Gym Workout Routines For Women

Archive for the ‘Workouts To Lose Weight’ Category

With the coming of summer, all women concern themselves with one small item of clothing—the bikini. While it is an essential for any summer experience, it is also cruel to those who do not prepare. So ladies be warned and take note of this post.

Remember the bikini provides women with no places to cover or hide, the bikini forces women to achieve their bikini-ready bodies just in time for the sun. Here are some tips on how to do a bikini body workout routine:

• Step 1: Get your heart pumping. A cardio workout is usually the start of any good workout routine particularly because it gets your heart pumping and kick-starts your weight loss. The trick to losing weight comes with this simple equation: burn more energy than you consume. This means that even without dieting, one can lose weight as long as one does enough cardio workouts to burn the food.

Cardio workouts should always be done at the start of a workout and last for at least 20 rigorous minutes. Research shows that if done effectively, all workouts and activities done after those 20 minutes will lead to energy burning and hence, weight loss. Since there is a wide variety of different cardio workouts to choose from, one must simply go with what one is most interested in. One can go jogging, sprinting, dancing, biking and even jump roping. In fact, one of the best things about cardio workouts is that the wide variety allows one to stay entertained and have fun while still moving towards that bikini body goal.

• Step 2: Lift some weights. What most women do not know is that weight lifting is not solely for the purpose of building large, manly biceps. In fact, it is the secret that most Hollywood actresses and stars use to keep staying tight and toned from head to toe.

The key to a good weight lifting workout lies in the perfect weight of the dumbbells. For women, the best weights lie between only 2-3 pounds. Though some would say that lifting these light weights would have no effect on one’s body, lifting them over high repetition sets will surely show the contrary. If done properly, lifting weights can help one achieve that sleek, sculpted body that so many desire yet so few are able to attain.

Another good thing about weight lifting workouts is that they allow you to target specific parts the body. Whether one is interested in shrinking a particular trouble area or highlighting an already attractive asset, weight lifting can take care of the job.

• Step 3: Do a cool-down. Although many people think that the cool-down process of a workout is optional, they are mistaken. The cool-down process of a workout is crucial in getting your body back to its normal state, releasing tensions that built up during your workout and preparing your body for your next session. Without a good cool-down to end one’s workout, one might experience severe muscle cramps, dizziness and even nausea, decreasing one’s motivation to work out again.
 
• Step 4: Repeat. The key to achieving a bikini-ready body is not just a good workout routine but also some hard work. Although doing a workout once will get you and your body nowhere, doing it over and over again will get you exactly where you want to be. Get your heart pumping, lift the right weights, do your cool down routine and put your back into your work; soon you’ll be wishing summer was already here.

For some more tips on how to get that body you want, turn to the article entitled How to Get Fit for the Summer

Traditionally, the ideal figure for a woman follows the shape of the number eight—similar proportions along the upper and lower parts of the body, cinched in the middle by a tiny waist. Although many women already are fairly proportioned along their upper and lower bodies, it is the waist that is the problem. In fact, many women are struggling with the reality that they have bellies rather than waists.

For those interested in getting rid of some belly fat in order to reveal that ideal tiny waist, here are a few tips:

• Modify your diet: Located anywhere on the body, fat is caused by an excess amount of food intake. In order to eliminate the fat in one’s body, specifically the belly or waist area, one must reduce the amount of food one takes in. While this may sound like encouragement towards crash dieting or extreme fasting, it is not. Rather, it is a call to some modification—instead of eliminating options, try limiting the amount taken in.

For example, since sugars and carbohydrates more easily turn into fat than other foods, reduce your consumption of them. Instead of completely removing rice and bread from one’s food choices, try having it only once or twice a day. Keep in mind that you should aim for a diet that is not only effective but also sustainable, meaning that you will be able to stick with it even after a couple of weeks. When modifying your diet, be disciplined but also be realistic; be honest about what you can and cannot live without and adjust food plans accordingly.

• Do some exercise: One of the simplest yet most effective ways to eliminate belly fat and strengthen one’s core is to do an exercise move called the plank. In order to do the plank, one should lay face-down on the floor and get into a standard push-up position but instead of keeping one’s arms straight, bend them at the elbows and let your weight rest on your forearms. Keeping yourself lifted the whole time, make sure that your back and legs are straight so that they form an imaginary straight line along your side.

