Need a Workout Routine For Women? Look For 5 Key Concepts in the Best Workout Plans For Women

If you've made the decision to get in shape or even if you've been exercising for awhile but are ready to change things up, you probably are in search of some workout plans for women.

Some workout plans for women work...some don't. No matter whether you are just starting an exercise regimen or you have been working out for awhile and you're ready to change things up, there are things you want to look for in your new exercise routines to make sure you achieve your goals. For the best workout plans, look for these 5 key concepts to help you get results from the ones you choose to use.

• No difference in workouts between men and women - a man and women's muscle is the same. Therefore, there is no difference between a male and female workout. However, their goals do have to be the same in order for the same plan to work for both. For example, if both are interested in building muscle, then the routine a man uses can be used by a women with the possible exception of the amount of weight being lifted. The only changes necessary in workout plans for women compared to men are based on goals. If a man has different goals than a woman, those differences would cause a variety in the type, (IE: more cardio vs. less cardio), and intensity of exercise.


• High level effort and intensity - for any significant results to be seen either in building muscle, improving cardio health, or weight loss you have to put a large amount of effort into your exercise and maintain a high level of intensity. (Note: avoid any plan that references a using a fat burning mode on a cardio machine.)


• Commitment - consistency is key when it comes to results. You have to commit to performing your exercise on a continual basis. At a minimum your program would have you exercising 3 times a week every week. Ideally, you would be performing a workout plan for women every week for at least 5 days a week.


• Variety - results oriented workout plans offer variety. You won't be stuck doing the same exercises over and over on the same days every week using the same weight. To get the most from your body every time you workout, your plan will have you change things up.


• Proper Form - for the sake of safety and keeping you in optimal condition for your routine, the best workout plan for women gives instruction regarding proper form in performing the exercise. It should cover topics such as going the full range of motion, proper breathing, slow and controlled moves, using spotters, etc.

(More information on exercise specifics available at workout plans for women.)

So when you are looking for a workout plan for women, make sure you utilize the ones with these key exercise concepts in order to get results. Find those that contain these 5 attributes and you will be well on your way to achieving your health and fitness goals.

Women's Fitness Central - 3 Key Concepts For Body Shaping Women Must Apply to Achieve Their Goal

Body shaping, women think of this idea in terms of changing the look of their bodies. And it happens to be a goal that many women set for themselves. In order to achieve that goal it is important to understand the 3 key components that are necessary. To not include them in your womens fitness program would mean certain failure in your attempt. However, in knowing them and putting them into practice will bring almost guaranteed success in the body shaping women most desire.

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.

(Take a look at some of the successes experienced by these body shaping women.)

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.

(If you're interested in learning more, go to body shaping women.)

To your ultimate health,

Jolene

Learn the Best Way to Lose Arm Fat Fast - Get Rid of Fat Triceps

Have you ever gone to wave goodbye to somebody and happened to see your under arm continue with a long goodbye while your hand stopped for what seems like minutes? Have you found yourself thinking you wish you knew how to lose arm fat so that wouldn't happen anymore? Well, the good news is that there is a way. The truth is that it will take some work but you can get rid of fat triceps if that is your goal.

The answer in how to lose arm fat rests in a two fold action oriented response where one step is required and other...although not an absolute necessity is still highly recommended as well. Let me explain. Although spot reduction would be the desired technique, unfortunately there is no way to target specific areas for fat loss. (But oh how I wish that was the way to address my butt and thighs...but I digress.) The only honest response and required action in answering the above question regarding how to lose arm fat fast is to lose body fat in general. By lowering your body fat, you decrease the amount of fat sharing the same region as your tricep muscle, where in many cases the fat is hogging most of the room. If that's a main storage area for you then fat loss in that area may come more slowly. But, the results will come if you stick with it.

The subsequent action that is suggested in how to lose arm fat fast is to start performing exercises to help shape the tricep muscle. Once you begin working to define and build that muscle, you'll begin seeing some difference in the appearance of the back of your arm. And in many cases the results can come very quickly depending on the effort you put into those exercises. Some of the basic tricep exercises for women are:

• tricep dip
  overhead press
  tricep extension
  tricep pushdown

(More exercise options are available at how to lose arm fat.)

Add these exercises in conjunction with your efforts to reduce body fat. An overall change in body composition combined with tricep exercises is how to lose arm fat fast and the quickest way possible and make sure your tricep stops waving when you do.

(Read about the success stories of women who were able to lose arm fat and get healthy.)

To your ultimate health,

Jolene

Women's Fitness - What's a Fun Way to Get Your Exercise in Everyday?

Today's busy and hectic schedule sure can make it tough to workout on a daily basis. In fact, that is among the top 3 reasons why women's fitness suffers, because of their schedule. For most, you'd have to be up before the sun and greet the rooster crow in the morning in order to squeeze in a workout. And if you're any thing like me, you'd need an intervenious injection of motivation in order to consistently make it to the gym in the afternoon for a workout.

