Gym Workouts For Women To Lose Weight

When you hear women talking of weight loss, what they are referring to is loss of fat. If you would like to effectively lose fat, a good idea would be to get into the gym. The two most important exercises that can help women to lose weight are strength training and cardio. When these are combined with restricted calories, it is possible to see your desired results.

Strength training

Many women agree that strength training is a challenge for them. However, the fact of the matter is that strength training can do for them something that no other exercise including cardio can do; it helps them build lean muscles. When the body is able to build lean muscles, it means that it will be possible for it to continue burning calories even after working out and this will not call for extra effort from you.

In order to begin with weight training, all you need to do is to choose your desired method; group classes, machine or free weights. Group classes are a good option if you are a beginner as you will get instructions on how to perform resistance training and in the right way and thus prevent injury. Before you can start your own individual machine or free weight training, it is advisable to seek the help of a trainer. Vinyasa yoga or Pilates are also some good option to consider in weight training.

A good idea would be to engage in 3 sessions of weight training in a week. Sessions lasting for 30 minutes can be enough to enable you see results. Ensure that you perform each of these exercises for 3 sets of 10 reps and take a break that last for one to 3 minutes for every set.

Cardio

While many women are aware of cardios, they don’t perform them in the right way. The role of cardio is to cause the body to get into a fat burning overdrive as long as you engage in the right intensity and at the right duration. Each cardio session for losing fat should last for 40 minutes.

Sample workout

A good idea that will help you to see results is when you combine strength training with cardios. This will ensure that you burn the most calories possible. In case your intake of calories remain constant, you are likely to see results when you engage in a workout that combines these two exercises.

For a most effective gym workout for women to lose weight, Get in touch with MP45.com today!

How to Get Ripped; The Right Foods to Eat

Even if you are lifting weights as one way on how to get ripped, this will not help you at all if you don’t have the right diet. Even where you think that you are consuming everything right and taking all the necessary supplements, there are a few adjustment that you can make to ensure that your reach your goal faster. It is important to understand the foods that you need to consume in your workout to get ripped. Here are some of them.

Olive oil

One of the key factors that is involved in the breakdown of muscles is a cellular protein that is known as tumor necrosis factor-a. This is also responsible for increasing inflammation and breaking down muscles by promoting catabolism in the muscle cells. Olive oil contains monounsaturated fats which acts as the anti-catabolic nutrients and therefore help to prevent the breakdown of muscles as it lowers the tumor necrosis factor-a levels.

Water

Like you may already know, muscles are usually made of around 80 percent water. This means that water should be a key part in the buildup of muscles. There are various studies that show that protein synthesis which is responsible for the buildup of muscles occurs at a higher rate in the muscle cells when they are hydrated in the right manner. When you are not properly hydrated, the body will be slower in using the protein that is necessary in generating of muscles. This is on top of the fact that dehydration only serve to impair the anaerobic work and this causes increased demand on the aerobic metabolism.

Pineapple

Like you would guess, it is necessary to consume carbs after working out to ensure that the glycogen stores replenish. You should also ensure that you consume carbs that help the body digest all the necessary proteins.

Beets

These should be a key part of your diet if you would like to become stronger. This is due to the fact that beets have high amounts of betaine, a nutrient that is necessary for increasing the muscle strength. This is on top of enhancing joint and liver repair. However, it is worth noting that Betaine doesn’t increase the muscle mass but can help you to perform more reps and also add some weight.

Oyster

This is a good choice for individual who want to increase their protein consumption. When you consume a Pacific oyster that has 6 ounces, you will be getting 16 grams of protein and 4 grams of fat. However, oyster also contain zinc, a key mineral in the protein synthesis.

With high fiber diet, It is also important to follow gym workout plans or exercises to get in shape fast. To know more "How to get ripped body", follow Mp45.com!

Full Body Workout Routine For Women

Getting into the gym is by itself a great step if you would like to get into shape. However, most women are usually skeptical when it comes to lifting weights. This is despite the fact that doing so comes with its own benefits. After a couple of weeks, women end up being more confident, see some great results and allow themselves to enjoy the entire process.

Weight training & cardio for women

The goal of most women who are trying to work out is to tone their body, get a butt that is bigger and lose their belly fat. In the process of weight training for women, we can emphasize on these areas even as we emphasize on some other key group of muscles. You should bear in mind that the entire body requires to be toned if you are looking forward to a more balanced look on top of enjoying the full benefits that come with strength training.

Cardio plays an important role in the delivery of oxygen to the muscles and for shedding fat to ensure a slimmer and toned look. No matter the cardio that you are engaging in, ensure that you start with a speed that is slower before increasing your activity after every two minutes until you have reached your desired level. This is what is known as warm up. To ensure that everything is easy, there are several efforts that are needed on each day of the exercise routine.

•     An effort level of 6/10. This should enable you to breathe in a steady manner but deeply at the same time so that you can speak an entire sentence without any difficulty.
•     An effort level of 8/10. This should enable you to breathe heavily and be able to say a few words with a bit of difficulty.

After this, you should be able to cool down even as you decrease the speed after every 2 minutes until you have cooled down sufficiently. The warm up as well as cool down count when considering the total cardio time. A good workout program for the whole body should include:

•      Weight training for 5 days
•      Rest of 2 days

Train using moderate & heavy weight in order to get toned

When people talk of toning, what they are saying is that they would like to get a bit of muscles but not too much of it. They think that when they engage in long repetitions, this can provide them with a body that is toned. However, the fact of the matter is that a toned body actually means that you have strong muscles with a percentage of body fat that is lower. This ensures that you get that toning effect. Therefore, one of the key factors when it comes to toning is nutrition on top of the workout. When you lift heavy/moderate weights accompanied with some short periods of rest, it becomes possible for you to cut your levels fat.

Aim for a rep range of 10 to 12

Now that you already understand that you need to become fit, you will need to work out the muscles in an effective way. If you are to do this, you will need a rep range of between 10 and 12 reps. This will play an important role in giving the muscles a good definition. When considering the body weight workouts that do not need weights, it is possible to increase the rep range.

When considering the body weight exercises that don’t need weights, you can increase your rep range. Since you aren’t limited by a set weight amount, you will only be going through a certain motion of an exercise such as flexing as well as relaxing muscles. While these do not need a lot of effort, they are a good choice for strengthening as well as toning of muscles.

A good idea would be to increase you range of reps during warm-ups. Ensure that you use less weight, during warmup. The goal of warm is to get your joints and muscles active and also used to the particular range of motions that you will be doing and this helps to reduce the injury risk. For full body workouts routine for women, get in touch with MP45.