I can't believe I was doing it wrong all these years.Most Common Mistake To Burn Fat Fast
ATTENTION LADIES! Are you looking to burn fat fast, get a sexy flat stomach, look and feel great? There is one very vital part of your weigh loss plan that is most commonly ignored
If this really does burn fat fast and help women get a tight sexy body then why do most women leave this part out of their routine? What is it?
It is a weight training program. This is one of the most if not the most important part of a weight loss plan. There is a lot a fear around the idea of weight lifting. Many women don’t want to bulk up and look like a man. That’s common sense. But who started this crazy myth that women bulk up like men?
We don’t have the same hormonal balance as men to bulk up like they do. It is physically impossible for most women to bulk up. We can lift heavy weights and not bulk up.
Most competitive bodybuilder women that you see in magazines that are bulky have gotten that way from chemicals such as steroids and also extremely hard specific training.
It is very unusual for a women to bulk up. For those rare women that do, there are weight training exercises that can eliminate that from happening.
Here are some common myths with a Weight Training Program….
Myth 1: Strength training Makes You Bulky
Yes a weight training program will build muscle mass but as I said before women bodies
don’t have the hormonal balance (testosterone) to get muscle bulk. Women’s muscle will
become tight, tone and sexy with a good weight training program and a proper diet.
Myth 2: Always Do High Reps To Tone Muscles.
Most weight lifting programs for women will advise a rep range of 2 to 3 sets with 12 or more repetitions. If you want that sexy tone look, use a range 2 to 3 sets with a lower rep range like 5 to 8 reps. This is especially important when your goal is to burn body fat because this is how you maintain more muscle and burn more fat.
IMPORTANT NOTE: It is important to change up your exercises and reps every 4 to 6 weeks. To burn body fat you should stick with 2 to 3 sets with 5 to 8 reps MOSTLY but you do need to change that up every so often or your muscle will stagnate. You need to shock your body continuously with different exercise routines so it will never get use to the same thing and stop growing muscle and burning fat.
Myth 3: Use Machines Instead of Free Weights or Barbells
Free weight tends to engage more muscle groups which will cause your body to work
harder. This will burn more calories and give you faster results than machines.
As an example when you use a barbell or dumbbell and preform squats you are engaging you calves,quads,hamstrings, glutes, abs and lower back. The popular machine called the leg extension isolates the quads. Barbells and dumbbells will add more strength,balance and bone density.
This is especially important for the elderly which tend to have more injuries with falls because of their lack of balance and lower bone density. Weight lifting lowers this risk and lowers the risk of osteoporosis.
Myth 4. Lose Weight Before Doing A Weight Training Program
This could not be further from the truth. You may gain a little muscle weight but
muscles are more condense. Your clothes will be looser, you will look tighter and you
will look better. Use a measuring tape and the way you fit in your clothes to watch your
weight loss progress more then getting on the scales daily.
A Few Tips Before Getting Started
==>Always warm up about 5 to 7 minutes before weight training. Your muscles need to be warmed up. You can increase your chance of injury if your muscles are not warmed up.
==>Always stretch after. This will improve your flexibility and help your muscles to recover faster. Always give a day of rest between your weight training routine.
When you work out your create tiny tears in your muscles. Afterwards your body will go to work to repair and make your muscles stronger. Your muscles grow and burn the fat during repair.
==>To Burn more fat add high intensity interval training cardio workouts to your routine. Interval training is short bursts of exertion with short recovery times. Like going with high intensity on a treadmill for 1 minute and then lowering the intensity for a minute.
You can have an effective workouts in 15 to 30 minutes. This kind of workout burns more fat( in a 24 hour period) and can be done in half the time than a traditional slow, long steady paced cardio workout.
==>Learn the correct techniques. Doing the exercises incorrectly are not effective or worse can cause injury.
==>Do the strength training before your cardio workouts or do your cardio workouts on different days.
Here is a week example weight training routine
Do 2 to 3 sets and 5 to 8 reps of each
Monday (beginner)
1. Squat 3 sets 8 reps
2. Push up 3 sets, 8 reps
3. Seated Row 3 sets, 8 reps
4. Step up 3 sets,8 reps
5. Plank or Jackknife on stability ball 3 sets 8 reps
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Wednesday
1. Deadlift 3 sets, 8 reps
2. Dumbbell Military Press 3 sets, 8 reps
3. Wide grip Lat Pulldown
( If starting out try the assist machine, the more weight the easier) 3 sets, 8 reps
4. Lunge with dumbbells 3 sets, 8 reps
5. stability ball (swiss ball) crunch 3 sets, 8 reps
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Friday (repeat monday routine)
1. Squat 3 sets 8 reps
2. Pushup 3 sets, 8 reps
3. Seated Row 3 sets, 8 reps
4. Step up 3 sets,8 reps
5. Plank or Jackknife on stability ball 3 sets 8 reps
To make this more challenging and for a quicker workout do supersets. This is where you do a set of 2 different exercises without rest in between.
For example do a push up 8 times then immediately a seated row 8 times then rest. Repeat the push up 8 times than a seated row 8 times then rest. Repeat the push up 8 times then a seated row 8 times then rest. That makes 3 sets for the push ups and seated rows.
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