Why Weight Lifting is Necessary for Women?

Often I talk with some girls at gym, when I asked, why not do weight training? All the girls said, they do not want their bodies to be big and muscular like 'them' while pointing to some guy who is doing weights lifting. Hearing the answer, I feel sorry for them because of their lack of knowledge in health and body building, but also very offended (because I was desperate doing weight training but my body does not go big, while the girls said, afraid of having a big body) .

Boys and girls are different species. An extreme example, a boy and a girl practicing with the same weight, eat the same amount protein, and practicing with the duration of the same length, then how the results? The guy is definitely more muscular than girls. Because the guy's body, producing hormones that are used to build muscle in very large number, about 100x girl.You can imagine how different is our bodies. because of this genetic difference, if the girl's body trained as heavy as anything can not be expanded or enlarged like the boy's body. Girl muscle will condense or tightened when trained even with a very heavy weight.

Girls have higher amount of body fat than the body of a boy. When girl train their muscles, along with solid and tighten muscles, fat deposits will be reduced. Fat will be burned in the muscle cells, so more the number muscle cells, the fat-burning stove will more and more, and obviously this is what you want right?

Let us consider how many overweight girls who come to the gym,practicing cardio directly on the treadmill. Once every day, but the weight does not go down, or down but only 1-2kg, can never achieve the ideal weight? They do not include weight training menu into his training schedule.

So for the girls, do not be afraid to do weight training. Beside receiving lean muscle, your body will get a bonus of fat reduction.The good way to achieve sexy body.

Beginner Guide to Build Your Body

GUIDE:

• Measure your body, how many centimeters is your biceps, chest, etc..
• Train your WHOLE body, including legs, even if you only want to train the upper body, because it will help the overall growth hormone production which will help build ALL MUSCLE
• Keep in mind that we will not be able to get a 'six-pack' when bulking (muscle thickening)
• Keep training your abdominal muscles but keep in mind that to get a six pack, we should attenuate the layer of fat in the abdomen with diet
• ALMOST IMPOSSIBLE to thicken muscle (bulking) while losing fat (CUTTING)
• Do not expect too much like, will put on weight 10kg in 1-2 months.Increased 0.5 - 1lb per week of lean muscle mass is already very good

THE DIET:

• Find out your body type to determine your diet strategy
• In general, we need 18 calorie / pound body weight
• Use a benchmark of 40% Protein, 40% carbohydrate, 20% Fat.Adjust to the needs of the body (different each person)
• For carbohydrates, choose complex carbohydrates rather thansimple sugar
• For fats, avoid saturated fat, choose good fats such as flaxseed, fish, peanut butter, olive oil
• Drink as much water as possible (do not get bloated origin:)
• Better rather than excess calorie deficiency, especially forectomorph body type. We can further adjust the calorie and fat if too much when we started to look in the mirror:)

THE TRAINING:

• Train each muscle once a week intensive as possible, and take care not to exceed 1 hour
• 45-55 minutes is the window of our development, more than that the body will become catabolic
• Do not feel that pain in the muscles is lost means we are allowed to train the same muscles the next day. The body needs rest to grow
• The body does not develop when we were practicing in the gym,but when we REST, so give your body time to rest.
• Do not force the body, TRAIN, EAT and REST, and progress will come:)
• Take a week off every 8 weeks, and returned with a variety of different exercises
• Do not forget stretching and warm up before exercise to avoidinjury
• Take the time about 90-120 seconds between sets
• Note the correct movement
• Start with a compound movement and end with isolation
• After 2-3 warm up sets, ranging GO HEAVY for a round 3 sets to failure
• Write down your progress so you can see how far you progress.

THE SUPPLEMENT:

• Multivitamins with Vitamin C is sufficient
• Try Creatine, Glutamine and ZMA
• Whey Protein is a must but try Proteins from REAL FOOD too.