Strength Training for Women
Did you know that strength training for women helps burn calories even when you're done exercising? Did you know that getting stronger is the most important thing you can do for your long-term health? And did you know that doing circuit resistance can help you lose fat and sculpt your muscles at any age?
Let's take a look at what strength training can do for women and to help you burn fat. First, you're probably relying on long cardio workouts to lose weight, but research shows that doesn't work too well.
But other research shows that when women do strength training, they can continue to burn even more calories after exercise. However, most women get bad advice when it comes to using resistance training in their workouts.
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The magazines they read and the trainers they go to always tell them to use light weights and do more than 15 repetitions per set. But the research I've found showed that using 8 repetitions per set caused the greatest post-workout calorie burn.
So it pays to get stronger. You'll burn more calories during and after exercise. And you'll sculpt tight, toned triceps while losing belly fat. Plus, getting stronger is the most important thing you can do for your long-term independence.
Strength is one of the most important predictors of balance. If you are strong, you won't fall as much. And falls are one of the main reasons women lose their independence as they grow older.
So simply adding strength training to your routine will burn more calories and make you stronger and more independent. But can it really help you lose more fat? You bet, and here's why.
In a study performed at Purdue University, researchers put subjects on a circuit strength training program for women and men. The average age of the research subjects was 62, but that didn't stop them from losing 4 pounds of fat after just 12 weeks of strength training.
And here's the most impressive part of the finding. The only change the subjects made was the addition of strength training. They didn't change their diet and they didn't start doing long slow cardio. All they did was circuit training to burn fat.
So here's how to get started with strength training for women. First, you'll need to exercise at least twice per week for 20 minutes. That's not much, but you can get a lot of work done in a short amount of time.
I prefer that you do three workouts per week of 45 minutes, but that also includes the Turbulence Training belly fat burning interval sessions. But that's the most you need to commit to a workout program.
For the strength portion, you'll start with a bodyweight warm-up of prisoner squats, kneeling pushups, and planks. Then you'll follow that up with strength training for women supersets.
Your first superset will be hardest, and should consist of dumbbell squats and dumbbell chest presses. Then your second superset will be dumbbell rows and stability ball leg curls. That's all you need to do. In just two supersets you've done strength training for your entire body.
That will help you burn fat and sculpt your muscles with strength training for women. For more info on those exercises, get started with your copy of Turbulence Training for Fat Loss.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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