Best Way To Build Muscle

Posts Tagged ‘build muscle for women’

Physical training for women – the same with men – are developed by taking into account the different targets to be accomplished. In fact, both genders respond to the exercises to train and improve muscle mass. Most women have lesser testosterone levels than a man, meaning they have lesser muscle mass in the upper body, resulting to lower overall muscle mass development.

Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Women do not need to use heavy weight and would only need to do repetitive workouts (at most 15 reps) to sculpt their bodies and burn off the unwanted calories.

A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. Full body and bodyweight exercises are best advised to women, it can be done in a repetitive routine with somewhere around five to ten exercises per routine.

For instance, you could do these for time or repetitions:

1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)

You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.

More calories will burn because of the large amount of muscles being used while essentially training the muscles for strength and coordination.

The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. A substantial amount of cardiovascular workout can also be achieved through the mentioned routines. If you’re looking for great exercise routines for bodyweight exercises, try checking out Turbulence Training.

On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. For the first month you should do an work to rest tatio of 1 minute of work to three minutes of active rest. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.

Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.

Each month for 4 months you would progress.

Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.

This nifty cardio interval is all done for you by Workout Muse. This is the number one cardio interval trainer and it will make your workouts killer. Check out my Workout muse review.