Many women steer away from strength training, afraid it’s going to make them bulky or because they’re intimidated by the concept of lifting weights. However when it comes to achieving your best body, female strength training is the key. Here are 10 tips for female strength training, to help you get your best body ever.

1.Know that female strength training is no different than strength training for men. Muscle fibers are muscle fibers. True, women don’t have as many muscle fibers as men do (which just means they won’t bulk up as much) but the training process is the same. Strength training works your muscles and in essence, breaks them down. The process of rebuilding them post workout makes them grow. This process along with increased muscle mass burns more fat. Not to mention the fact that muscles just look so much better!

2.You cannot change the shape of your muscles. Many women want to lengthen their muscles or change the shape of them. You, can’t, that’s genetics. What you can do is increase your muscle mass and your strength through training. Take your thighs for example, when you replace the fat on your thighs with muscle, they’re going to look great regardless of the size or shape of your muscles.

3.Protein helps you recover and build more muscle. Protein is an essential component of a strength training diet. Your muscles need protein to repair and grow. Female strength training experts recommend consuming a protein heavy snack soon after you workout. Protein shakes are a great way to get a heavy dose of protein without having to consume a steak! Additionally, eating smaller and more frequent meals throughout your day and making sure protein makes up around 30% of your diet, and that fat makes up no more than 30% of your diet, is a great way to quickly get the body you desire.

4.Strength training is lifting heavy weights, not lifting a light weight 100 times. The ideal workout generally consists of doing 3 sets of 8-12 repetitions. Your weight should be as heavy as it can be for you to barely be able to complete the final set.

5.Good form is essential to a good body. Good form helps you build the muscle you desire without injuring yourself. If you’re doing squats for example because you want a great rear end, improper form can actually lead to a back injury. Before you perform any exercise, make sure you’re using the proper form.

6.Warm up your muscles first! In order to get your body into prime fat burning, muscle building form, it’s important to spend a few minutes warming up. Stretching, a few minutes on a cardio machine or jumping rope or even a few minutes lifting light weights will all work effectively.

7.Don’t forget your arms. Most women are focused on shaping their bottom half however your core muscles and your arms deserve just as much attention. Remember how wonderful Michelle Obama’s arms look?

8.Your core is your most important body part. Speaking of your core muscles, these muscles in you back and abdomen deserve at least 50% of your strength training attention. Keep them in shape and they’ll support you for the rest of your life. Good posture, a great metabolism and less aches and pains as you age.

9.Free weights rock. Strength training machines sometimes feel less intimidating than free weights however whether you’re working out in your home gym or your local fitness club, free weights really force you to use proper form, increase your weights and have more room for adaptability. One set of free weights, a barbell and two hand dumbbells can provide more than enough exercise options to last a lifetime.

10.Give yourself a break (you have to give your muscles time to heal, and grow.) While it may be tempting to workout every day, your muscles need time to repair. This downtime is how they heal and grow and without it you’re risking serious injury. Give yourself a day between working the same muscle group.

Female strength training is the single best thing you can do for your health and your physique. There are a number of great books and programs available online to help you get started lifting weights and getting in shape today.

To learn more about Female Strength Training You Should Read my Two Reviews of : Jari Loves Get Ripped Program and Jillian Micheals Complete Body Workout DVD Set.

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Strength Training Women

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If you are not able to afford to go to the gym or invest in a personal trainer and expensive gym equipment. Then using strength training without weights is the only option that you could choose if you plan on incorporating weight lifting into your workout routine.

Here are tips you could use to start Strength Training without Weights.

1.First and Foremost use on your own body weight- Your own body is just as effective when it comes to losing weight and can help tone just as fast. Do push ups, pull ups, rows, all these calisthenics moves will help you tone fast with having to get some equipment.

2.Pilates – is another one that will help you gain muscle by using your body’s own weight and breathing techniques to strengthen your middle core and improve your over all agility and stamina.

3.Use crunches and hand griping exercises and flex and control your muscles in certain intervals to get them used to being shocked.

We all know that sometimes working out can be boring and If you are not using weight it can become cumbersome. Here are some tips to make working out less boring.

Putting on an hour-long TV show that you have to get involved in is a great way to make your mind wander. While watching your show, set your pace at a very light rhythm. When a commercial comes on, pick up your pace then slow back down when the show returns.

Another way to make exercise less boring is to add other things to make it exciting. Add people or music. Set your iPod to shuffle and get moving. Create various exercise playlists and then don’t stop until the music does.

Rewarding yourself when you do a good job at the gym is a key element of making exercise less boring. Don’t get too excited – this doesn’t mean you can have a whole box of Twinkies. This means that after a long and strenuous workout, you can treat yourself to a massage at a spa or a new outfit to suit that trimmer, healthier figure you’re now sporting.

