In an attempt to get fit, reshape your body, and meet your goals, there are key components in your womens fitness program that need to be applied.  Unfortunately, most of the myths we hear about today go against these basic concepts.  However, despite the misconceptions that have been passed down through the generations, the 3 components of body shaping women need to apply to get the body shape you want are listed below.

But before covering the 3 key components, it’s important to realize that in body shaping women need to find a program that allow two things to occur.  One is that you add muscle.  The second is that you lose fat.  The two activities go hand in hand and your results will be minimized if one action is achieved and the other is not.  If you just lose fat and do not do anything to increase muscle, essentially you get the benefit of the bean pole look and that doesn’t offer much shape to your figure.  (Of course you could then be the lucky one called on frequently to squeeze into tight confined spaces.)  If you build muscle but don’t lose fat, then you can enjoy the sumo wrestler appearance.  And well…in picturing that shape, I personally do want to look in the mirror and see a marshmallow staring back at me.  Remembering the concepts below will help you avoid this fate.

  • Lift heavy weight – Most women when asked about their goals always state that they want to get toned but don’t want to bulk up.  Here is the good news…women don’t bulk up.  It takes extreme concentrated effort, very specific targeted training, and typically illegal supplementation (IE: steroids) for a women to actually gain any muscle bulk.  Now this is not to say that you won’t build muscle because that is the purpose of resistance training.  However, the extent to which you build that muscle is limited.  Besides, if you are looking to do a little body shaping women need to add a little muscle as part of that.  So lift the weight, push yourself, and see how heavy you can go.   
  • High intensity cardio – There’s a deceitful little button on most cardio machines that’s labeled “fat burning mode”.  It’s deceitful because its label implies that by working out in that mode you are actually accomplishing a lot more than you really are.  It’s a nice easy pace with little effort.    The truth is that it takes 2 to 3 times longer to burn the same amount of calories using the fat burning mode as it does when you work out at a moderately high intensity for 30 minutes.  If you want to make cardio exercise worth your time and get some real benefit from your work, you need to put in some effort…push yourself, elevate the intensity, raise your heart rate, and above all AVOID the fat burning mode. 
  • You can’t out train your diet – The bottom line to any womens fitness program is that the diet plays the biggest role in body shaping women.  And for any significant changes to occur, calories need to be cut.  Although most of the time I wish there was another way, the truth is that you have to makes changes in your nutrition habits and reduce your caloric intake.  Maintaining your same habits in taking calories into your body and continually attempting to add more time to your workout to cause a caloric deficit may have some very short term benefits.  But in the long run, your time, energy, or body will run out long before your goal is reached.  Consider this; to work off the extra slice of cheese pizza you had at lunch, you’ll have to run on the treadmill for an extra ½ hour at a moderately hard pace.  Now I don’t know about you, but I sure don’t want to have to spend any more time exercising than I have to.  Keeping that in mind, I personally think twice about whether I really want or need that second slice. 

Apply these keys in your women’s fitness program to start your body shaping women. Working with these concepts will have your body refined and redesigned in no time. 



Source by Jolene Christopherson

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