If this is the issue you're faced with, then their are some alternatives that will help you squeeze a work out in AND make it fun at the same time. The following routine will bring you back to the days of your youth and remind you how much fun you had when you were a kid. And you can have that fun again.

Women's fitness tip: Remember jumping jacks, jump rope, hopscotch, and hula hoops. (I know you're smiling already.) Those were great times when we as kids would play all day and not go inside until the sun went down...sometimes even later. Well, now you can relive those memories but this time as a big girl. Plus, you can do these fun things and get your exercise in at the same time...without leaving home.

Get a jump rope and jump for 10 minutes. Do variations like skipping, double time, etc. Do jumping jacks standing in place for a few minutes or switch it up and jump side to side and front to back. How about the hula hoop or hopscotch? You can also even just go through the motions on any of these exercises if you don't have the equipment. And your intensity level and duration of exercise is up to you depending on what your goals are. However, the minimum amount of time should be 10 minutes. And ideally you would want to attempt to achieve a moderate level of exertion. Get your heart rate to about 55 to 60% of max.

(Learn more about getting in shape with womens fitness.)

See, the main idea in going with this approach is that you are doing something to get your heart pumping and blood flowing. Just like the guys, women's fitness requires you to elevate your heart rate in order to keep your heart strong and healthy. If you did this activity 3 different times throughout the day, you will even have met the recommendation of 30 minutes per day of exercise on a nearly daily basis.

Now you may still be thinking that you have to get up too early just to go to work and there's no way you can get up any earlier. To that I would suggest that we are only talking about 10 minutes...okay maybe 15 since you'll probably want to put some shoes on and maybe clothes to work out in. But other than that...if waking up 15 minutes earlier is too difficult then how about committing to going to bed 15 minutes earlier.

(For more great tips visit womens fitness.)

Come on, we're talking about your body here, your health...your life! I'd say you're worth it. And, it really is easier than you might first think. It's like a little play time to start your day. Plus, you will feel so much better about yourself and your health after you do it.

So let's go! Jump rope, hula hoop or move your hips as if you were hooping it up, and do some jumping jacks. It's almost just like when you were a kid. Now you can consider your women's fitness routine just like it playtime. Hmmm, all that's missing is your best friend from next door!

(You can get in the best shape of your life. Go to womens fitness to start on a new you today!)

Here's to your ultimate fitness success!

Jolene
Womens Fitness

Womens Fitness Tip - A Top Priority

When I tell people my thoughts on womens fitness, I'm not sure they truly grasp the meaning of the idea that fitness has to be a top priority. I see them shaking their heads and I get a uh-huh, but I think that what is really happening is that somewhere in the process, the head is moving but their thoughts have already turned to something else they had on their mind.

=) That's okay, I know everyone is very busy. And I know it's a challenge to fit anything else into a schedule that already seems too busy, including beginning a fitness routine. I don't have kids myself but I do spend over 70 hours a week doing my job, I go to school, have band practice, take care of a dog that I feel is like my kid, and I d0 try to keep up a social life by staying in touch with friends and family. Believe me, it never seems like there is enough time for a workout. Well...there never seemed to be a enough time......back before I began. Funny thing now is that working out has become a normal part of everyday. In fact, I know I've missed something if I didn'get a planned workout in.

(If fitness is already a priority, check out Womens Fitness for some more great information.)

See for me womens fitness had to become a top priority. No, not my #1 priority, but a top one. I'm sure it resided within the first 5 positions. And in order to get it in everyday I had to treat my exercise as such a priority. Just as I am committed to devouting several hours a week to my job because it is a priority, working out became the same way. After all, it was my health at stake, I needed to make it a priority.

You can look at it this way. If you are married, your husband is a priority. How much time do you focus on him? If you have kids, your kids are a priority. How much time do you focus on them. What about your career, volunteer/social work, church service, etc. If those are your priorities how much time do you spend on them. For your womens fitness you need to commit time and focus on it as a priority the same as you do your family, kids, job, etc., as it should be a priority to you as well.

Now you could say you just don't have any extra time. That might really be true. But first I would ask you to track the hours in your day to see where your time is spent and how much time is spent doing them. The tasks you spend the most time are what you've made a priority. The question is, "Are those the priorities you want?

(Learn more tips to help you reach your goals at womens fitness.)

Do you spend a couple hours a day in front of the television? How about surfing the web? How about cleaning the house, or talking on the phone with a friend about so and so and what they did? If so, these have become priorities to which I again ask, "Are these the priorities you want?"

