Women’s Weight Training: 5 Common Myths and Realities

Article by Patricia Zelkovsky

Weight training and Men have always been the norm since the start of time, women who enter weightlifting or any other strength portraying activity had always been portrayed as masculine and taboo.

However, nowadays weight training is an important part of keeping healthy and a lot of women are practicing it and since it is a male-dominated field most myths are based on the male’s anatomy and women think they will get the same results as their male counterparts.

Here are some examples of common myths about women’s weight training:

Common Myth #1- Exercise Increases Your Chest Size.

I’m sorry ladies (and gentlemen) but breasts are composed mostly of fatty tissue and fat can never turn into muscle. Thus, it is impossible to increase breast size through weight training but instead, if your body fat goes lower than 12 percent your breasts will become smaller.

The Reality Is: Weight training increases the size of your back and this creates the misconception of confusing a bigger “back size” from an increase in cup size. The only way to increase your breast size is to get fatter. It is after all composed of around 90% fat tissue.

Common Myth #2 – Weight lifting will make you bulky and muscular

This is one of those myths that derive from a male’s result of weight training. Males and Females have different hormones and women don’t and can’t produce the same amount of testosterones as males do. Testosterone is one of the main hormones that build up muscle size and without this women have a hard time gaining big muscles.

However, most of the images being shown in television and other sources of media always portray female bodybuilders that are as muscular as men.

The Reality is: Most of these women use anabolic steroids along with other drugs and supplements to grow to their size. Some of them also have good genes and exceptional work ethic that allow them to gain muscle quickly when they workout and lift heavyweights for hours.

They did not get as muscular naturally. It is just physically impossible. Women who do weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness shows these days.

Common Myth #3 – If You Stop Your Weight Training Your Muscles Turn Into Fat. This is like saying that oil and water can mix. Muscle and fat are two totally different types of tissue. What usually happens is that when people decide to stop their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop their good balanced diet as well.

Thus, bad eating habits combined with lower metabolism due to inactivity, and lower degrees of muscle mass, give the impression that the person’s muscle is slowly turning into fat.

The Reality IS: While the muscle is being lost due to inactivity, fat is accumulated at the same time.

Common Myth #4 – Weight training will make you stiff and musclebound.

This is one of the most common myths, even with guys. Some people they will turn into robotic and lose their natural grace.

But Reality is: Most of those who are stiff musclebound people are already that way before weight lifting and that If anyone performs all the exercises through their full range of motion, flexibility will increase.

Exercises like flyes, stiff-legged dead lifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Weight training will not only burn off excess fat but will tone and sculpt making a women’s body curvy and sexy. So women if you want to look slimmer, toned and feminine, look into adding weight training as part of your fitness workout.

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Women’s Body Sculpting Exercises

Article by Mohamad Al

What does it mean when we talk about Body Sculpting Exercises for women and how do we choose those effective ones? Well let me first explain Body Sculpting Exercises; they are exercises which can be used to burn off body fat. For example, the muscles of your arms are visibly seen. In other words, your body needs to reach a certain level of leanness in order for the muscles/curves to be visible, and for others to notice. Now don’t get me wrong about only focusing on losing body fat because for this very reason so many women become so occupied with performing aerobic training like running or cycling they forget about adding any type of resistance training. So adding resistance training for women is part of the right formula to have an effective body sculpting exercises for women, period. Women’s Body Sculpting Exercises (Exercise One) 100-Meter Sprinting Actually it does not have to be a 100-Meter Sprint because not every one is able to do that, and I don’t ask most of my clients to start with that. But if you have been running for some time, then you should try to sprint for 7 to 10 seconds, and then you should take a walk as you gather your energy before repeating the same thing for another 10 to 20 bouts. Ouch! – Warming up for 5 7 minutes is very critical; so don’t neglect that. – You sprint by jogging first (for about 4 seconds) then start running (for about 4 seconds) and finally start sprinting for 7 to 10 seconds and as you progress you should be able to add another 2 or 3 seconds more for a total of 12 to 13 seconds. – The best place to sprint is in a high school or college track. Or you can sprint on a paved trail that has a smooth surface and is safe enough so you can sprint. Women’s Body Sculpting Exercises (Exercise Two) The Tiger Walk w/ Push-ups The Tiger Walk is similar to the bear crawl except you don’t stick the butt up high, but instead you will have the body level, so if you place a cup of water on your back it should not tip over.

