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5 Ways To Improve Your Physique: For Women
dylanH | May 22, 2012 | Comments 14
Fat Blasting Weight Loss For Women
For all those cardio queens out there let me firstly aware you on a recent study from Bathurst Charles Stuart University, people who did resistance or weight training for 10 weeks drastically reduced their body fat percentage compared those who stuck to only aerobic exercises.
I am not saying cut aerobic exercise out of your workout completely as they are still great for your heart, lungs and overall health. However don’t hesitate to consider using resistance training or weight lifting to help you attain your fitness goals.
If you are finding that you are slogging yourself hard on the treadmills or the spin bikes and you have had some great success in weight loss doing that, but still have those “problem” areas is because aerobic exercises can’t perfectly target those “problem” areas as well as resistance or weight training can. The fact is, a 1kg muscle gain can lead to your metabolism increasing roughly by 7%, this then equates to an extra 420kj being burnt off on a daily basis!
In this article I will be addressing 5 frequently asked questions that will help you sort out those “problem” areas and keep you well away from the dreaded plateau! So keep reading…
Question #1:
“I lift weights, but my arms still jiggle?”
As stated before you are going hard at the treadmills and the other cardio equipment however you want to see some more overall definition. Well here is how you can overcome this common problem.
Quick Pointers:
- Change things up. Doing the same thing over and over and over again will cause the muscles to adapt to the repetitive movements leading to any development stopping.
- Work in isolated (single muscle) and compound (multiple muscle) exercises, you will gain better results by using the two types of lifts to your full advantage.
- Practice negative reps. For example lift in 2 counts but lower in 4, with supreme control while lowering. This is because your muscles are strgongest during the eccentric contraction (lowering phase), making them work harder.
Recommended Workout Plan
For the best results complete this workout 2-3 times per week with 1 or 2 cardio workouts as well.
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 2 | 10 |
| Bent-Over Barbell Rows | 2 | 10 |
| Dumbbell Chest Press | 2 | 10 |
| Tricep Extensions | 2 | 15 |
Question #2:
“I’m Too Busy To Workout?”
I know how life can be pretty full on, with full-time work, children, social life and all that jazz you may think you don’t have anytime for yourself let alone fitness. Well no more excuses I have the solution for you.
Quick Pointers:
- Do shorter more intense workouts, even at home workouts if you don’t do this already. Definately don’t go into the gym and blast yourself to make up for lost time in the gym, it doesn’twork like that and you will find you will be too sore to function the next day.
- Try a 20 minute weight training session. Studies show this is just enough time to work every body part and make a difference.
- Make basic exercises harder. Simple variations or a change in body positioning in your workouts can either work your muscles harder or bring more muscle into play.
Recommended Workout Plan
Do these exercises as a circuit. So do 1 set and move on to the next exercises without rest and repeat. Do one full set of the circuit, have a quick rest and get back into it.
| Exercises | Sets | Reps |
| Knee Ups | 2 | 15-20 |
| Squats | 2 | 15-20 |
| Push Ups | 2 | 12 |
| Step Ups | 2 | 15-20 |
| Dips | 2 | 12 |
Question #3:
“I walk, but I’m Still Flabby?”
Regardless of how long you may walk for or how many times the fact is walking won’t hit some areas of your body. This is where weight training comes into play to help hit those hard to get areas.
Quick Pointers:
- Use weight training to your advantage. Cardio is great for fat burning however you need to build some muscle to achieve that toned look.
- Use heay enough weights. You want to get to 8 reps with good form however start to feel the burn intensify after the 8 reps.
Recommended Workout Plan
Perform this workout around 3 times per week. You will need a dumbbell and medicine ball to complete these exercises.
| Exercises | Sets | Reps |
| Knee Lift with PulldownLift your knee to your waist line will lower the medicine ball towards you knee | 3 | 10-15 *each side |
| Lunge Twist With Medicine ballBefore a lunge and twist to one side. Do another lunge and twist to the other side. Thats 1 rep. | 3 | 15 |
| Squat With Shoulder PressPerform 1 squat, then once back to start position perform a shoulder press. This is 1 rep. Repeat. | 3 | 10-12 |
| Plank | 2 | 1 min |
Question #4:
“I never see results from Strength-Training classes?”