No one said you had to stop doing any of the things you enjoy just to work out. Here are some options, turn off the television for half an hour out of the two that you may watch it...Thank you DVR. Walk away from the web, leave the table dusty, or cut the evening phone call short for that time. Trust me, after doing this, you'll appreciate your new priority and you'll feel better about it. I can assure everyone, exercise provides more stress release, relaxation, and good feelings than doing any of those other options.

So for your womens fitness, make it a top priority. The funny thing is that after 4 to 6 weeks it will automatically just become a way of life. Looking back after that transition you'll be glad about the priorities you made.

(For answers about how to get healthy and into great shape, go to womens fitness

To your ultimate health,

Jolene

Womens Fitness Tip of the Day – Play Like You Did When You Were a Kid to Get Your Exercise

It’s not easy to get up, get to the gym, and exercise before work when your workday begins at the crack of dawn to the tune of the rooster’s crow. For some that can be a 5:00 a.m. start or earlier. And if you’re anything like me, I need a gallon of motivation to perform an afternoon workout and even then it sometimes consists of draggin’ myself to the gym one limb at a time…and each individual toe separately. Still, if this is the schedule you keep, it doesn’t mean that exercise has to be put on hold. There are a few things you can do to keep your exercise on track. And the options will take you back to your days of youth…and quite honestly keep your workout fun too!

Remember jumping jacks, jump rope, hopscotch, and hula hoops. (I know you’re smiling already.) Those were great times when we as kids would play all day. Well, now you can relive those memories as a big girl. Plus, you can do these routines and get your exercise in at the same time…without leaving home.

(Learn about a program committed to your success, womens fitness)

Get a jump rope and jump for 10 minutes. Do variations like skipping, double time, etc. Do jumping jacks standing in place for a few minutes or switch it up and jump side to side and front to back. How about the hula hoop or hopscotch? You can also even just go through the motions on any of these exercises if you don’t have the equipment. And your intensity level and duration of exercise is up to you depending on what your goals are. However, the minimum amount of time should be 10 minutes. And ideally you would want to attempt to achieve a moderate level of exertion. Get your heart rate to about 55 to 60% of max.

See, the main idea in going with this approach is that you are doing something to get your heart pumping and blood flowing. Elevate your heart rate in order to keep it strong and healthy. If you did this activity 3 different times throughout the day, you will even have met the recommendation of 30 minutes per day of exercise on a nearly daily basis.

Now you may still be thinking that you have to get up too early just to go to work and there’s no way you can get up any earlier. To that I would suggest that we are only talking about 10 minutes…okay maybe 15 since you’ll probably want to put some shoes on and maybe clothes to work out in. But other than that…if waking up 15 minutes earlier is too difficult then how about committing to going to bed 15 minutes earlier.

(More great tips can be found at womens fitness)

Come on, we’re talking about your body here, your health…your life! I’d say you’re worth it. And, it really is easier than you might first think. It’s like a little play time to start your day. Plus, you will feel so much better about yourself and your health after you do it

So let’s go! Jump rope, hula hoop or move your hips as if you were hooping it up, and do some jumping jacks. It’s almost just like when you were a kid. Hmmm, all that’s missing is your best friend from next door!

What other activities do you remember doing when you were a kid that you can do now to incorporate into your daily exercise today?

(If you seriously want to get in the best shape of your life, get healthy and fit, check out womens fitness).

Committed to your health and fitness success!

Jolene

Womens Fitness Tip of the Day

Tip For The Day:

Not just for womens fitness but all who are trying to get in shape and get healthy, remember to change things up. Don’t continue to follow the same routine over and over. You’re body is an intelligent machine. Once it figures out your workout routine, it will adapt and find ways to perform exercises more quickly and efficiently so it doesn’t have to work so hard, (welcome to human nature.) Cool, huh? Yea…but not if you’re trying to burn fat, shape your body by building muscle, or both. The only way to achieve those goals is to make your body work, and work hard every time out. Sooo, to keep your body guessing, once or twice a week do something different.

Examples:

If you normally perform cardio and weights together and do your cardio first then one day this week do your weights first and then cardio.
If you normally do weights and cardio everyday, then one day do only cardio or vice versa.
Change up your exercises. Don’t perform the same weight or cardio routine everyday. One time treadmill, the other bike. Or one time chest press the other pushups.
Also, you could change your work intensity. If you push yourself moderately on a typical day then one day commit to going hard in intervals or lift heavier weights for fewer reps
In your resistance training throw in some giant sets or negative training.
Or, use less weight but slow your lift and release using a 10 count instead of 2 and 4 counts.

Hope this information helps. If you are doing it correctly you’ll know because your body will tell you so.

(P.S. Don’t get mad at me when doing these things make your muscles are so sore you can’t lift a glass of water or squat to gopee. I’m just doing what I can to help…besides it’s a good kind of sore…if there is such a thing. ;-)

Learn how to get into the best shape of your life. Check out womens fitness

To your success,

Jolene