Fitness advice for women doesn't have to be complicated. Fad diets, plastic surgery, self-deprivation and expensive gyms are not necessary to get the body you've always wanted. Establishing a regular exercise routine and good eating habits can be the best way to get on the right track to looking and feeling better then ever.
Simple Fitness Advice for Women
Many women believe the recurring lie that spot exercises are the best route to curing your body of fat in a specific area. In reality, the best fitness advice for women is an understanding that a well-rounded approach works best. Minimum to moderate weight training, a bit of cardiovascular exercise, and the ability to cut down your calories will go a long way to getting you the body you've always dreamed of.
Do those upper body exercises like curling weights and doing pushups. Try throwing in a twenty-minute jogging or power walking session several times a week. Watching what you eat is also important! If you simply cut back calories, you've already fought half of the uphill battle- restraining yourself from satisfying your body with things it doesn't need.
Tone Your Legs and Rear
Many ladies' first complaint is the preponderance of unwanted fat or the presence of an unsightly shape in the leg-and-rear region. The bad news is that exercises to tone these areas require a gym membership. The good news is that they'll make a world of difference fast!
Exercises That Can Help
You have several muscles in your legs and bottom that you can work in order to achieve a toned lower body.
- A leg press machine will hit your bottom hard and fast by providing you the tension you need to burn the fat and encourage muscle growth.
- Calf raise machines put weight onto your shoulders, forcing you to squat and lift with your calves; an easy exercise to do, but essential to improving leg shape.
- The multi-hip device can work anything from your hamstrings to your hips. A series of cables forces your leg back down after an extension, creating the tension your muscle needs to tear itself down and rebuild-a fat burning powerhouse.
Take Care of Those Thighs
The thigh muscles are some of the most difficult to tone and maintain. As always, cardio, aerobics, and nutrition can make the difference between a successful thigh exercise and a poor one.
Wall squats are an excellent way to improve tone throughout the thighs with a minimum of effort and equipment.
- Position yourself so that the top of your back is pressed against a wall
- Place your feet at a shoulder's width apart, and lower your body until you reach a squat.
- Straighten your legs and repeat.
Do this as many as three times a day, in repetitions of ten (don't move too fast!) until it becomes to easy, then increase in reps of five. This exercise is sure to work your thighs, in addition to the other workouts.
Lose That Belly
Push-ups and pull-ups are two of the simplest, most common, and most effective exercises to lose that gut. These workouts, done in conjunction with cardio and a healthy diet, will burn fat in the midsection and return a tight, sexy belly to you, its rightful owner.
Try pull-ups first:
- Put your hands palm-forward on a bar attached to your doorway or in a gym.
- Begin pulling your body off the floor until your chin is over the bar.
- Let yourself down, hold, and then do it again.
Begin with two sets of five and work up from there. Just a few of these exercises will go a much longer way than dozens of ab crunches or hours of walking.
Next, try out a solid pushup.
- Suck in your stomach as far as it will go (but still allow yourself to breathe!)
- Push yourself up from the ground, keeping your rear flat.
This exercise will burn far more fat than sitting on your knees and pushing up idly a time or two! Three reps of seven to ten pushups can easily help to build tone and definition in the midriff area.
There are two different approaches to cardio workouts. Some prefer the "slow and steady" approach, which involves doing a lower intensity workout for 45 minutes to one hour daily. Others prefer a faster, but more intense workout.
Whether you prefer 30 minutes of high intensity exercise designed to get your heart pumping, or a slow leisurely walk around the neighborhood, cardio needs to be incorporated into your routine for a number of reasons.
Not only does cardio help you lose weight and achieve a more toned appearance; it also reduces your risk of heart disease and breast cancer. The American Cancer Society states that as little as an hour and 15 minutes to two-and-a-half hours of low impact exercise can reduce your breast cancer risk by as much as 18 percent.
There are many different types of cardio exercises you can do. Some of the most popular, and the simplest, include:
- Rock climbing
- Step aerobics
- Cross Country Skiing
- Using the Elliptical Trainer
Follow this fitness advice for women and you're well on your way to eliminating unwanted fat and getting a toned and healthier body.