One of the biggest myths in the fitness world is that women will look bulky or big if they take up weight training. This is possibly one of the most incorrect facts that prevail which prevents many women from taking up weight training. Weight training is one of the best and the most trusted forms of exercise and it won’t be incorrect to say that it is the only way to achieve a sculpted and toned body. A planned pattern of exercising, which will include weight training and some cardiovascular activities, will give you very desirable results. You can also achieve your fitness goals easily.
Whenever you decide to join a gym and start your exercise routine, it will be wise to take the help of a fitness expert who will give you a weekly/monthly plan that needs to be followed consistently. Needless to say that a balanced diet plan will be needed to get you results. Discipline and consistency are the prerequisites that go hand in hand when it comes to results. What follows is maintenance. As they say, once you see the results, you are addicted to them and make efforts to stick to your plan.
The regimen
Weight training pattern can be done either by following a two-body part per day routine or a single body part per day routine with some cardio activity and stretching exercises. The basic exercises for the development of muscles in each body part are there and yet there are so many innovations and variety of exercises one can add to a workout schedule to overcome the boredom of repeating. Always remember that if you follow a single body part per day plan, then include exercises for your abs and some stretching into your workout. And in case you wish to do two body parts a week, then combine two muscle groups judiciously. Always combine a big muscle group with a small muscle group. This will give you a structured pattern and also won’t tire your muscles. You will have ample recovery and growth too.
In fact, weight training will give you a shapely body, which is also curvaceous. Your muscles will develop and this will help you tone and shape up your body. A thin or lean physique doesn’t mean that you are fit. A woman’s body must be toned and shapely with a proportionate physique, well-developed glutes and shapely legs. It may take you time and the results may vary from person to person but you will definitely obtain your objective.
The pattern
Generally, there can be a lot of variations in the weight-training schedule but they basically depend on immediate fitness goals. A basic pattern with four exercises for each body part, and four sets of each with 10 repetitions will do wonders. Weight-lifting capacity varies, and will become intense with time and practice. But let’s focus on five basic exercises that will help you tone up, and achieve a sculpted and feminine physique. Also focus on compound movements.
Tone your arms
Lift the weights and add a few sets of bicep curls and tricep exercises such as the pulley push down in your daily routine. This will enhance your arms and give you beautifully toned arms.
Squats
Squats, also referred to as king of all exercises, are an excellent exercise to tone your legs and give you a shapely posterior. Include squats in your workout routine at least twice a week for better results. Squats not only strengthen your legs, focusing on your quadriceps and hamstrings but also help in developing muscles. One needs to be careful of the form and technique and when lifting heavy weights, always use safety measures to keep yourself free from injury. The wrong form can give you an injury or pain in your knees or lower back, which can be very problematic.
Deadlift
Generally an exercise that is a key part of your back or leg workout, a few sets of the deadlift or including the stiff legged dead lift is an excellent toning and strengthening exercise. Be very careful of the technique and posture while doing this exercise.
Pull ups and chin ups
Seemingly difficult, you can start pull ups using assistance too. Pull-ups are a very good workout for your back, and doing them over a period of time, will give you a broad back and a chiselled V-shaped body.
Abs and cardio workout
Always add some abdominal exercises in your workout pattern at least twice or thrice a week. Ab crunches are one of the most effective exercises for a toned belly. Doing two sets of 25 repetitions each will give you good results. You can also try lying leg raises. But as and when you increase your capacity, be careful about following proper safety measures. So, what are you weighting for?
Bench press
Include this for your chest workout and do eight to 10 repetitions for four sets of bench press. It’s a very effective exercise for the development of chest muscles.
— The writer Jinnie is an international-level athlete and has won five gold medals at the Commonwealth Powerlifting Championship.
