually back peddle to your starting point, with your chest up the entire time. Shift your hips forward and repeat the movement. That should count as one rep. You can do about 10 for a start and keep increasing.

3.    Straight Leg Dumbbell Deadlift

This routine goes a long way in toning your glutes and hamstrings. For the best results, opt for weights that really challenge your muscles, as they allow you to burn more fat. If you find yourself doing more than 10 reps easily, it’s time for heavier dumbbells.

What to do:

With your feet slightly apart and knees slightly bent, hold two dumbbells with your arms straight leading your thighs, with an overhand grip. Try bending at your hips.

While maintaining the position of your knees, lower your upper body all the way down. It should be almost parallel to the floor. Pause for a few seconds, then stand up. You can do at least 10 reps with a 15 to 40 lbs weight, depending on your fitness levels.

4.    Kettlebell swing

To get that sexy tush, you must be ready to combine both cardio and strength exercises effectively. Kettlebell exercises allow you to do just that, and lets you tighten up your butt in no time. If you don’t have a kettlebell, you can just use a regular dumbbell for this.

What to do:

With your feet slightly apart, hold your kettlebell with both hands. Your knees should be slightly bent. While keeping your lower back arched, bend at the hips, and lower upper body to form a 45 degree angle to the floor.

Start swinging the kettlebell amid your legs. First straighten your knees and push your hips onwards, and swing your kettlebell all the way up to your chest level.

Keep swinging until you achieve 10 reps, with a challenging weight. This is usually a 17lb to 26lb kettlebell, all depending on your fitness ability.

5.    Jump Squats

Squats are the most popular butt exercises, as they target your quads, glutes and hamstrings at the same time.

What to do:

With your feet hip width apart and hips pushed back, bend your knees to lower into a regular squat and jump as high as you can. Try to land softly into a squat and jump again immediately. Do about 10 reps, while using your arms to help you jump higher.…

Women’s Fitness – A Fun Way to Always Get Your Exercise

Women Fun Fitness

Does your fitness suffer because of your schedule? It’s hard to obtain up, get to the fitness center, and exercise before work when your workday starts at the daybreak to the tune of the rooster’s crow.

For some that can be a 5:00 a.m. start or earlier. And if you’re anything like me, I need a gallon of inspiration to carry out an afternoon exercise as well as then it often includes dragging’ myself to the fitness center one limb at a time … and each individual toe independently.

Still, if this is the schedule you keep, it does not mean that exercise needs to be postponed. Here is a women’s fitness idea to assist keep your exercise on track. And the options will take you back to your days of youth … and rather truthfully keep your exercise fun too!


Ladies group Fitness

Women’s fitness suggestion: Remember leaping jacks, dive rope, hopscotch, and hula hoops. (I know you’re smiling currently.) Those were good times when we as kids would play throughout the day and not go within till the sun decreased … often even later on. Well, now you can relive those memories but this time as a huge lady. Plus, you can do these fun things and get your exercise in at the very same time … without leaving home.

Get a dive rope and dive for 10 minutes. Do variations like avoiding, double time, and so on. Do leaping jacks standing in place for a couple of minutes or change it up and leap side to side and front to back. How about the hula hoop or hopscotch? You can also even simply go through the movements on any of these workouts if you do not have the devices.

And your strength level and period of exercise depends on you depending upon what your objectives are. Nevertheless, the minimum quantity of time ought to be 10 minutes. And preferably you would wish to try to accomplish a moderate level of effort. Get your heart rate to about 55 to 60% of max.

See, the essence in opting for this technique is that you are doing something to obtain your heart pumping and blood streaming. Much like the men, women’s fitness needs you to raise your heart rate in order to keep your heart strong and healthy. If you did this activity 3 different times throughout the day, you will even have satisfied the suggestion of 30 minutes each day of exercise on an almost everyday basis.


Meditation Fitness Female

Now you might still be believing that you need to get up too early simply to go to work and there’s no chance you can get up any earlier. To that I would recommend that we are just speaking about 10 minutes … alright possibly 15 since you’ll most likely wish to put some shoes on and perhaps clothes to exercise in. But aside from that … if awakening 15 minutes previously is too tough then how about devoting to going to bed 15 minutes previously.

Begin, we’re discussing your body here, your health … your life! I’d say you’re worth it. And, it is simpler than you may initially think. It’s like a little play time to start your day. Plus, you will feel a lot better about yourself and your health after you do it.

So let’s go! Dive rope, hula hoop or move your hips as if you were hooping it up, and do some leaping jacks. It’s practically similar to when you were a kid. Now you can consider your women’s fitness regular similar to it playtime. Hmmm, all that’s missing out on is your buddy from next door!…