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- big sleep for big muscles , squat to parallel, how to look like a fitness model
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Come on Girls, Train Like the Big Boys!
Come on Girls, Train Like the Big Boys!By Andre David
Most often that not the female population desires that lean and tone physique.
However, females tend to avoid weight training like the plague. Reason being, they fear that they will get too bulky or look like one of those female bodybuilders.
They tend to think a female bodybuilder's physique is just a matter of reps, and gaining some serious mass is "just around the corner".
This however is physiologically impossible, the hormonal makeup of females does not permit this. Sorry to burst you bubble ladies, a bodybuilders physique is not "just around the corner".
A more suitable phrase would be "Take two of these and call me in the morning".
The female bodybuilders physique with a significant amount of lean muscle mass is only attainable through the use of anabolic substances.
They turn to steroids in order to put on that quality mass, that naturally the female body is incapable of producing.
We all heard that females should religiously train with a high repetition range when lifting weights. Is lifting heavy a bad thing? Does lifting heavy translate into me getting big?
The answer to both of these questions is no. High repetition training will result in sarcoplasmic hypertrophy (size is increased due to fluid accumulation) resulting in that pumped appearance.
While training in the lower range rep range will yield more muscular fiber hypertrophy.
Your probably thinking, didn't he just state that I wouldn't get big, however hypertrophy of my muscles will be the result. How doesthis make sense?
If you recall, the female body is incapable of making such tremendous gains in muscle due to the hormonal makeup.
Training heavy, will give you that rock hard body that you strive to achieve. Increasing the size of muscle fibers through heavy training, a cardio program, and a well thought out diet plan are all components of achieving that desired look.
Exercise selection is another issue, females should not be scared to perform those difficult movements such as deadlifts, squats, and bench. Moreso, shouldn't be limited to using machines in your quest.
There is absolutely no rulebook in terms of mens exercise selection and womens exercise selection, one exercise does not cater to one specific gender.
You need to get down and dirty and don't be afraid of grabbing a barbell or a set of dumbbells. Take your time. Concentrate on exercise execution, especially on the more difficult movements such as the deadlift and squat.
It may take sometime to properly execute the movement, so don't be so concerned if you don't pick up on it right away.
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,Workout Routines For Women Using Heavier Weights
Workout Routines For Women Using Heavier WeightsBy Matt Mc Dermott
Many women have been given misguided advice about their workout routines. The general consensus is that light weights are for "toning" and lifting heavier weights for "bulking up." Since many women don't want to look like female bodybuilders they see in the pictures and on TV so they automatically think by lifting light weights they will prevent looking "massive" or "manly." This is a false notion!
Exercise routines for women should include periods of lifting weights heavier than 5 pound dumbbells! The reason is that by lifting heavier weights, with safety and proper form, and then progressively increasing the weight used a woman will become much stronger for everyday activities. In addition, lifting heavier weights will assist and help her build muscle faster. By eating properly, following all doctor-recommended nutrition (diet) advice, and doing cardio she may find that she is more muscular, weighs roughly the same, and actually dropped a clothes size or two!
Obviously, including heavier weights during workout routines for women requires proper training on form and safety. Once a woman learns how to do the lifts properly, she may find the lifts to be more enjoyable and give her better benefits than her previous forms of exercise. Of course all exerciseroutines for women require balance between strength training, cardio, and other forms of exercise such as yoga. Make sure you get prior medical approval before making any changes to your current exercise, nutrition, or health activities.
One final note: female bodybuilders are usually much smaller in real life than they appear on TV or in the magazines. Remember that it is the camera man's job to capture all of the images with enhanced lighting. Take away the weeks of dieting, coats of tanning oil, last-minute techniques to bring out muscular definition, and water (H20) deprivation and most of the bodybuilders look a lot different one week later. So don't let the images you see of contest bodybuilders scare you away from lifting heavy weights!
Discover more about workout routines for women and exercise routines for women, along with quick ways to help you fit better in your jeans!
,How to Look Like a Fitness Model
Women often ask me what they can do to get toned and healthy without looking like a female bodybuilder straight out of ESPN2. Well, the good news is that women cannot gain that much muscle mass naturally. Testosterone is necessary to gain muscle mass, and women simply do not have a lot of it naturally. Those women on ESPN2 are injecting testosterone... or to put it another way, they are using steroids. All steroids do is mimic testosterone, making the body think it has more than it does. If you don't put those substances in your body, you won't look like the women of ESPN2.
Since you cannot gain large amounts of muscle mass as a woman, it makes no sense to do bodybuilder-style low rep workouts with high weight. You would just end up hurting your joints without doing any good for your body. Of course, despite even this you could do them, however they will not do you much good since you simply won't gain the muscle that males do. What you should do is high repetition weight resistance work and a lot of cardio. Thehigh rep weight resistance work will tone your muscles while the cardio will burn away excess body fat, leaving you with the physique of a fitness model!
This "fitness model" look is what the women from the cover of magazines like Muscle and Fitness Hers have, and it is very sexy. These women are not on steroids, and they do not look like men! Instead, they are strong, toned women. Do workouts with high reps and low weight with a lot of cardio to look like this yourself.
Ryan is a 275 pound natural bodybuilder from Arizona. He runs the Muscle Building Section of Good E-Books.com, where he lists his favorite books for building muscle mass. Visit http://www.goode-books.com/gainmuscle.html today to see Ryan's picks!