Your Questions About Weight Loss Workouts For Women

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Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout * How to kick-start the workout routines efficiently * How much time needs to be invested in exercising every day * What aspects one should consider while opting for a exercise schedule The workout schedules which would help you to lose weight fast safely and comfortably are as follows: *Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio. * Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly. *Workout schedule 3: In this routine you exercise to lose weight fast from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days. Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to achieve loss weight fast goals and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace. Try the Dynamic Duo for Weight Loss & Total Body Detox !

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You should include 2-3 resistance workouts every week. Each workout should start with a warm-up of at least 10 minutes. The warm-up will involve low intensity activities such as walking, jogging, stationary bike or other cardiovascular exercise. The main idea is to increase core body temperature which will, in turn, warm up the muscles and joints preparing them for more intense exercise. A proper warm-up is NOT going to the gym and doing 10 minutes of abdominal exercises before starting a set of bench presses or barbell curls. Next the workout should include 30-45 minutes of muscular strength and endurance exercises. The most beneficial and time efficient way of completing these exercises is to perform them in circuit fashion. This entails alternating between lower body and upper body exercises that stress both muscular strength and endurance. The goal should be to complete 4-8 total sets for each large muscle group (chest, back and legs) and 3-5 total sets each for the smaller muscle groups (shoulders, arms and abdominals). The workout should finish with a 10 minute cool-down to help bring the heart rate and core body temperature back down to resting levels. The cool down involves a low intensity exercise (walking) and stretching.

The following is a sample of a free workout routine know as the circuit training resistance workout. It is assumed that the participant has access to a gym or health club and is familiar with each exercise on the list. The exact number of reps performed will depend on your age, gender, exercise history and fitness goals. More advanced exercisers may complete more than one circuit lap in any given workout. This type of workout should never be done on two consecutive days to ensure adequate muscle recovery. Warm-up 10 minutes Squat 15 reps Push-ups 10 reps Leg Curl 15 reps Seated Row 10 reps Lunge 15 reps on each side Crunches 25 reps Leg Extension 15 reps Seated Dumbbell Military Press 10 reps Calf Raise 25 reps Wide Grip Pulldown 10 reps Leg Curl 15 reps Incline Dumbbell Press 10 reps Reverse Crunches 15 reps Triceps Pushdown 10 reps Seated Dumbbell Biceps Curl 10 reps Cool-down 10 minutes Additionally, the general fitness enthusiast should add 3-4 aerobic workouts each week to their free workout routine. Many personal trainers, fitness books and web sites recommend aerobic workouts to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your free workout routine. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. You are burning calories just not the right ones. As your exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn. Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go. A simple way to measure exercise intensity is to calculate your maximum heart rate. This is done by subtracting your age from 220. Training zones can then be determined by taking percentages of this maximal number. The ideal range for fat burning exercise is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your heart rate quite easy. Here is an example of putting the formula for maximal heart rate to work for a 50 year old individual: 220 – 50 = 170 170 = maximum heart rate 60 % of 170 = 102 70 % of 170 = 119 Fat Burning Workout Intensity = 102-119 beats per minute If you do not have a heart rate monitor available you can measure your rate of perceived exertion. This is important for achieving loss weight fast goals. A low-intensity fat burning exercise will allow you to speak in full sentences while exercising. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are exercising at too high a level and should decrease the intensity accordingly. Finally, a word on nutrition. Weight loss is a simple formula. Burn more calories than you take in and you will lose weight fast. For the majority of the population it is that simple. Many will claim that their metabolism is slow or that genetics and family history are holding them back. But if you watched these people around the clock you would find two common themes: 1) They don’t get enough exercise and 2) They eat way more than their bodies need (especially when no one is around) http://www.fitnessdiet.info/freeworkoutroutine.php

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I’m a second year med student, and we actually JUST talked about weight loss today in a clinical management class.

Given your height and weight, your BMI (body mass index) is 19.15. That is WONDERFUL. Your weight is completely normal. You have absolutely 0 need to consider taking a diet pill. Just FYI, BMI is the standard calculation used by doctors to determine if people are at a healthy weight given their height. A BMI < 18 is underweight, 18-25 is normal, 25-30 overweight, and 30+ is considered obese. As you can see, your BMI falls on the lower end of normal. If you were to lose weight it could be unhealthy for your growth and development, and cause different problems for you. From what you said you desired to do (lose 4 pounds and tone up your abs), those goals can be accomplished by doing ab workouts at home for 5-10 minutes a day before you go to sleep on the floor of your room, and taking out one piece of junk food per day and substituting it for a healthier alternative. If you’re already working out, just make sure you do a brief ab workout daily (your abs can take it) and you’ll see improvement in no time. Also, make sure your form for crunches/sit-ups/leg lifts is good. So many people THINK they’re doing a good ab workout but it is completely useless. You have to mix things up and do different exercises for your abs or your body will get used to what you are doing and you will see very little benefit from continued training. Also, it is considered medically unhealthy to lose more than 1-2 pounds per week. So don’t try to drop 4 pounds in 4 days, it won’t last.

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Pills are not good for you …The best thing is to cut calories, drink lots of water, eat mostly fruits and veggies. Stay away from the breads and pastas

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A friend of mine uses Hip Hop Abs and it really works for her. It’s not just an ab workout. It is a series of videos that work different parts of your body including a total cardio workout.