Quick Pointers:
- Focus on qaulity not quanitity!
- Practice on proper form. If you cant feel the burn after at least 8 reps you doing it wrong or need to up the weight.
- Life more. Don’t be scared of gaining to much muscle, keep challeneging yourself and the results will come!
Question #5:
“No matter what, I can’t get a flat stomach?”
This can be very common and only a few small changes can help you to start seeing results faster.
Quick Pointers:
- Target all ab muscles. From your 6 pack to your hip flexors and obliques.
- Slow down! Abs really need to feel the burn and slowing each rep down will help you achieve this.
Recommended Workout Plan
| Exercise | Sets | Reps |
| Half Boat | 2 | 8 |
| Plank | 2 | 30secs – 1min |
| Knee Up Crunch | 2 | 8 |
| Bicycles | 2 | 8 each twist |
Filed Under: Specifically for Women
I am 5’3 and started my fitness plan at 125 pounds trying to get to 115. I am currently around 120. I have been watching my portions, drinking slimquick with hoodia for appetite control, not eating after 7pm, cut back on alcohol, no soda, protein shakes, etc. I have been running 30 minutes a day now for 14 days straight. I have asthma so it has taken me time to be able to run the entire 30 straight. I finally was able to comfortably run the 30 minutes at 4.5 speed on the treadmill and have recently increased it to 5.0 for the last ten minutes. To reach my fitness goals and desired weight, can you give me tips and running goals for a 28 year old women to continue improving my running abilities and work toward a lean runners physique? Thanks!
I’m 21 and so out of shape now.. I remember being able to run/jog for 1-2 hours back in middle school and I can barley fking run 5 mins now! What is the fastest way that I can gain my physique back.
PLEASE DROP ME A COMMENT!
BTW, I’m not fat.. I’m 5/11 @ 160lbs.
What’s the easiest way to lose inches off my waist? I’m trying to be a model and I gotta do this quick-like. I’m about 3-4 inches away from my goal
I didn’t mean easiest I meant quickest… well, I’d like quickest and easiest actually…
Here is a sample of my novel that I started to write called, “Elliot and the Cry of Merdoithlin the Wise.”
Please don’t steal this.
Chapter 1
Elliot
In Rose Valley, Iowa something strange and unusual is about to happen to a boy named Elliot Smith………. At Elliot’s house the boy is awoken by a noise that will change his life forever… The Cry of Merdoithlin the Wise. Elliot is jolted awake. “What the heck?” said Elliot. He jumped out of bed and grabbed his air rifle. “Mom? Dad?” said Elliot. Weird, still asleep, he thought. Elliot’s mother Jessica worked as a lawyer for a rich old man, while Elliot’s father Jose, worked as a janitor at Elliot’s school, Meitherose Middle School. Elliot was in eighth grade, 14 years old, had bluish green eyes, and dark brown hair. Elliot was five foot nine inches tall; he also had pale white skin and a very lean physique.
This life of Elliot’s was just about to change. He snuck out of the house, went to the end of his driveway then he stopped. What was that? Thought Elliot, for he had just heard something snapping behind him. “Who’s there? Hello?!” said Elliot. That moment Elliot was struck upon his head. The last thing Elliot saw of his family was his parents running to him. Then, oblivion…….
“Elliot……..” someone whispered. “Elliot wake up!” Mom? Dad? He thought. No it’s not my parents! Elliot shot up from the surface on which he was sleeping to find a very beautiful woman dressed like an Amazoness. She had strangely pointed ears. “Elliot, please forgive me for waking you from your rest.” “My name is Zarianna, and as you have probably suspected, I am an Elf.” It was a hint for Elliot to respond. “Where am I? How did I get here?!!!” said Elliot. “You are currently under the protection of The Celestial Order.” “You arrived here when one of our men spotted you being attacked by a member of The Chaos Chastity who viciously slammed you in the head.”
