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Weight Lifting for Women - Get Those Sexy Curves!

If You Are A Woman Who Wants To Change Your Body, YOU ARE FOLLOWING Weight Loss

Losing weight has long been a preferred method for men to build lean muscle mass, help burn extra calories and convert their bodies from damp and slim, to chunky and tight, but for whatever reason, women often avoid weight and are particularly stuck exercise cardiovascular.

While cardio is effective for burning calories and reducing body fat (which is very important for developing muscle definition), it does not help with building lean muscle mass. In fact, most of the solid state cardio is actually very catabolic. In other words, it promotes muscle degradation. This is why many people who do a lot of cardio find it difficult to get the definition of muscle they want. People often think of it as "skinny" but not "fit."

So how do you get the tone, the definition and the look? You add resistance training to your training regimen! There are many myths out there about weight, especially in relation to women, so this whole article will discuss some of these misunderstandings and what you need to do to change your body.

Mistake # 1 - Women Become Big and Big by Weight Loss

When it comes to lifting weights, the goal is to build muscle mass to improve muscle definition. Although resistance training doesn't burn calories, especially if you use supersets, compound sets, and Tri-Set (more on that later), the main function is to challenge the muscles in your body enough to make them grow.

The process of muscle growth (aka hypertrophy) is complicated, but one of the main hormone factors is testosterone. Testosterone is the reason why weight lifts men more than women. Normal testosterone levels in men are 200-1200 ng / dl while 15-70 ng / dl are normal in women. The difference is that women cannot use the same methods as men do, no matter how they train. Even in men with the highest testosterone levels, it still requires years of intense workouts, rigorous training and proper diet to achieve the muscle mass you see in many male bodybuilders. Given that, when it comes to women with an average level of testosterone, there is no chance they will ever get closer to that size.

You may have seen female bodybuilders on TV or in magazines with big muscles. These women may take some form of testosterone or anabolic steroids. The side effects of these drugs are easy to see and include deepening of the voice, redistribution of fat deposits to male patterns, facial and chest hair, among others.

Truth # 1 - Women Will See Better Muscle Definition from Weight Loss

Women may not see the same bulking effect that men do from weightlifting, however, which does not mean that they do not see an increase in muscle strength and definition. In fact, the BEST way to get it right, its appearance is to lift weights, more specifically, LESS weight.

There are numerous research studies showing women who lift weights during the compound, multi-joint exercises show a significant improvement in muscle definition and strength, as well as many other health benefits such as improved bone density, and lowering risk for metabolic syndrome. In other words, if you want more curves, put a 5lb dumbbell, stop working with 20+ representatives and start lifting weights. Here are some quotes that talk about this:

"A June 2013 study published in the journal Diabetes, both men and women became more insulin sensitive after 12 weeks of strength training, reducing the risk of developing type 2 diabetes."

"In a study published in Medicine & Science in Sports & Exercise, women who lost more weight to less fat burned nearly twice as much calories for two hours after their training than when they did more repetitions with lighter weights. . "

"The University of Alabama study found that women who lose weight lose more intra-abdominal fat than those who just do cardio. This not only helps you lose your dog's stomach and look better in a bikini, but also reduces your bikini risk of diabetes, metabolic syndrome, and some types of cancer. "

What qualifies as a "heavy" weight? In general, any exercise you can't do more than 12 repetitions is a good place to start. As you build muscle and get more comfortable with your weight, you can start to gain weight with 4-8 reps as well.

What Are the Best Practices for Developing these Curves?

Building a fit body takes a combination of resistance training, calorie burn, and nutrition. When it comes to changing from shabby and delicate to skinny and defined, men or women don't make a difference. You have to do a lot of compounding, multi-joint exercises with heavy weights. As always, shape is a number one priority, especially when you lift heavier and heavier. The sloppier the shape you get, the less effective the training will be, and the higher your risk for injury.

Resistance training takes many forms including machines, dumbbells, barbells and more. To stimulate change as quickly as possible, you want to stimulate as much muscle fiber as possible. This is done by incorporating the multi-joint exercises that we discussed earlier. Here are some of the exercises you need to do that will help you develop lean muscle mass:


The deadlift is a full body workout that reaches a ton of muscles including lats, traps, quads, glutes, hamstrings, abs and more. You can safely lose a lot of weight when doing a deadlift, so it's a great exercise to recruit muscle fibers and build lean muscle mass. Deadlifts are a must for an advanced body.


Do you want good legs, tightness and tight stitches? Then you have to do squats. Squats, more specifically barbell squats, may be the best training for overall foot development. They target the entire upper part including quads, glutes, and hamstrings. They also strengthen the lower back. If you jump in mass then you will lose some serious muscle definition.

Press the chest

Chest Press is another great compound exercise that works on many upper body muscles including the chest, triceps and deltoids. It also acts as a core. Chest pressure is the main exercise to improve good upper body strength.

Pull Ups

Pull Up is one of the most important exercises for building strength. They also hit the lats, the back delta and the biceps to give your upper back and hands some serious definition. If lifting is no longer possible, try the assisted machine, or use the band below your feet for help.


Like the gut, lunges are another quality compound exercise that will keep your legs and buttocks smooth and tight. Lunges can be done with the weight to begin with and the heavier you get as you progress.


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