Fitness For Women

Fitness for Women: Forget What you Thought You Knew

When most women ask undergo personal training, London fitness coaches discover that they want to achieve a very specific body type. That means that women want to find a way to be skinny – but not too skinny, and toned but not bulky. Women want to know how to reduce belly fat, get shapely legs, and a great butt – while staying fit and healthy.

If these things sound like a lot to strive for, then you might be surprised to learn that you can achieve the lot. Most women don’t realise that they don’t need a life-time of dieting or incredible genetics to look great – all they need is the right fitness plan.

Forget What You’ve been Told

The first step in achieving incredible things with your fitness plan, is to forget all about what you’ve been told by fitness magazines and other popular publications. You don’t need to starve yourself or push yourself through hours of cardio every day to have a great body. In fact, following mainstream advice, you’d be more likely to end up being “skinny fat”. This means that you don’t eat enough protein and carbohydrates, invest in too much cardio, and don’t get enough weightlifting into your schedule.

At the end of the day, this routine leads to hunger, fatigue, and workout-dread. While you’ll lose weight, you’ll also lose muscle, which means that you don’t get the tone you need to look incredible. Instead, of you want to look great, then your aim should be to lift plenty of heavy weights, use an aggressive calorie deficit, balance your macros, and avoid over-doing the cardio.

Lifting Weights for Women

More women than you might think believe that any kind of serious weight lifting will instantly turn them into some kind of bodybuilder. However, strength training doesn’t automatically give you huge, bulky muscles. In fact, it’s much harder to get that kind of shape than you know. You don’t simply hit the gym one day and wake up with massive muscles. In most cases, it takes years of training, the right genetics, and sometimes steroids to achieve those kinds of results.

At the end of the day, the important point to remember is that heavy weightlifting doesn’t make you bulky – it makes you healthy, and gives you the muscle that you need to fight off unwanted fat. That means that your average workout routine should include:

  • Seated and standing calf raises
  • Incline barbell and dumbbell bench presses
  • Barbell deadlifts
  • Barbell squats
  • Barbell rows
  • Military presses
  • Seated trice presses

…and a whole lot more.

Starving Yourself Isn’t the Answer

Another point worth noting when considering fitness for women, is that you should never have to starve yourself to get the body you want. Speak to any good online fitness coach and you’ll probably discover that you can eat a lot more than you think.

Getting a great body doesn’t mean that you need to ban yourself from eating certain foods, or stick to a miniscule portion every day. However, if you want to lose fat, then you need to consume less energy than you burn.  This means that you have to create a calorie deficit – and it has to be one big enough that you won’t impair your health or lose muscle.

The key to dieting for women is generally learning how to work out your total daily energy expenditure, and regulating your macronutrient and caloric intake based on that information.

How Much Cardio do You Really Need?

Cardio probably isn’t going to give you the amazing body you’re looking for. However, most women believe that they have to spend their life on a treadmill if they want to look fit. However, research shows that cardio only helps minimally with weight loss. Some studies have even found that you might wind up getting fatter just as a result of too much cardio.

Of course, that doesn’t mean that you should ignore cardio entirely. Cardio can be worthwhile when it’s done properly, and works to speed up fat loss – particularly when it’s combined with weight lifting. However, if you want to get cardio right, then your aim should be to stick to high-intensity-interval training. This form of workout helps you to get the body you want without losing any necessary muscle.

So, What’s the Best Way to Lose Weight?

At the end of the day, your unique weight-loss regimen will depend on your specific needs, but the research shows that for women, the best solution to getting that perfect body includes:

  • Careful dietary choices
  • Strength training
  • HIIT training

Marc Dressen
Personal Trainer London

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