“So, then I’m here for protection huh?” “Then where the heck are my parents??!!” “If you wanted to protect me, why then forget my family?!” “Your parents went against you Elliot; they didn’t want an Elf for a son.” “What do you mean an elf?” “I’m no Elf; you guys just kidnapped me that’s it! That’s right!” “Elliot please try to understand you are in grave danger; Satan’s evil men wish to have you possessed by the beast himself!” “Its time you now learned who you truly are.” “You were born from the womb of a human, thus you took the appearance of one.” “Elliot you are our only hope, we must train you in the ways of The Shalyftan Elves whom which you were born into.” The rights and the ways of your/our race shall be taught to you at the appropriate time.” “We are going to begin your training tomorrow morning.”
“Elliot if you would kindly follow me we can have some dinner.” She led him to a grand dining hall full of important looking people. Elliot and Zarianna had pork, corn, squash, and beans. They had a great time at dinner. “Elliot would you please come over and meet our leader?” “Okay”, said Elliot. They walked over to a large Purple Heart table. “Elliot, this is Mr.Reylochie; Mr.Reylochie meet Elliot.” “Nice to meet the boy of the hour.” “You know, you’ve been the main conversation between me and my Order.” said Mr.Reylochie. They exchanged pleasantries sizing one another up. “Hello Mr.Reylochie, Elliot Smith, at your service.” Elliot bowed. This behavior surprised the wizened leader. “Now, now no need to bow to me boy I consider you to be quite an important figure in my society, and within the Celestial Order!”
“So, did you know that my parents would be a bunch of freaks that would turn on their only child?” Elliot was infuriated and was still trying to accept that his parents were gone for good. No more family outings or sleepovers with friends. “We had no idea, until just shortly before your parents sent members of the Chaos Chastity to attempt to murder you.” This has got to be a joke! , Thought Elliot. “When we received intelligence that your parents were planning to assassinate you, we immediately took action.” Assassinate me? Is this guy mental? , Elliot thought with incredulity. “Ok, so what’s this about me being an Elf?” said Elliot. “I mean, come on, me an Elf? That just doesn’t seem right; if I’m an Elf, how come I don’t look like one?” Elliot asked confused.
“I Thought Zarianna had explained that to you.” “Hmmm…. Well I guess we can start with your story with the Elves.” “You were born by the choice of God to be a hero to the Elves and a hero to all lives; the Humans, and other beings.” “You are gifted with the ability to travel great distances i
So my boyfriend is REALLY into bodybuilding and weight lifting and I have no problem with that.But lately he’s been wanting me to get into bodybuilding as well and at first I thought hey no problem.I agreed to get into doing it with him and I’ve been working out with my boyfriend ever since.I figured maybe it’ll be something me and him can do together as a couple and i know it’ll make him happy too, not to mention I figured I could also benefit from it as well. Anyway, everytime me and my boyfriend visit if we’re not doing anything else he gets with me and he instructs me to do different kinds of workouts. The work outs I can handle. They’re hard but I can handle it. Until he adds weights to it and then it gets hard for me.If it’s TOO much for me I always tell him it hurts(i keep having to repeat myself cause he tries to push me but it seems like he tries way too hard), but he says I’m complaining and it irritates him. It’s hard for me because I’m not a big girl at all. I’m 18 and I’m 5’5. But I only weigh 128 and it’s clear to me like everybody else that I’m skinny. I don’t wanna be a punk about it and give up because I can’t lift a few weights starting out.I just think I mainly want to lift weights and get bigger because really I’m not happy with my size. Being skinny and scrawny doesn’t always have it’s benefits.And I think giving up would sorta disappoint my boyfriend as well. What should I do to help get myself started and get stronger so I can really get into things.Exercising and working out can be fun if you’re seeing results but it’s not fun if your not motivated and I need some sort of motivation to get stronger. Anybody have any ideas?