Instructions – In this exercise you will walk on your hands and your feet like crawling, but the knees are NOT touching the floor. – Perform the Tiger Walk for six steps then pause to perform one push up – Continue with performing the Tiger Walk for another six steps, and then pause for your second push-up – Repeat the motion until you complete 24 Tiger Walks and 4 push-ups. The great thing about the Women’s Body Sculpting Exercises is that you are expending a significant amount of calories, and at the same time you are preserving your muscle tissue.

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Women’s Weight Training

Article by kayla pang

The newest study in exercise science indicates that weight training is crucial to fitness and weight loss. Cardio physical exercise which doesn’t incorporate or contain weight training is far much less effective and will even be counter-productive. But women’s weight training routines need a specific approach. Ladies will need to not weight train inside similar way that adult men do. Weight training approaches that are designed with adult men in thoughts might not attain the results that girls are searching for.

Gals who want to include resistance training into their workouts have to contemplate particular hazards which probably don’t bother adult men. For instance, excessive muscle building can show up unattractive on the feminine frame. Women’s weight training need to assemble muscle power without producing the appearance of bulkiness.

It is also genuine that women’s weight training have to focus on various elements in the physique than men’s weight training normally does. For instance, males might want to develop size and power in their lats or trapezius (shoulder) muscle tissue. But girls most likely will not need to perform weight training workouts which create bulk in those people locations.

So women embarking upon a weight training regimen need to carefully contemplate the weight training routine which very best accomplishes their gender-specific objectives. Women’s weight training will need to be tailored on the strengths, weaknesses and aesthetic worries unique towards the female physique.

Women’s weight training will need to normally entail decrease opposition than men’s weight training. In other words, weights need to be less heavy. But compensate for that more affordable weight having a bigger amount of reps for each exercise.

Also, ladies will need to concentrate on specific muscle groups far more than others. Women who’reweight training won’t need to construct too much bulk inside the biceps, shoulders, back or thighs. Within the other hand, women’s weight training should give specific awareness on the abdominals, pecs, glutes, triceps and calves. Those muscle tissues, when properly formulated, contribute for the look of a lean, slender, feminine figure.

Overall, when embarking upon a workout regimen with includes weight or opposition training, ladies must be properly mindful of the original desires and worries with the female entire body. Not all weight training regimens would be the exact same, and not all are developed especially with women’s needs in mind. Consider time to check with using a private trainer to pattern a women’s weight training schedule which suits your personal desires. Women’s weight training isn’t the identical as men’s, and most trainers should be conscious on the critical distinctions.

Women’s Weight Lifting Myths

Myths and misconceptions surround the idea of weight lifting for women. Even young women who go the gym regularly balk at lifting dumbbells heavier than two or four pounds unless what they really have in mind in the first place is to grow muscles. I have observed women in the gym, refusing a trainer’s suggestions to use heavier weights, for a number of reasons. Though some may be personal, most refusals were based on what their mothers, friends or sisters told them about lifting weights. Maybe it’s time to give weight lifting a second look.

The most common reason why women refuse to lift weights is because they are afraid they will develop big muscles just like men. But think about this. Have you noticed how hard men have to work to grow their muscles like that of a bodybuilder? It takes years of heavy, consistent training to achieve even modest muscle gain.

So gaining muscle is not as easy as you think. The reason why is because of testosterone. Abundant in men but not in women, testosterone is the principal male sex hormone and is responsible for a lot of what makes men different from women, which includes the development of large, bulky muscles. Also present in women but in small amounts, it will never, in natural circumstances, be enough to grow muscles comparable to men.

Some women believe that weight lifting converts fat to muscles. If only that were true. And some also believe that stopping will convert muscles to fat, which is wrong too. Developing muscles is not alchemy. Muscles in women, however, will increase metabolism, which allows you to use up more calories than just doing, say, aerobic exercises. Even when at rest, muscles use up more calories than fat and the more calories you spend, the faster weight loss occurs. Not to mention the development of sleek, sculpted and more attractive muscles.

Throughout history, women have been considered the gentler or weaker sex. True, generally, women will always have less muscle mass than men. Maybe this is why women prefer aerobic exercises to weight lifting, because aerobics do not require weight lifting, which is considered a masculine activity anyway.

