When it comes to lifting weight, women have been side lined in many areas and I believe it is about time we took affirmative action. It is common knowledge that women and men differ in terms of their body structure. This article has therefore been tailor made to specifically meet the needs of women who are interested in weight lifting.

The first ingredient if you want to succeed in weight training is to observe a proper diet. By a observing a proper diet I mean taking food which has high calorie density such as proteins and carbohydrates. Therefore avoid going on those fad diets as they will not help you get the results you want from your weight training. Going on such diets will make your body lack energy which is needed for effective weight training.

Another thing with starving your body is that it can make your body go into starvation mode and this will have an adverse effect in that your body will start to burn off muscles instead of fat so as to conserve energy. This will lead to low muscles to fat ratio in the body which in turn leads to the body composition not being proportional.

Men have a high percentage of muscles than females and therefore the body composition of women is more vulnerable than for men.

If you want therefore to attain a good figure you need to observe proper dieting and at the same time maintain your weight training.

The second ingredient for successful weight training if you are a woman is to understand how the difference in bone structure affects your training. A woman’s body structure differs from the male counterpart in the pelvic area, which are wider to facilitate giving birth. This has the effect of creating more stress on the knee area of a woman and this renders them more prone to succumb to injuries when they are in the gym.

To avoid such injuries women need to practice moderation especially when they are using progressive resistance type of weight training.

The third ingredient for successful weight training has to do with the physiology in women. The primary hormone is estrogen in females and in males the primary hormone is testosterone. In body building the most important hormone when it comes to creating more muscles is testosterone and although the most dominant hormone in females is estrogen their body also contains low levels of testosterone. Such low levels of testosterone in their bodies make them unable to acquire massive body mass but instead get a well toned body.

The third ingredient has to do with the amount of body fat in the body. The female body has a higher percentage of fat than the male body. Therefore women need to perform plenty of cardiovascular exercises to burn of this fat. If you want to lose fat aerobics are the most effective in losing fat, and they include such exercises such as jogging, cycling, and step classes.

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