Humans are programed to procreate and have sex drives…so why would you deny your most natural and chemicaly wired desire which was PLACED THERE BY GOD HIMSELF since he created man (supposably)!?? and knowing the benefits of sex: 1) It is a good workout. Sex burns about 150 calories every half an hour of it. It will lower your cholesterol and improve breathing circulation. 2) You won’t get sick. According to research if you have sex 1-2 times a week you are less likely to get sick. 3) You’ll feel happier. You will feel a greater sense of well-being. Women who have more sex were clinically proven to be less depressed than women who dont have sex. 4) Makes you look better – [ problem is, ugly people don`t get any ]. Sex releases hormones in your which make your skin and hair softer and shinier and tone your physique. 5) (The best reason) You will live longer. Studies prove that sex makes you live longer. people who had sex 1-2 times a week had half the death rate as those who did not indulge themselves at least once a month. It also makes you look younger. If you have sex 3 times a week you may look up to 10 years younger than you really are.
I’m 17 at the moment, but do not intend to start yet, i want to do biology at uni, and then work in conservation- this does not pay well though but it is something I am passionate about. I’m 5’3 (stopped growing ages ago) And 40kg, so pretty slim, bmi of around 15.6, but this means I have really small boobs, 30A. Though I’m not hugely unattractive, I don’t think of myself as attractive, how much of a problem would that be?
This is something I would like to try, so no stupid answers please, thank you x
Will salsa lessons help me when it comes to dancing?
Obviously Mihia didn’t read it properly, i intend on going to uni and becoming a conservationist, you know, working for the good of the planet and what not… but the pay is barley above minimum, which doesn’t put me off… why shouldn’t i seek a second job so i can continue with my first?
Humans are programed to procreate and have sex drives…so why would you deny your most natural and chemicaly wired desire which was PLACED THERE BY GOD HIMSELF since he created man (supposably)!?? and knowing the benefits of sex: 1) It is a good workout. Sex burns about 150 calories every half an hour of it. It will lower your cholesterol and improve breathing circulation. 2) You won’t get sick. According to research if you have sex 1-2 times a week you are less likely to get sick. 3) You’ll feel happier. You will feel a greater sense of well-being. Women who have more sex were clinically proven to be less depressed than women who dont have sex. 4) Makes you look better – [ problem is, ugly people don`t get any ]. Sex releases hormones in your which make your skin and hair softer and shinier and tone your physique. 5) (The best reason) You will live longer. Studies prove that sex makes you live longer. people who had sex 1-2 times a week had half the death rate as those who did not indulge themselves at least once a month. It also makes you look younger. If you have sex 3 times a week you may look up to 10 years younger than you really are.
I was ONLY stating that there is Scientific proof of the benefits of sex and NOT condoning unprotected sex and promiscuity. As others were assuming…I was ONLY stating the facts as they are presented to me, and NOT as some sort of recreational excersise…. I must have not been clear as to my REAL Intentional Question of WHY WOULD GOD CREATE PEOPLE WITH SEX DRIVES AND TELL THEM TO BE “PURE” THEY MUST NOT GIVE IN TO THE URGE/TEMPTATION THAT HE HAS PLANTED IN THEM… IS HE SADISTIC? if everyone gave up sex for HIM then ther would not be life… and if ONLY the PURE are considered to be real devoted to god, then where does that leave everyone else?? Are they doomed?
Let me start off by saying that most people find me attractive and I will agree that from an outsider’s perspective I do look as though I have a nice body and physique.
But underneath my clothing, there is a lot more to the story. For one, I am like the hairiest person on the planet. I have hairy legs, arms, pubic area, and even around my rectum (Eww). On top of that I have stretch marks on my inner thighs and buttocks. Since my complexion is pretty tan, they are fairly noticeable because they are kind of white against my skin tone. Then I have little zits on my back that aren’t that noticeable, but I hate them and I get them on my chest where I also have these little hairs that grow around my nipples. I pluck them but of course they grow back. My hair is really thick and curly and hard to manage. And I have a pudgy tummy that definitely doesn’t go with my body because I have a small frame and small breasts which makes it stand out. My thighs aren’t toned and my buttocks isn’t either. To top it all off, I have extremely sensitive skin on my legs and I can’t shave them. No matter how gently I shave, my skin still gets irritated and it never stays smooth for more than a day, not to mention I have these ingrown hairs that makes it look like I never shaved in the first place.
