Dear ladies, are you feeling insecure about your bodies? I know a lot of you wish to have a body that can make a lot of men drool. That is why a lot of women today are spending their time at the gym having several kinds of workout based on their needs. Below are some ladies exercise in the gym that you can do to lose weight in order to achieve the body that you want to have:
Burning more calories
Compared to weights workout, cardiovascular exercises can help more in burning a lot of calories. Gyms that are fully equipped with cardiovascular exercise machine will help you to have a thorough cardiovascular workout like the treadmills and elliptical.
Before starting your exercise, make sure that you already have your warm up for five minutes. You can also burn a lot of calories through enrolling to dance fitness classes, workouts for fat-burning, as well as kickboxing and other aerobic classes.
Fight against fat
You can include your weekly weight loss exercise 60 minutes of physical activity. It can help you to strengthen your exercise. You can build lean muscles through training that can boost your strength and metabolism while decreasing the fats in your body.Dumbbell exercises are a good example of building lean muscles in your body.
Exercises for the upper boddy
The chest and back arms can help you in burning a lot of calories in your body while giving you a toned look. Light dumbbells are good enough to challenge your muscles and give it a good form.
Do this exercise for about ten to fifteen times and have a two-minute break. Do dumbbell and bent over rows in order to target your back and chest. With regards to your shoulder, do the bicep curls and shoulder press for the front part of your arms and finish it with triceps kickbacks to pinpoint the back part of your arms. Your trainer will guide you in the correct way on how to do it, and he will help you also in your other exercises.
Exercises for the lower body
Lunges and squats are the effective workouts for your hips, legs and butt. Do three sets of lunges for ten times for each of your legs in order to hit all the major groups of muscle that includes your muscle in the stomach. Also do 15 squats for three sets combined with three lunges.
In doing a squat, you will begin with your feet by keeping them shoulders wide apart. Keep your stomach in and your back straight, bend your knees until your thighs are parallel to the floor and go back again to your starting position.
In doing lunges, you will keep the back of your shoulders and the upper part of your body straight. With your right foot, step forward until your knee is perpendicular to your ankle. Both of your knees should be at the angle of 90 degree. Go back again to your starting position and repeat it but this time with the use of your left foot that goes forward. You can also add other exercises for the legs such as calf raises and leg press.
Aside from the above mentioned, you can also try this intermediate workout that is good for one week in order to lose weight. Just follow the directions written below:
- Monday. 5 minutes of treadmill warm-up, 20 minutes of treadmill jog, 5 minutes to cool down. 3 sets of lat pulldowns, 3 sets of incline dumbbell press, 3 sets of triceps kickbacks done on the bench, 3 sets of bicep curls on a cable machine and 3 sets of dumbbell raises in lateral.
- Tuesday. Rest day.
- Wednesday. 5 minutes of warm-up, 20 minutes of an interval training using the treadmill and 5 minutes to cool down. 3 sets of extension of the back, 3 sets of bicycle crunches and 3 sets of straight that are raised on the bench.
- Thursday. Do a 20 minute of stationary biking.
- Friday. 5 minutes spent for warm up session on the treadmill, 10 minutes jogging on the treadmill, 5 minutes to cool down. 3 sets of ball squats for stability, 3 sets of lunges on the barbell side, 3 sets of bridges and 3 sets of calf raises, seated.
- Saturday. 20 minutes spent in doing a stationary biking.
- Sunday. Rest day.
These gym programs for ladies have been the most successful work out for you who want to lose weights and burn fats. If you are looking for a ladies workout that takes only 90 minutes a week, you can read my review of the F4X Old School New Body program here. Just make sure that you are dedicated and patient in your workout so that you will achieve the body that you want.
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