Contract your core muscles as tightly as you can then hold this position for about 30 seconds. When you are finished, lower yourself down slowly and take a deep stretch by curving your torso backwards.

• Have a laugh: Research shows that deep, hearty laughter can actually give one a mini core work-out. A repeated giggle can cause one’s diaphragm and abdominals to rapidly contract and relax, giving the same effect as some exercise moves. In fact, a new movement known as Laughter Yoga even makes use of laughter as a supplementary move to some strengthening positions.

Given these simple tips, one must remember that much dedication and discipline are necessary ingredients to achieve what you want. Decrease your body’s natural process of food storage by modifying your diet, increase your body’s energy consumption by doing some exercise and finally, keep the entire process fun and enjoyable by having a laugh. 

Have you read my story? Check this out by clicking here -> Workout Routines For Women

Despite their endearing name, love handles are not normally a beloved part of the body. Love handles are a slang or informal term for excess fat that is located along a woman’s midsection, typically above and on the sides of the hips. Although men can have love handles too, they are generally more noticeable on women due to the natural tapered shape of their bodies.

If you are interested in learning how to get rid of your love handles, here are two basic yet useful tricks to try:

• Adjust your diet. Sometimes, it is not a matter of eating less but rather, eating right. Due to the different preserved, chemically enhanced and enticingly packaged foods that are available in the market today, it has become very easy for people to slip into the trap of unknowingly eating high fat, high calorie, low energy foods every single day.

My number 1 resource for soring out your diet has to be from Isobel. Trim down and your sure to lose the love handles – Check her out here CLICK

The first step to changing this is by making oneself aware. Start reading the nutrition information on the things you eat before actually eating them. Try substituting your normal packaged snacked foods with natural or organic alternatives such as apple chips instead of potato chips, slices of fruit instead of cake and frozen fruit juice popsicles instead of ice cream. For those determined to make a change, hiring a nutritionist could be of big help. Although adjusting one’s diet may seem daunting at first, it is important to give it a try. You might be surprised to find that you’ll soon be feeling and looking better.

• Do a bit of exercise. Although crunches are considered the standard exercise for all mid-section problems, it does not follow for love handles. Since love handles are located at the side of the mid-section, also known as the obliques, crunches do not target them as well as they should.

For an effective and fun exercise to help you get rid of your love handles, try grabbing a good friend and a medium-sized ball. The both of you should sit down straight, back-to-back and with your legs stretched out in front of you. Once you are in the proper position, hold the ball with both hands at chest level then twist your torso to the right to pass it to your friend behind you. Have her do the same as you receive the ball on your left side. Continue to do this at moderate speed for about 3 minutes then start again on your other side.

No matter what part of your body you are trying to tone up or trim down, it is necessary to have a good deal of discipline and determination. Constant excuses and half-baked efforts will yield no visible or emotional effects whereas dedication and hard work will get you that slim, tapered waist that you deserve.

Check this out —->

Since the advent of surgical procedures that promises losing that big flab of fat on your belly or chin for just a matter of minutes, you might think that they are the best way to lose fat. Exercising to burn fat will cause your impatience and hopelessness, you may think. But the best way to burn fat is to still exercise! Resorting to shortcuts like liposuction can cost you money, and well, its results are also hard to maintain. So for a more healthy and cost efficient way to burn fat, go back to the traditional way, by fat burning bodyweight exercises for women!

Here are some bodyweight exercises that can help you burn fat fast:

• Sit Ups – to work on that loose fat tummy, start doing sit ups by lying flat on the floor, knees bent, with hands on your nape, and trying to sit up touching your knees. If you find it hard to perform, you can try putting your hands on the floor for support. This will burn fat in your abdominal area. For starters, a set of 15 reps would be enough, increasing everyday as long as you can handle it.

• Push ups – this bodyweight exercise may seem simple, but it is quite tricky to do. For starters, you can do this with your knees bent if you can’t do it with your body straight forward.

• Reverse Crunch – this is another variation of sit ups, all you have to do is lie flat on the floor, knees bent, but this time, you are going to bring your knees to your chin to work on your abdominal muscles.

• Side Plank – you can do this by lying on your side, with your hands and feet touching the floor and carrying the weight of your body. Then try to lower your body to the floor, and then raise it again with just your hands.

• Split Jumps – in a lunge position, put your arms at your sides (you can also do this with dumbbells). Bend your knees and jump, and switch your legs simultaneously. For example, your right foot was in front during the starting position, after the jump, it should be your left foot in front.