All of these things bother me so much that it’s getting to the point where it’s all that I think about. It is taking over my entire life.
I currently live with my boyfriend, who loves me to death. I feel bad because I won’t let him love me the way he wants to and I push him away because I am so insecure. I feel bad because I often tell myself that he deserves so much better than me. I’m a good person and I have a good sense of humor, but my low self-esteem is holding me back from being the person that I really am.
I don’t know what to do. My plan is this:
1. Get a full body wax ( To get rid of every single unwanted hair )
2. Get sown-in hair extensions ( So I don’t have to deal with my own hair )
3. Get a gym membership and work out all of my problem areas
4. Go to a spa and get micro dermabrasion on all of my acne spots
5. Find a cream that actually works for my stretchmarks and hopefully reduce their appearance significantly
I’m hoping to do all of this in order to boost my self esteem and improve the quality of my life without plastic surgery.
Any advice, ideas, or stories of your own you’d like to share?
I’m listening.
1) 94% of men lie about their dick size.
According to condom manufacturers, only 6% of
men need to use extra large condoms.
2) The average man is 4-5 inches long when erect; no matter what you have heard ladies, that’s the
truth. Incidentally the average vaginal capactity is
only 6 inches, for you women who think you can handle
king dong.
3) 80% of American men are circumsized, though Pediatrics say it is not necessary.
4) No matter what all the ads say nothing but time can
make your penis grow. (most men reach
the end of their growth by the early 20′s)
5) There is no correlation between penis size and
shoe size, hand size, or nose size.
6) Blue balls does exist! It’s technically
called “prostatic congestion.”
7) Only 16% of men shave their privates.
+Some stuff on the ladies+
——————————
1) Only 9% of women around the globe consider
themselves “attractive” (20% of British women
do). 43% of women use the term “natural”, 24% say
they have “average” looks, 8% prefer the
term “feminine”, 7% say they are “good looking”,
and 7% say they are “cute”, and finally only 2% of
women say they are “sexy”.
2) An estimated 85% of women wear the wrong
size bra.
3) 60% of women have had breast implants.
4) 75% of women like giving/getting oral sex.
5) 95% of women shave their privates.
+Both+
——————————–
1) Masturbation is healthy for both men and
women.
2) 70% of highschoolers have had sex before
they have graduated. 27% loose their virginity senior
prom night. Only 3% wait until marriage.
3) 95% of men would have sex with a girl after 1
month of dating. Only 10% of women feel this way.
+5 Reasons Why Sex is Good+
———————————————
1) It is a good workout. Sex burns about 150
calories every half an hour. It will lower your
cholesterol and improve breathing circulation.
2) You won’t get sick. According to research if
you have sex 1-2 times a week you are less likely to
get sick.
3) You’ll feel happier. You will feel a greater sense
of well-being. Women who have more sex were
clinically proven to be less depressed than women
who dont have sex.
4) Makes you look better; problem is that ugly people
don`t get any. Sex releases hormones which make your skin and hair softer and shinier and tone your physique.
5) (The best reason) You will live longer. Studies
prove that sex makes you live longer. Men who
had sex 1-2 times a week had half the death rate
as those who did not indulge themselves at least
once a month. It also makes you look younger. If
you have sex 3 times a week you may look up to
10 years younger than you really are.
Did You Know?
—————————————-
1) Having sex 3 times a week for 1 year adds up
to running 75 miles!!!!
Before you answer, I’m not about to kill myself right now, I’m not asking for numbers to suicide hotlines or “DON’T DO IT”. If I were to do it, which I might ONE day (not right now), I wouldn’t be on here. I am just looking for advice from other people who have gone through similar things.