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Strength Training Without Weights

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If you are have been thinking like most women that strength training is not some thing you would want to do. Because you think it will make you bulk up and look like a man then you are much mistaken and have been misinformed.

Women body is totally different then men and without some rigorous workout plan day in and day out with tons of supplements, It is nearly next to impossible that you would bulk up and begin to look like a man. Like I said before it is pretty much genetically impossible with some strenuous exercise routines.

So no need to worry.

There’s a huge difference between lifting weights to help with weight loss and female strength training. If you’re trying to shed excess weight you may decide to lift weights as part of your exercise program. This is actually a good idea because increased muscle mass will greatly affect how your body’s metabolism works.

Our body’s especially women’s burns twice as many more calories with a lot more muscle mass then it does with fat. Muscle mass is leaner and allows for you to have smaller waist lines and wear smaller clothing which is something we all want as women. It is more dense and make your body work harder to burn the calories in resting state as opposed to fat that is more dense and hardly burns any calories at all when you are not working out.

Consider using some of these strength training tips, however, if you’re interested in more than shedding weight.

Perhaps you’re not interested in “buffing up” to look like Mr. or Mrs. Olympia. Instead you may want to develop strength to enhance your athletic performance in another sport or to reduce your chance of injury while playing sports or during everyday life. Maybe you just want to have leaner and sexy lean legs to show off, whatever the case these Female Strength training tips will go a long way.

•Warm up before starting any exercise routine. Stretch the muscles that you’re planning on working rather than warming up all major muscle groups. Taking time to warm up brings oxygen and blood to the muscles being worked out and also activates enzyme systems that enable the muscles to work out more effectively and reduces the possibility of injury.

•Do your best to maintain perfect form while you’re lifting weights. Perfect form, when practiced diligently, will pay off in the long run. Be sure to use slow repetitions for both lifting and lowering weights. Controlling the lift and release by focusing on the muscle being worked will benefit you most.

•Strive to make the most of each exercise by pulling with opposing muscles while lowering the bar. This will stimulate more muscle fibers and increase your strength.

•Resist locking your joints at the end of each exercise. The tension will stay within the muscle for a good isometric push at the end of each rep. To maintain your balance and form throughout the exercise, squeeze your abdominal muscles for a stabilized core.

•Keep your head in what you’re doing. When you’re lifting weights, you may have to put forth some mental effort, as well. How well you’re able to concentrate on what each movement could greatly affect how soon you’re able to achieve your strength training goals.

•Don’t be afraid to try the impossible. Even if you think you can’t lift the weight one more time, go ahead and try it. You may be able to perform 11 reps instead of the 10 you normally do. By going beyond what you think you can do, you’re pushing your body to reach for a new goal which will ultimately help you increase muscle size and strength.

•Choose the right amount of weight. Lifting too light a weight is just as detrimental as lifting too heavy a weight. If you notice that you are not putting much effort into lifting the poundage, increase the weight and lower the repetitions.

• Keep a training journal to help you remain on track, particularly if you have specific goals you would like to attain. Your journal doesn’t have to be anything elaborate. A spiral ring notebook will suffice as long as there is room to write down the date of each workout, how much weight is used for each exercise you do, and how many repetitions you do for each exercise. After keeping the journal for a while, your progress should be evident whether it’s in the form of adding weight or increasing repetitions.

Strength training for women can be beneficial for nearly everyone. It helps to improve overall health as well as increase bone; muscle, tendon, and ligament strength which could help you avoid certain types of injuries if you play sports. You don’t have to work out so much that you’re muscle bound, but you can benefit from spending in this activity. Remember that increasing muscle mass, even by a small amount, greatly increases your body’s metabolism which provides other health benefits as well.

Jari Love has a awesome dvd target for women that would like to get started in female strength training.

Entitled: Get Ripped – Burn Calories, Burn Carbs, Burn Fat all with strength training.

It is a dvd with a multiphase fitness program to increase muscle definition and decrease body fat in a matter of weeks – and offers a Guarantee! How about that.

I recommend that you use Jari Loves Get Ripped Progam if you are new to working out and a women, but men can do it also.

Click here to get jari loves Get Ripped Dvd!

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Tips on Getting Rid of Cellulite
By Mandy Allson

photo credit: Mechanic MeWhen it comes to the subject of cellulite, one can feel distressed and helpless over it. Are you like one of the many women who can’t help but wonder if there is any ways to eliminate cellulite?

Here are some tips on how you can get rid of cellulite.

Cellulite Creams

Increasingly, more cellulite creams have appeared on the market. Flashy advertisements, clever marketing of these creams have made many women think that their cures to cellulite is finally at hand. But does these cellulite creams really work? Some dermatology experts has said that there no scientific studies to conclusively verify that these creams are effective against cellulite. But these studies could be skewed as the proportion of participants sampled is just a fraction of the real number of women out there. If you have small signs of cellulite, cellulite creams may help. However, if your cellulite have been around for quite some time already, these creams are definitely less effective.