• Chin ups – using a pull up bar, hold the bar with both hands, with your palm facing your face. Then pull up your body until the bar is parallel to your chin. This might be difficult at first, especially if you have put on a lot of extra weight. Don’t worry if you are only able to do 2-3 chin ups. It will take time before you get used to this bodyweight exercise.

Here are some more types of exercises you can try in support of the above mentioned bodyweight exercises.
 
• Running or Jogging – whether you would like to try this out on a treadmill or just your local park or any outdoor settings, this is a sure way to burn fat fast. You can do this early in the morning or in the afternoon. Running does not only burn fat, but it also increases your resistance and stamina. Just remember to keep hydrated.

• Dancing – this is a creative way to burn fat. You can join a local dance studio or a gym which offers dance classes.

Check out some of our celebrity bodyweight exercises. Is this how Angelina got Brad?! Click Here -> Angelina Jolie Workout

I will be surprised if there is anybody on the planet that hasn’t heard about the royal wedding taking place between Kate Middleton and Prince William in London. It is the event that people are talking about and the wedding of the century. Lucky people of the United Kingdom have an extra day off to celebrate this wedding.

Obviously the billions of people watching house been keeping a close eye on Kate Middleton’s diet and exercise routine. Many people want to know exactly what she is doing for her fitness, exercises and weight loss to not only get in shape for the wedding but to keep in shape as a princess.

While there has been some controversy and a few leaked stories, but here we reveal the sensible answers.

Want the same results as Kate right away?

Click Here For Diet  ….or…. Click Here For Body Sculpting

Some sources reported that Kate Middleton was using the controversial Dukan diet which is a low carbohydrate and high-protein plan. Just like the Atkins diet there are many questions to be asked about the effectiveness and safety of this diet.

However from press releases it appears that Kate is not using this controversial French diet, but some sources say that her mother is.

So What Exactly Does Kate Eat to Stay Slim.

It is rumoured that this princess to be sticks to low GI foods. GI stands for glycaemic index and this relates to the amount of sugar your blood. For example a high GI foods would be something like chocolate or a fizzy drink, it pumps loads of sugar into your blood so you get a sugar high, then your body responds by releasing insulin to control this blood sugar level. You then get a drop in blood sugar and often a drop in energy.

Obviously high GI foods can cause havoc with your digestive system, so eating low GI foods that maintain a steady blood sugar level much better. Think about lean meat, fresh fish fresh vegetables, fruit, nuts, beans and all things healthy.

A good blood sugar level ensures steady consistent digestion and no hunger pangs. This is an incredibly healthy diet to be on and an incredibly sensible one. Well done Kate!

What about Her Exercise, Fitness and Workout Routines?

Obviously nobody knows what goes on behind closed doors of a princess. We certainly aren’t going to get an insight into the Buckingham Palace Gym!

However some sources revealed that Kate does a variety of fitness exercises to keep toned and in shape.

Running: this appears to be high on the princesses workout routine. It’s a great way to burn fat and state-owned and to give yourself a great cardiovascular workout.

Rowing: a great way to build upper body strength, tone the back and the quadricep muscles in the front of the line. Rowing is a great way to give yourself a cardiovascular workout without the high impact that is associated with running.

Weights: it appears that the bride and in some resistance training and light weights to her workout routine. This will explain her toned arms and complete lack of any bingo wings! Weight training is fantastic for improving bone density, posture and sculpting beautiful elegant muscle definition. She must be getting this right because she looks fantastic.

Yoga: reportedly Kate has a great yoga routine that maintains her flexibility, core strength and of course balanced mind. A balanced mind for somebody under such pressure right now and who is going to spend the rest of her life in the public eye, is going to be as crucial as looking fantastic all the time.

What About You?

So if you follow any of the above to match the beauty of Kate Middleton you should see some fantastic results. As you can see she isn’t doing anything extreme, no fad diets, no personal trainers and no crazy supplements.

She eats a balanced diet of fresh food and takes part in the lot of good quality exercise with a good amount of variation. Why not follow her example and see what results you get?

Now obviously Kate hasn’t released her own diet and exercise program just yet, so we hunted around for something that will give you all the diet and exercise routines you are going to need. Check out this from Flavia Del Monte – Click Here

There are several sections giving you the exact workouts for every part of your body, including nutrition and some amazing before and and after diets from people that have used the program – wow! Check out this and look like Kate!

