Women, train like this to look and feel awesome
Heavy weights = big bulky muscles, right?
Actually. No. Women have much less potential for muscle growth compared to men, and getting "too muscular" is usually out of (genetic) reach. Unless you take prohibited supplements - steroids. And you aren't so stop worrying. Instead, lifting heavy weights and getting stronger will give you this:
-A strong and athletic body with an improved posture.
-Your body will feel more firm and tight.
-You will feel stronger and notice an increased everyday work capacity.
Simply, you will look and feel great.
Sounds good, but how should you train then?
-Strength train 2-4 days per week.
-Work in the rep range 6-12.
-Focus on lower body exercises like squats, lunges, Romanian deadlifts and hip thrusts to build a strong set of legs and powerful glutes.
-For upper body: pull downs, row, standing dumbbell press, triceps extensions and face pulls will give you nice shoulders and a ballerina posture. And you might experience a relief in the neck/shoulder area, where many women tend to be tense and from times experience discomfort and pain.
-Train abs with roll-outs, lying leg raises and pallof presses. They will help stabilize the spine and get your abs a bit more toned, and might also lead to a slimmer waist (although, that's mainly a result from eating better/fewer calories).
-For cardio, do 2-3 sessions of 20-40 min low/medium intensity per week. Walking, bicycling and the cross trainer are great choices. Limit high intensity cardio - save that energy for the gym.
As for nutrition, make sure to keep protein intake somewhat high. 2 g/kg body weight is about right to ensure enough satiety and keeping cravings in check. Protein also provides a greater thermic effect than fat and carbs which will help increase fat burning.
Include fat from sources like fish/shellfish, almonds, eggs and avocado. If you eat meat, then you'll get some natural animal fats as well. Focus on whole food fats rather than oils and salad dressings.
How about carbs?
Of course we're gonna have some carbs as well- who doesn't love 'em? They also help you perform in the gym and set the foundation for optimal recovery. They taste great and do great things. Fruits/berries, potatoes, root starches and rice are great choices. And maybe a piece of chocolate (or bulk candy if you're Swedish) once in a while.
It's about looking and feeling great - and because you deserve it.
Written by Erik Lavesson
