Im on a diet and im doing cardio, now i just need to add in strength training for weight loss, i want to lose the stomach fat and the thigh fat, can anyone make me a plan for strength training at home or tell me what your doing? Im not in a gym, i do my exercising at home. 3 day or a 4 day plan would be wonderful! Please help! thanks.
Best answer:
It's very hard to lose weight in a specific area because like gaining weight, the body just does it wherever it wants to. Diet and exercise are great, but in your case, you want to build muscle which will burn even more fat. I would suggest buying a couple sets of free weights (such as two five pounds and two ten pound weights) and then trying some of these exercises:
http://www.strength-training-woman.com/strength-training-exercises.html
There are sections that tell you what muscle group the exercises target, but I would try to work out every muscle group possible. The best thing to do, in my opinion, is to alternate muscle groups on Monday and Wednesday, then Tuesday and Thursday. For example, focus on upper body/arms on MW and on TR focus on lower body/legs. Just pick a few exercises and do those for a couple of weeks and then pick new exercises that work the same muscle groups for the next couple of weeks. That way the body doesn't get used to a certain motion and it will continue to build muscle.
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Weight Resistance Training for Women - VHS - Milamar Flores
List Price: $ 12.50
Price: $ 12.50
Weight Training For Women - Nothing Will Burn Fat Faster!
Article by Shawn Manaher
Weight training for women has grown in popularity over the last twenty years. However many women still avoid training with weights as they fear that they will build a masculine type body but in most cases it would be just the opposite as strength training will help you build a sleek and sexy figure. It is possible for women to develop large muscle mass but it is highly unlikely. One would have to train specifically to build large bulky muscle if that was their end goal.
Weight training for women is becoming more popular because they are beginning to realize that as they age they are constantly losing bone density and weight training helps to strengthen the bones. Another myth concerning women and weight training is that once you hit a certain age it becomes counter productive and somewhat dangerous. However, as I stated that is just a misguided myth because the fact is women can do weight training right up into their eighties. Although one must be sensible about the program they follow and it should always be cleared by your doctor first.
The primary step that one should take before engaging in any new health and fitness plan that includes any type of weight training for women is to visit your doctor and have him take a good look at the program you will be following. I cannot stress enough how crucial it is for you to undergo a complete medical exam as well as a full consultation with your physician before you engage in any new fitness plan.
Once you have the clearance from you doctor the next move is to find a certified and qualified personal trainer as they can design a weight training for women program that will help you achieve your fitness goals much faster and more safely. It is highly recommended that you only follow a strength training regimen that has been designed specifically for your needs by a qualified fitness instructor.
There have been a countless number of studies that have proved that working out with weights is healthy for women. By adding resistance training to your fitness program you will find that losing fat in those hard to lose places will be a thing of the past. As you add more lean muscle to your frame your body turns on the fat burning furnace and keeps it running twenty four hours a day. Aerobic training alone will never give you the lean sexy figure that weight training will. Weight training for women is completely safe and extremely effective and you will see real results faster than you could have imagined.
Weight training for women has additional benefits aside from the advantage of building stronger bones. A fitness program that involves strength training has shown to lower the risk of heart disease substantially, it absolutely reduces the risk of getting diabetes and it lowers the risk of osteoporosis. One very strong benefit to building lean muscle is that it can rid you of cellulite for good.
With all the benefits associated to adding a strength training regimen to your fitness program it would be counter productive not to. You do need to be certain that you follow a well structured plan designed by a qualified trainer because weight training for women is not the same as it would be for men.
Orignal From: Strength training program for women? [weight loss?] PLEASE HELP!?
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