Kate Middleton Workout Routine

If you are looking to lose some weight, then now is the time to add some beautiful red chillies to your diet. These fiery little monsters have now been proven to aid you in losing weight and burning calories.

Of course this can be a little difficult if you don’t like hot and spicy food, but maybe you can brave a few in your meals to help you get down to that desired weight.

University study.

You see there are some super brainy scientists at the University of Indiana that discovered if you sprinkle a few red chillies on your food it can actually help you lose weight. This is all down to the crucial ingredient inside these little monsters called ‘Capsaicin’ – this is actually a bit of the chilli that makes it taste hot.

It’s used a lot in Indian food, Mexican food and you have it in your favourite dishes such as Peri Peri Chicken.

The study used 25 different people, were roughly half like to chillies and half didn’t. They added these ingredients to their meals and all of them began to burn more calories, especially those participants that didn’t eat this spice on a regular basis.

In the study they used the Cayenne pepper and stated that it was very simple to make this more supplementary change to your regular diet. Not only did it help burn calories but it also helped to suppress hunger pangs.

The scientists believe that the hotness in your mouth raises your body temperature, alters energy expenditure and aids appetite control.

Not bad, right?

Don’t Forget.

Now it’s also important that you don’t forget to ensure your diet is absolutely balanced. It’s no good eating fast food every night of the week and sprinkling some red hot pepper over the top. You won’t lose weight with this obviously. Instead you must eat a balanced and nutritious diet and include some pepper into this.

The scientists at Indiana University recommended this exact approach as well as coupling this with a great exercise routine.

As I have said in other posts it’s like having the right amount of spokes and we’ll. A great diet that allow you to lose some weight, cardio exercise and some specialised weight training to those muscles. Add in the benefit of some red hot chilli Peppers and you are going to see some amazing results very quickly.

Next time you’re at the supermarket or the grocery store, buy some of these fiery little monsters and test it out. I think you could notice a difference within a couple of weeks and if you like chillies than what have you got to lose?

Hi and welcome to the second part of the best back fat exercises for women. I was originally only going to do 2 posts on this topic, but now as a write this I seem to be getting more and more emails from women asking me about getting rid of the dreaded back fat and love handles.

So watch out because there may be a third part.

Anyway…….. for this post I wanted to include a video as I haven’t posted one on here for a long time. So I trawled through the ‘Tube of You’ and found a couple of great ones, bu the one below is excellent. I really love what the expert says about eating fresh food. She even says go through your cupboards and replace all of that food that has a shelf life of 2 or 3 years and replace it with fresh fruit and vegetables and healthy foods – even healthy fats!

Its also a great idea when it comes to removing any fat from your body and shaping up, that you increase the amount of muscle on your frame as more muscle means less fat – this video explains exactly how you can do that.

OK So To Recap – First Exercise

• Firstly get on your hands and knees, putting your weight on your arms.
• Pull your belly button in towards your spine.
• Then begin to extend one leg staight out behind you whilst tightening your buttock muscles.
• Once it extends fully, bring it back towards the curled position and if you notice on the video it doesnt rest on the floor and it curls just past the initial resting point.
• Do between 8-10 repetitions of this leg extension then swap to your other leg.

Second Exercise

• Lay on your back with your knees bent and rotated to one side.
• Keep your chest facing the ceiling.
• Place your hands by your ears (dont clasp your hands behind your head)
• Simply crunch upwards towards your hip, hold and then relax back to the resting position.

Remember.

These exercises target your lower back, your buttocks, your hamstrings and your abdominal muscles. This is perfect for getting rid of back fat and love handles. Thats because it is targeting all of the areas around your core where the initial problems lie. Stick to this twin set of exercises and if you combine it with our first back fat routine then you are going to see amazing results.

If you missed the first post click here – Back Fat Exercises For Women

How to get slim, perhaps one of the most common queries and questions that within ask and search for on the Internet over and over again. It’s like searching for the meaning of life, ha ha. But what is the best way to lose weight, trim down, shape up and get slim?

Well in all honesty there are many, many different ways for a woman or a guy to get slim. If truth be told many of these methods work. It’s not like there is only one true method and all the rest don’t work. The fact is that there are lots of methods and lots of them work.

So what is the key?

