Fitness: Lotus Pose
Do women weight training?
In order to lose weight, not enough dancing or aerobics. Initially, of course, the weight will drop quite significantly, but after 2-3 months you will notice that the scales almost not moving, the results are meager. To this is added the laxity and decreased skin tone.
Avoid such troubles is strength exercises help to inflate the muscles. The body becomes elastic, skin smoothed, the outlines of the figures become more toned. The fact that muscle mass requires more calories than fat. Should start at least a regular push-ups, overweight immediately go into a new quality - in muscle mass that you did not disfigure, but only decorate.
Muscle mass and femininity
Some women are afraid to be like bodybuilders with rough, mannish figure intertwined with muscles. These fears are groundless: to achieve such results, it is necessary to spend half my life in the gym, "dragging iron." In addition, women generally harder to build muscle than men. All the matter in the level of hormones: estrogen lot, but little of the male hormone. Therefore, the formation of muscle mass in women is much slower and requires more training. But strength training beneficial effect on skeletal muscle and, in addition, strengthens the heart muscle.
Strength training for women are fundamentally different from training for men: because our goal - not to pump up your muscles and mind-blowing to become a Schwarzenegger, and find a beautiful figure, to correct the problem areas on the body. Elastic hip, press the envy of her friends, chiseled arms and legs with no signs of stretch marks - is not it every woman's dream?
Muscles and calories
Lose weight through diet, of course, you can. But it is primarily "burns" not fat, namely, muscle mass, and formed ugly "stretch" the skin. If a woman is engaged in training, she just need high-calorie food. Another thing is that the portions should be small, but frequent. Best fed five times a day. And definitely not give up meat - this is the basic building blocks for muscle. Just when cooking you can not use no fat meat or need to boil or stew or bake. In addition to meat, oatmeal is very helpful with various additives: dried apricots, raisins, nuts, honey, prunes. It is necessary to include in the diet and apples: they contain a large amount of iron, as well as fish, cheese, cottage cheese, which required a lot during the training of calcium, phosphorus, potassium. Some time after the workout is good to drink a cup of yogurt, juice or yogurt.
Avoid oil, it should be, especially butter, and sharp, salty, fatty foods.
Number of loads
Beginners workout for women is better to not get carried away dumbbells, barbells, and similar power exercises. At first, will be enough sit-ups, push-ups, crunches. Muscles must acquire the tone, it is important not to overload them. For a more intense workout can proceed only when the pain will disappear in the muscles after exertion. All training should be carried out under the supervision and guidance of an experienced instructor.
Contraindications
Before starting any exercise, be sure to consult with your doctor. Contrary to popular belief, exercise is not harmful for those suffering from heart disease. On the contrary, developing and training the muscles of the chest and shoulder area, you can feel better. Naturally, you need to follow throughout the measure. There are some limitations. You can not pump up muscle strength training after a heart attack, as well as suffering from hypertension, asthma, arrhythmia. Pregnant women should be excluded exercises with a barbell, but any exercise at the gym with a back friendly - of course, under the supervision of an instructor.
Olga Moses
Women's magazine JustLady