1. Train with the weights!
Lifting weights is very important to female fitness. Many women prefer to avoid lifting weights because they just don’t have much experience with them. They are not sure how use weights to their benefit.
If you don’t train with weights then you cannot sculpt your body into a strong feminine shape and give it that very aesthetically appealing look. So, get comfortable with the weights and it will take your fitness to the next level.
2) Ease up on the cardio.
Cardio has it’s benefit in your fitness routine; it burns calories and prevents the storage of body fat. Moderate to high intensity cardio is of course very beneficial for cardiovascular fitness. But, cardio cannot build muscle. In fact, doing too much cardio could burn through muscle tissue giving you a “skinny fat.”
3. Focus on the stretch and contraction.
You don’t have to lift a lot of weight to build that lean muscular female physique. But, you should focus on building a mind to muscle connection where you move the weight with focus and control. You want to feel your muscles stretch and contract as you move the weight up and down.
In other words, you don’t want to create momentum when lifting weights. Keep it slow and steady and let your muscles work under that load and tension. Training like this will help develop firm muscle with nice tone and shape.
4. Get the right rep and set range.
Weight training is not cardio – that is, you should not be lifting a very light weight for 40-50 reps. Remember, you won’t “bulk” by lifting moderate to heavy weights. You don’t have to worry about that.
Shoot to lift weights in the 6-12 repetition range and make sure that the weights are heavy enough to make it challenging – you should have to strain for the last couple of reps to complete the set. You should perform 10-12 sets of 6-12 reps for each body part.
5. Do both compound and isolation exercises.
Compound exercises are the heavier free weight exercises such as squat, deadlift, bench press and back row. Compound exercises will help build the overall muscle tone of your thighs, glutes, back, chest, arms and abs.
The lighter isolation exercises will allow you to focus on specific muscle groups such as biceps and triceps or different parts of your shoulders or thighs. You can isolate an area of your muscle using either free weights, cables or machines.
6. Stretch your muscles afterwards.
Lifting weights will leave your muscles tight and sore. Stretch your muscles out after your weight training session to loosen them up, reduce lactic acid and to allow your muscles to recover faster for your next intense weight training session.
7. Fuel up your muscles!
When you train with weights, it’s important to fuel your body’s muscle repair and rebuilding process. Include quality sources of protein, complex carbohydrates and healthy fats in your diet.
Make sure to build a lean muscle meal plan to fuel your fitness goals. Remember, if you want that lean look to your muscles, setting up a good diet will be important. Reduce processed foods and get used to preparing your own meals.
For protein lean chicken breast, lean turkey breast, lean beef, eggs, wild caught salmon and tilapia are all great sources. For complex carbohydrates stick with brown rice, sweet potatoes, oats and whole grain bread.
Get your essential fats from nuts, avocados and olive oil. Make sure to eat lots of green leafy vegetables such as broccoli, spinach and green beans.
8. Use effective supplements.
Don’t be afraid to use safe and highly effective muscle building supplements such as whey protein, creatine, omega-3 fish oil and performance multivitamins to help your body repair and rebuild your muscles for your next weight training sessions.