Well the key seems to be sticking to whatever method, technique, diet or workout routine you choose. Don’t move from it until you reach your goal. Don’t chase the next shiny object or the next fad diet or the next celebrity quick fix. Choose a recommended method and stick to it no matter what.

What’s the best way?

The absolute best way is to incorporate a little bit of everything in your day-to-day life. So what I mean by this is don’t just try and diet or of the weight off. Don’t just try and exercise all of the weight off. You have to do a mixture of both as good quality nutrition mixed with a great workout program will give you the best results in the least amount of time.

If your diet is sorted and your workout routines are effective you will slim down and keep slim forever.

Other Benefits.

When you have a superb diet and a great fitness program, there will be loads of other benefits. Not only will you start to look really good, you will feel fantastic to. With exercise your blood pumps around your body much more, so more nutrition will actually reach the extremities of your body. Blood capillaries you don’t normally use will be flushed with blood making you feel completely energised.

You will have more energy on a day-to-day basis because you become fitter. Your skin, your hair and even your nails will look and feel better because if you are on a proper nutrition diet program, you will be getting all of the vitamins, minerals, fibre, protein and carbohydrates in the right amount.

All whilst getting super slim and sexy!

Balance.

On this blog you will notice that I recommend a program called Visual Impact For Women, this is because it’s pretty darn good. And it’s what my wife has used to get in shape. The best shape of her life in fact.

Now if you eat a healthy balance diet (without any extremes like celery soup for breakfast, lunch and dinner) and if you follow the program I recommend, you will learn how to get slim and you will become slim that’s for sure.

Are you out of time to exercise? Do you want to burn those fats immediately? Then you have to try this video tutorial.

First, I would like to say that this exercise video tutorial is amazing! It combines three different exercises, forming one fitness routine. It builds up muscles in the legs, glutes, abs, shoulders, arms and even your back. You can do this for 12-15 times and rest for a minute and do it again. You can even do this at home if you have dumbbells available in your house. Also, you can choose the weight of your dumbbells depending on your convenience. For starters, choose the lightest weight so you won’t get hurt in the process.

The first of the combo routine is the deadlift. This is a basic weight lifting exercise. Remember to bend your knees and look straight while holding the dumbbells down at your side. The next exercise is the bicep curl. It’s another basic weight lifting exercise that anyone can do. Feel your biceps as you flex your arms toward you. The third is the overhead press. Make sure that you slowly raise your dumbbells. Don’t go too fast as you may get hurt especially when you are not used to this exercise. Do all those three exercises simultaneously and continuously.

Keep in mind to never force yourself in doing the exercises. If you can’t bend down thoroughly then don’t push yourself. Start and continue slowly. Don’t rush the exercise or you’ll get injured. Remember to breathe in to hold and breathe out to release. Avoid straining or forcing yourself not to breathe. Proper breathing actually aids in doing exercises smoothly.

Now you know what things to remember, you are ready to start. All you need to start this wonderful exercise is perseverance, patience and faith in losing weight.

For our homepage click here – Gym Workout Routines For Women

This video tutorial is the second part of my special two-part Fat Burning Exercise For Women. Now this requires a lot of work. I have to warn you first that if it is your first time to do these exercises, make sure to do a lot of stretching and expect muscle cramps after. Hey, no pain no gain sister! When I first tried this out, I actually suffered for 3 days of pain. Now, I’m thankful I did it because I now have a firmer and slimmer body.

The video features the medicine balls again. If you remember my last blog, I suggested the use of weighted basketballs. Check it out online so you’ll know how to do it. The girl in the video, Zuzana, actually used one. The first exercise shows how Zuzana is alternating the medicine ball in her hand while doing push ups. Now that is really challenging. Again, don’t push yourself too much and gage your capability in doing it. This exercise builds up muscles in the arms, chest and even in your abdomen.

The second exercise also requires a lot of work. Medicine balls are not that light and pushing them upward while bending down with one leg is not an easy thing to do. Like in the first exercise, start slowly and don’t force yourself if you can’t do it. Be patient and considerate to your body. Feel your muscles as you do the exercise.

After doing this video tutorial, you’ll totally release a lot of sweat, an evidence of how much fat you lost. Remember not to force your body in doing this since this is really hard to do. Even now that I am used to doing a lot of exercises, I still find this very challenging. So enjoy and keep those fats burning!

For our homepage click here – Gym Workout Routines For Women