Men and women must pursue
different courses of exercise to lose weight. Men have more muscle mass
than women, which enhances their ability to lose weight more quickly.
Women must increase their ability to burn energy from fat by increasing
muscle mass. This does not indicate an increase in size but encourages
tight, toned muscles from weight training. The combination of aerobic
training for calorie burn and weight training for increased muscle mass
helps women lose weight.
Circuit
training is beneficial because it combines strength training benefits
with aerobic exercise. You work all of your major muscle groups
individually in a specified period of time. For example, you work
quadriceps for 45 seconds, then immediately work you pectoral muscles
for 45 seconds and so on. Some circuits may have rest stations between
each piece of weight equipment, allowing your muscles to recover before
working them again. Circuit training can provide a quick, intense
workout for women to lose weight. Engage in a circuit training program
at least two to three times per week.
Most
women fear weight gain and bulky muscles if they engage in a weight
training program. This is a myth, since women's bodies are not
biologically designed to gain excess mass. Also, women obtain an added
benefit of building stronger bones through strength training. One of the
best ways to ensure a sleek, toned appearance is to perform several
repetitions with lighter weights. Instead of bench pressing 40 lbs. for
five reps, bench press 10 lbs. for 20 reps. Do at least three sets each,
per exercise. Allow at least one day of rest before working them again,
to allow your muscles to repair.
Power
walking is one of the most basic cardiovascular exercises, and it can
be done almost anywhere. It can burn at least 400 calories, and women
can easily incorporate this into their daily routine. It does not have
to be boring either. You can take your kids in strollers or your dog
along for the walk to keep it fun. For extra calorie burn, add light
wrist weights to your arms to tone the upper body and burn more
calories.
Interval
training helps build lean muscles and burn many calories in a short
period of time. According Science Daily, interval training keeps your
metabolism high for longer periods after your workout, increasing fat
burn. Any exercise such as bicycling, jogging, walking and swimming can
be used for interval training. Increase your heart rate to exhaustion
for two to five minutes, then rest for two to five minutes and repeat
the cycle. Interval training offers a way to burn fat and get into shape
more quickly than most forms of exercise.
Circuit Training
