The Secret to Success: Toning & Weight Lifting for Women

by Head Health Nutter on July 7, 2015

I’m getting back into regular exercise and mainly with weight-lifting. I’ve had the most positive results when I use weights – I just love my toned body! Keep reading today’s guest post by Brooke Chaplan for more on the secret to weight-loss success.

The well-toned shapely body you’ve set your thoughts on is not far away! Getting into weight lifting is a great way to help tone and shape your overall new body and help you achieve more defined muscles.

Secret to Success Toning and Weight Lifting for Women 1

If you are a beginner weight lifter it’s important to create relationships with people who can help you achieve success and get the correct technique down early on. A trainer in the initial stages can help educate you on your technique and tailor a workout to your goals and body. Whether you’re starting on simple machines or just doing a few free weight exercises twice a week, you should know some of these tips before you bump up the pounds.

Correct Technique
Getting down basic forms correctly will maximize the benefits of using basic weight training exercises. You can learn from videos, or spend a session with a weight training coach. When you’re just starting out, it might be good to have another person watch you and make sure you’ve got the forms and won’t injure yourself. Try to do workouts in a room with a mirror so you can see where you need to improve.

Keep it Simple
Beginner exercises can be narrowed down to these six: squats, overhead presses, dead-lifts, push-ups, chin-ups, inverted rows, or variations of these basic exercises. Learn them, use them, and stay with them for a few months to make sure you’ve perfected the form. You might only be able to do one or two at first, but keep maintaining good technique and do it consistently. After a few weeks, you’ll be able to bump up the repetitions.

Get Stronger
Strength training in the first few months gets almost immediately positive results in toning different muscle groups. The visual change in body composition is highly motivating. Strength training simply means using more weight in an exercise while reducing the number of reps. An optimum example of this would be three sets or groups of a vertical press incorporating six repetitions. In this case, six reps being all you are able to lift. Strength increases as you progressively increase the number of reps or systematically increase weight. Talk to a trainer if you can to be sure you have a good weight you can handle.

Don’t be Concerned About “Bulking Up"
That bulked up look is not from muscle mass alone, and it’s pretty difficult to achieve for most women. Lifting weights regularly won’t give you a bodybuilder look since it’s more to do with hormones, diet, and the types of exercises you do. If you do want to increase mass and get really defined muscles it might be best to talk to your doctor or find legal steroid supplements for bodybuilding. According to SDI Labs, best results come from testosterone cypionate injections which release slowly over the course of a few days.

Make it a Lifestyle
Be consistent with your exercise and make it part of your life. You’ll have to make time for it and keep at it, even on those hard days. It’s never going to just happen, so make a schedule, set reminders, and create goals. Try to keep your workout time less than 60 minutes in the beginning and slowly build up to a longer workout.

Today you might be a beginner, but get started when and with what you can. Whether this means watching a video and getting into the weight room, or seeking out a professional trainer to get you started with proper technique.

Weight training will increase your metabolism, form muscle, and burn away body fat. The slender and toned body you have set your fitness goals on is only a few months away!

About the Author

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan.

My favourite weight-bearing exercise so far is a dead-lift. In my last workout, I deadlifted 135 lbs (which is almost my weight!). What’s your favourite exercise using weights?

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