Everybody knows that muscle burns more calories than fat. Hence every woman tries to add more lean muscle to their body. Fitness experts advise women that the minimum recommendation for strength training is twice a week. Sometimes strength training is misconceived with bodybuilding and muscular stature. But strength training provides lean muscles by working on many muscles to increase strength. Below are a few strength training tips for women to get lean muscles.
Set a Better Balance
You are required to balance your time on cardio machines and lifting weights. Women often resort to machines for getting lean shape. Finding the right balance with the machines provide long term effects among women. Cardio exercises burn carbohydrates, fats, as well as proteins. But too much cardio exercise can reverse any muscle gain you have developed with protein. This kind of cardio exercise should be limited to only high-intensity interval training.
Make a Workout Plan
Some women visit gym to follow the trend but they often do that without a workout plan. They try a few sets of lightweight exercises on any machine. But women should understand that the correct sequence of their exercise will provide them better results. Women’s strength workout program works on muscles from large to small when performing full-body workouts.
So start from glutes, quadriceps, and hamstrings because they make sixty percent of women’s muscle mass. And then next, work on chest or back and finally on shoulders, biceps, and triceps.
Adopt Short Rest Period
It is necessary to shorten your rest periods to get the cardio burn. Do not take a rest of five minutes during each set. To include the cardio perfectly into your strength training routine, it is enough to take 15 to 30 seconds of rest between sets. And when you are combining moves into a superset, then no rest between exercises is needed. For doing a circuit, a rest time of 45 seconds is enough.
Try Particular Days for Particular Body Parts
Beginners are advised to stay away from full-body workouts. If a person works on the whole body at a low intensity during every workout, then fat-fighting muscles could not be obtained. If you work on the whole body at a high intensity, you can get injured.
To solve this problem, switching between the things is required. Give a day for glutes, quads and hamstrings, and a day for back and chest and another day for shoulders and arms.