Endermologie

This is a high tech way of getting rid of cellulite. Dermatologist will make use of cellulite machines to massage the areas where cellulite appears. Under this treatment, the fats under the layer of skin are redistributed, helping to achieve a more smoother, even look. Studies have shown the endermologie has been slightly effective, but albeit only temporary. Symptoms of cellulite will reappear over time for most cases.

Cellulite Pills

Does taking specially formulated pills to eliminate cellulite works? So far, this is not an option popular with most women. Most of such pills contain natural and non herbal ingredients including the likes of gingko biloba which is purported to help the build of collagen, which helps to make cellulite less obvious. Always seek physician’s advice before you pop such pills as it may more harmful to your body than you thought.

Cellulite Surgery

The last option is also one of the most expensive one – liposuction surgery. This is a surgery operation to remove deep layers of fats within the body. If you are opting for this solution, make sure you find a reputable surgeon to carry out the task. Besides being expensive, it is one of the most risky amongst the four methods specified.

Visit http://www.bodycellulite.com for more new cellulite treatment tips.

Article Source: http://EzineArticles.com/?expert=Mandy_Allson
http://EzineArticles.com/?Tips-on-Getting-Rid-of-Cellulite&id=1577564

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How to Get Rid OF Cellulite

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photo credit: Rance CostaInner thigh exercises are big on the list of women these days. There are a lot of different exercises out there to try. Slimmer more toned thighs look great and get guys attention. Believe me I know, I’m a guy.

There are several simple exercises you can try.

The first suggestion is to lay on your side side and lifting my leg up towards the ceiling. You want to start by doing at least thirty per leg. As these become easier and easier you will want to add ankle weights. And as that becomes easier go ahead and increase the amount of weight.

Another exercise you can try is called a squat. Stand with your feet spread at shoulders width. Feet pointed straight ahead and bend at the knees. You will want to hold it for a few seconds and then return to a standing position. You hold weights as you squat to help increase effectiveness. You can also try sliding one foot in towards the other as you raise up and then alternate of course.

Do you live in a two story home? You have one of the best work out tools right in front of you everyday. Use those stairs. You start by standing with your side facing the stairs. You can hold the rail for balance. Place your left on the first step and cross your right leg over your left and up onto the second step above the first. Go all the way up the stairs in this manner. Once your at the top, alternate and do the same thing going down. Remember to hold the rail and keep your balance. We don’t want you getting hurt.

Last but not least, go swimming. Swimming is great for your inner thighs. The resistance the water provides is great for your inner thigh muscles and swimming helps you burn fat quite effectively.

Get the beach body you always wanted. Maybe you just want to look good for your lover! It doesn’t matter, check out [http://www.carsonkoziol.com/inner-thigh-exercise/]Joey Atlas’s guaranteed to firm and tone program!

Article Source: http://EzineArticles.com/?expert=Carson_Koziol http://EzineArticles.com/?Inner-Thigh-Exercise&id=2587758

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The BOSU ball is a balance trainer. It looks like half of an exercise ball in a frame but it is actually quite effective. Have you ever tried to stand on an exercise ball? This is what it’s like to stand on a BOSU and balance.

Exercising on a BOSU ball works the entire lower half of the body as well as the biceps, triceps, chest, and abs. Those areas amount to all the major muscle groups in your body. Begin the experience with a warm up and a stretch. BOSU workouts are harder than they look so take it easy.

Cardiovascular exercises can be done on the BOSU ball. Find your balance in the center of the ball. Then, jump up and down, maintaining your balance each time you land. You can also jump on and off the ball.

Now that your heart rate is up, you can switch to weight work using the ball. Triceps dips can be performed on the ball side while pushups are usually done on the flat side of the BOSU. Holding the sides of the bottom, you have to balance your body in order to perform the exercise. Starting with knees on the ground helps you find your center on the BOSU before performing straight leg pushups.

The lower body is challenged on the BOSU with exercises like lunges and squats. Squats can be done standing on the ball with or without weights. For lunges, you can lunge onto the ball or perform reverse lunges from the ball to the floor. With each exercise, the abs stay tight for posture and to keep you from falling off the ball.

Just like with an exercise ball, abs exercises can be performed on the BOSU. Sitting below the top of the ball, you can perform upper body crunches. Sitting on the top of the ball is better for V sit ups when you bring your knees up into your chest to work the lower abs and while doing your upper body crunches also.

In class or using a DVD, a variety of cardio routines can be implemented with the BOSU trainer. It provides a good workout for the entire body, especially the abs since they work overtime to just to keep you balanced.

Click here to get your own: Bosu Balance Trainer Home Version

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Bosu Ball Workout Routine for Fitness

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