July 11, 2012

Workout Routines for Women - Focus on Building Lean Muscle Mass in Order to Burn Fat

It's very difficult to build up lean muscle mass. You need the proper combination of regular diet, exercise, & hormonal processes. It is a known fact that women do not secrete the same quantity of testosterone which men do to build up the kind of hefty muscles that men hold. Instead, women secrete high levels of the hormone estrogen. The main reason behind the difficulty that women face while losing weight is that estrogen is a hormone that stores fat. Focusing on building lean muscle mass will actually help women with this problem. Women should not be afraid of lifting weights. You won't build the big, buff bodies of men just by a few sessions of weight training. When you build even 1-2 lbs of muscle, it will have a dramatic and different look on you then it would a men. Women who lift weights tend to have long, lean sculpted muscles the help them improve their body composition. This is because increasing lean muscle mass this will help women increase their metabolic rate. The rate at which your body burns calories is called the metabolic rate of your body. Therefore, the greater your metabolic rate, the more calories you burn at rest. It is good to maintain some muscle rather than fat as muscles are more metabolically active than fat. This means that muscle needs more calories than fat to maintain or sustain them. So concentrate on building lean muscles in order to burn fat. Weight training helps you more to shape your physique. This is done by body builders all the time. As mentioned earlier, women can learn something from the body builders and it is needless for them to have worries about building huge muscle.  It is quite easy to develop a basic dumbbell workout. All that you have to do is choose three to ten exercises that train your body and organize them into a routine. This simple and a straight method is enough for beginners.

Begginer workout routine:

Start with a little cardio to warm up the body (below are a couple examples of  a great cardio warmup/workout)

Jump Ropes (with or without the rope.)

 

What you would do is you would jump in place while doing the motion of jumping rope. Try it.
Keep in mind, you don't have to jump high at all...Just slightly jump or hop, using the upper part of your foot to spring yourself in a continuous jumping motion.
Try to do as many as you can, to get a feel on how many you're capable of doing on your first set. For example: If all you could do was 30 continuous jumps that would be considered one set.
You're going to be doing as many as you can, then you're going to rest for 30 to 60 seconds. Once that rest is over, you're going to do them all over again.
Keep this pace up for about 15-30 minutes.

After you Jump rope move into

Jump Squats



Here's what you'll do: Stand in a position where your feet are shoulder width apart. Squat down keeping your back as straight as possible, and your head up until it appears as if you're almost in a sitting position.
From that position, jump up, then land falling back in to the beginning position once again.
You'll basically be jumping in place, but you'll land into a squatting position, then propel yourself upward from that position. Make sense?
Do as many as you can on your first set, then rest for about two minutes. Repeat this until you've reached 15-30 minutes.

After you have finished your cardio section move onto this intro weight training session:

Biceps Curl


The biceps curl tones the front of your upper arms as well as your forearms when performed with free weights. To perform one repetition of the biceps curl, begin by standing with your back straight, feet hip-width apart and knees slightly bent. Hold a 5-lb. hand weight in each hand with your arms loosely at your sides. Slowly raise the hand weights toward your shoulders as far as is comfortable. Hold this position for 1 second before slowly releasing your arms back to a relaxed position to complete the repetition, do three to five sets of 10 to 12 repetitions.

Triceps Press

The triceps press tones the back of your upper arms as well as your shoulders and forearms. According to Men's Health Magazine, the triceps curl is one of the most effective free weight exercises. To perform the triceps curl, begin by standing with your legs straight and your knees slightly bent. Hold a 5-lb. hand weight evenly between both hands and raise your arms straight above your head. Bending the elbows and slowly lower the weight down behind your head as far as is comfortable. Hold this position for 1 second and slowly lift the weight back up to starting position to complete one repetition, do three to five sets of 10 to 12 repetitions.

Chest Press

The chest press strengthens and tones the pectoral muscles as well as your arms and shoulders. Begin by lying on your back with a 5-lb. weight in each hand. Raise your arms so that the weights are straight over your shoulders. Bend at the elbows and slowly lower your arms down and out to the sides until your elbows are 1 inch from the ground. Hold this position for 2 seconds and slowly press your arms back to starting position, do three to five sets of 10 to 12 repetitions.





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