Most women who go to the gym are into cardio and no weights or just light weight lifting exercises. Some women perceive weight lifting or strength training as a masculine activity and therefore do not partake in it in an effort to preserve their femininity. Whatever the origins of these myths, the fact is, weight lifting for women is healthy. It will prevent a lot of physiological changes associated with aging and may delay the appearance of tell tale signs of aging such as sagging muscles and osteoarthritis. Myth or no myth, as with all other things in life, it is still a personal choice. We just have to make sure that the choices we make are the right ones.

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Womens Intimate Apparel

When it comes to womens intimate apparel, there are many types of clothing to choose from. Wearing lingerie every now and then is a great way to boost a female’s confidence and make her feel very attractive and beautiful. The type of intimate lingerie you choose to wear is really up to you. Below are a few of the different styles to choose from.

Baby Dolls

These nighties are generally two pieces. The first is a short gown that is fitted around the bust, and then flows down loosely around your midsection. It is generally paired with a pair of panties that are the same color or pattern. This is because the intimate lingerie top usually does not extend back the hips. Baby dolls come in a number of materials, such as silk and other sheer materials.

Bras and Panties

Typically worn as a set, these women’s intimate apparel is the most common lingerie worn by females. Most women wear these undergarments on a daily basis. They can range from very plain in nature to more sensual articles of clothing. Bras can be low cut and revealing, or high cut to completely cover the chest. They may sometimes be padded or water-filled to give a more voluptuous appearance.

Panties can come in a variety of styles. When worn as intimate lingerie, they often come in the same color and fabric as the bra they are coordinated with. These undergarments can come as different cuts, such as briefs, g-stings, bikinis, and thongs. The style to wear is based largely on preference. Some women feel more beautiful in certain types of panties than others.

Bustier

A bustier can make a woman feel sexy by lifting the bust to make it appear larger and fuller. The garment provides a strapless bra, and continues down the body, stopping just below the waist. They are typically made of silk, but can be found in other materials as well. A bustier can be worn with a matching pair of panties, if desired. There are some styles that have garter straps attached.

Corsets

A corset fits similar to a bustier, only it is very snug around the waist. This tight fitting piece of lingerie helps to slim down the weight while also making the bust appear larger. The clothing is secured around the body by lacing that is found on the back. There can sometimes be attachments for garters included. Some corsets can be worn with jeans as a sexy top, while others are more for the bedroom.

As you can see, there are many choices when it comes to women’s intimate apparel. Each style can make a women feel more beautiful when being worn. Experiment with different forms to see which accent your body best.

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Women’s Bodybuilding

Article by Daniel Thomas Wood

When it comes to the body, there are many women who will strive for a skinny form. However, this is not something that every woman wants and there are others that will look at going the opposite way; they’ll want to go into bodybuilding and have a stronger form. There is nothing wrong with this but it is definitely not for everybody. However, by following these few simple steps, you could find yourself with the body of your dreams.

The first step that you need to take to get into bodybuilding is removing all thoughts of the stereotypes of women. This can be extremely damaging to your chosen path since many women are seen a thing and beautiful. Ignore what others think of your plans and just keep going; if they’re really your friends, they’ll accept you for what you want to do.

While your end goal will be to be a bodybuilder, you’ll need to set goals along the way. You’ll need to start creating muscles and then decide whether you just want the shape or whether you want to compete as a bodybuilder. This can lead to larger muscles rather than the smaller, well-developed ones that many women opt for.

You’ll need to be fit to start on your journeys of becoming a bodybuilder. It can be extremely difficult and a lot of hard work as you’ll need the basic cardio capabilities and also some strength to start off with.

You’re best to go to a gym that is able to offer you a personal trainer to help you with your workout program. If the gym can’t help you then look elsewhere for a personal trainer. This is very important so you do your training safely. The last thing that you want or need is to injure yourself because you haven’t started out right. A personal trainer will know your goals and should have helped others get to their goal; they’ll know when to push your body and when to stop.

Your diet is extremely important to become a female bodybuilder. You’ll need to focus on certain food groups, including protein and carbohydrates. There are also a number of different supplements that can help you gain the nutrients that you need. However, the supplements should be used in conjunction with a healthy diet and not instead of one. You’ll need to eat more than an average person so it may be worth finding a dietician to help you.

Your training and diet will change as you get closer to your goal of bodybuilding, which is another reason to have a personal trainer and dietician. You need to ensure that you are constantly doing something to push your body enough but not to lead to injury. Your body will start to get used to workouts so vary them regularly.

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