How Many Calories Should A Woman Who Lifts Weights Eat Women Wanting to Weight Train

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Women Wanting to Weight Train

This is a common misconception that keeps many women from reaping the benefits of weight training, including optimal joint health and an overall toned appearance. These simple tips will provide women with invaluable information and knowledge on how to start quality weight training.

Cardio is the core of many women’s workouts. What many women don’t know is that cardio alone can actually be counterproductive if they hope to achieve a toned look. More than half an hour of cardio per workout will start burning muscle and not fat. While you will lose weight, much of it will be muscle. In many cases, the overall look achieved will be that of a slim woman with low muscle definition and slightly flaky skin. To get arms like Michelle Obama and legs like Kate Beckinsale, you need to add weight training to your workout. To get started, incorporate light weights into your cardio routine. If you can’t lift more than 20 pounds, it’s best to do metabolic workouts with light weights.

A metabolic workout is a series of short exercises performed consecutively to increase the heart rate while toning the muscle. An example of a metabolic workout is 15 weighted jumping jacks, 8 dumbbell squats, and 30 seconds of flutter kicks. These 3 exercises would be considered one set and should be repeated 2 to 3 times. Metabolic workouts typically contain 5 or more exercises depending on your fitness level. Low weights and repetitions with a variety of exercises allow the body to be in constant motion. This promotes an optimal heart rate in the target zone while building muscle and burning fat.

Now that you are more familiar with the correct exercises to do, you should decide on your fitness goals. Because many women use jogging as their only form of exercise, they don’t have a set routine. Creating a set workout time and frequency per week is extremely important for the body to build muscle. There are 2 things to consider. Rest days and workout training should be defined before the actual workout. You can do full body workouts or split body workouts. Depending on the workout you choose, rest days should be evenly spaced to allow your muscles to rest and regenerate. For muscles to build, tear and generate more mass over time.

In addition to your weightlifting goals, you should decide on a diet to match. All fitness enthusiasts who will be lifting weights need to consume proteins and carbohydrates at the right time. While many women believe that ingesting carbohydrates is the key to weight gain, they are needed before workouts for energy. Carbohydrates should mostly be eaten before the afternoon so they have time to digest and burn throughout the day. For those who will be working out in the morning, oatmeal is a great breakfast choice.

Protein is the other dietary staple that should be regulated. For every pound you weigh, you should be eating 1 gram of protein a day. So if you weigh 150 pounds you should be consuming 150 grams of protein per day. This can be achieved through pre and post workout protein shakes, eggs, chicken breast, tuna, salmon, peanut butter, nuts and other protein rich foods. Protein is important because it’s what your muscles use for fuel. If your muscles are adequately fueled by protein, your workouts will only go towards burning fat rather than using up your muscles.

No matter which exercise routine you choose, adding weight is important. Weight training has been shown to strengthen joints and promote bone health. With women leading the way in cases of osteoporosis, doctors are increasingly advising their patients to lift weights. Weight lifting also helps in cardiovascular health. While running or jogging is great, the body exerts more energy from weight lifting and, in turn, builds more cardiovascular health. Educating yourself about your options is something everyone should be doing. What works for one person may not work for another, so personalization is key. As always, talk to your doctor before starting any form of physical activity.

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