August, 2013

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How should a woman train?

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How should a woman train? by Sylvia Narvaez

Hi everybody, I recently received a lot of questions from woman all around asking for advice on training. Questions I have been getting are the likes of:

- Should I lift heavy?
- Will I end up looking like Arnold?
- How often should I train a week?
- How long should a session last in the gym?

It is difficult to answer those questions without knowing the background of the individual. Questions like, do you have any background in sports? For how long have you been training? Do you work in a stressful environment? Must be answered before giving advice on the above.
I will try to answer these questions for the majority of us girls out there and feel free to contact me if you need more specific answers.

Strength training with heavy weights

Women have traditionally emphasized their workouts more on aerobic exercises such as running and cycling. I however feel that if your goal is to get a flat stomach or a nice butt you should put your emphasize on Strength training. Now don´t get me wrong I am not telling you to go and do Olympic weightlifting or powerlifting as these sports consist of complex movements and need to be done under the supervision of a couch. When I say “Strength training” I refer to a systematic program of exercises designed to increase an individual’s ability to exert or resist force.

Enough of the talking let me give you a 3-day a week example

The Workout

Monday:
Only rest 45 seconds between exercises
Superset Dumbbell Chest Flys with Dumbbell Chest Press 1×10
Squat in a Smith Machine 1×15
Superset Lateral Raises with Dumbbell Press 1×10
Crunches with plate behind the head 1×20
Superset Dumbbell rows with Pull Downs 1×10
Skull crushers 1×12
EZ bar curls 1×12
hyperextensions 1×12
Glute-Ham raises 1×10
Rest 2 minutes then repeat two more times.

Wednesday:
Only rest 45 seconds between exercises
Superset Incline Dumbell Chest Flys with Incline Dumbbell Chest Press 1×10
Bulgarian Split-Squat in a Smith Machine 1×15 each leg
Superset Upright rows with Dumbbell Press 1×10
Straight leg raises on bench 1×20
Superset Barbell rows with Pull Downs 1×10
Triceps kickbacks 1×12 each hand
EZ bar curls 1×12
Stiff legged deadlift 1×10 (straight back, Controlled decline)
Rest 2 minutes then repeat two more times.

Friday:
Only rest 45 seconds between exercises
Superset Dumbbell Chest Fly’s with Dumbbell Chest Press 1×10
Squat in a Smith Machine 1×15
Superset Lateral Raises with Dumbbell Press 1×10
Crunches with plate behind the head 1×20
Superset Dumbbell rows with Pull Downs 1×10
Skull crushers 1×12
EZ bar curls 1×12
hyperextensions 1×12
Glute-Ham raises 1×10
Rest 2 minutes then repeat two more times.

You guys can see it’s a whole body workout 3x a week. I think this approach is best suited for the majority of working girls and woman out there with small to little experience with weights.

If you want to make it more fun and get into even better shape, take a stopwatch with you and write down the time it takes you to complete the whole workout. Next time when you do the workout again use the same weights but this time try to finish it faster. This will give you a little competition with yourself and make you work even harder. Later as you progress and get stronger you could add more weight and record your time again and try to complete the workout with higher weighs but in shorter time.

Make it fun and change it up when it gets boring and remember to change it up before you get bored.

Feel free to comment and let me know of your progress and have a look at the weight loss products available.

Sylvia Narvaez
www.modelfitness.is
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