My life just keeps getting worse. I have been depressed and have had social anxiety since I was a child. I’ve barely left my house since I was around 12, I only go for school, it’s because the anxiety is so terrible that I can’t talk to people on the phone or interact with people. I am medicated but it doesn’t seem to be working. People talk about me behind my back, I have heard them at school and it makes me just go home and cry. I tried to choke myself as a child, a few times, I must have been around 9. Everyone told me that it’d get better, that I’d make friends when I went to (the next level of education) but I never have. My mother was abusive when I was a child, my siblings also went way further than just bullying. My mother taught me that I was worthless, ugly, and would hit me and got angry when I cried when she was attacking me. My family was overall very dysfunctional, there is a lot of mental illness in it. I repress all my emotions in public, I’m like a robot. I haven’t had a friend in over five years, I haven’t spoken to anyone in days. I hate my life, whenever I go into public and try to interact with people, I end up going home and contemplating suicide because it feels so terrible. I have never had a real friend, my last friend and I stopped being friends around 5 years ago. She had severe mental issues and was a very toxic friend, which worsened my social anxiety. I am incapable of forming friendships but I crave social interaction. I’ve never been in a normal relationship, I know I’m not nearly stable enough to be in one, but it’d be nice to be in one, I think. I have never kissed a boy, although they do hit on me at parties and at school but I don’t know how to react and I just avoid them. I’m tired of people saying, “cheer up”, “things always get better”!!! They don’t. I’m looking for advice, if anyone’s made it through anything similar to what I have. Also, I left my native country when I was very, very young and barely remember having lived there. I felt at home in my “host” country, I lived there for the majority of my childhood, but my parents moved back to my native one and I hate it and I don’t speak the language very well and I don’t understand their culture or anything. It’s going to be impossible for me to move back to my “host” country, if I do go through the easiest route (and I might need to lie or do illegal stuff, which I’m not willing to do) in terms of immigrating, I’ll be in my 50s when I become a citizen. Perhaps even older. I’m stuck here, so don’t just tell me to move or go out and see the world.
I have a program on my computer that lists possible methods of suicide. I’ve been looking at them a lot. I get these terrible urges to do it, I have started also just feeling angry on the inside, I was usually a very calm person. I have days where I can’t look at myself in the mirror, ones where I can’t get out of bed. I wear a lot of makeup and spend at least 4 hours on my appearance every day, sometimes up to two just on my hair, because I’m trying to improve my appearance and can’t stand people looking at me. I can feel them mocking me as they look at me and I wear baggy clothes so that I can hide my physique from others, and so that I can put my hood up and people won’t be able to see my face very well. I can’t speak in class because I get so much anxiety that I’ll be on the verge of vomiting. I barely eat and I’ve lost a lot of weight lately (not on purpose, I just don’t feel like it) and I’m underweight
Has anyone gone through anything similar or does anyone have any advice from me? Please don’t mock me
I am a 14 year old girl, 5’6″ and weigh 133 pounds. I would like to be in the 105-110 area with a really skinny body, thigh gap but also defined abs, really skinny legs that are toned and beautiful, and defined arms with not an inch of fat on my body. Will swimming (im going to change my routine up often so I’m always working hard and do a good amount of laps with different strokes) 2-4 times a week with eating the right foods give me this?
Are my characteristics desirable by women?
CHARACTERISTICS OF MINE THAT I LIKE!!!!
1. Baby face traits( small nose, small mouth, and smooth face skin)
2. Big, hard and defined muscles.( wide shouders and back, six-pack abdominals, very massive arms , forearms and legs)BUT I HAVE TO IMPROVE MY CALVES!!!! my physique is good from my knees upwards!!!!
CHARACTERISTCS OF MINE THAT I DON´T LIKE.
1 . very deep masculine voice.(some women have praised me on this. but I feel that my voice frightens lots of girls)
2. I am 5’7” in height.( most women are taller than me when they are on heels, although a lot of them have told me that they do not care about this)
3. I have very straight hair, and it´s too black also.
I have realized that there are two groups of women:
1.THOSE WHO LIKE MEN WITH MORE MASCULINE TRAITS.
2. THOSE WHO LIKE MEN WITH MORE CHILD TRAITS.
Since I am a strange mix of both, I feel I cannot please any group.
I am confident and insecure with women at the same time. It´s strange.
[...] Strength training is critical for achieving a toned and sculpted look. Here are some of the best fat blasting tips for women who are tired of the cardio circuit. 0 [...]