5 Reasons why girls need to drag the iron in the room

1. Strength training leads to passive calorie burning

Lifting weights helps passively burn calories: the more developed your muscles, the more energy is needed to save them. If you speak very simply, muscles accelerates the body's metabolism, which leads to more effective fat loss.

2. Classes with weights make bone health

Working with appropriately chosen weights makes the bone tissue is denser. With proper technique and correctly selected exercises your bones stronger, while gentle on the joints is load.

In 20 or 30 years about the health of bones and joints, likely ladies think perhaps the last, but trust me - with age, your body will tell you a sincere thank you.

3. Strength training will make you independent and self-confident

Physical strength inspires not only men but also women. This is a subtle psychological moment, which is hard to understand for people far away from the sport.

Yes, in nine cases out of ten you will not have to carry their own bags from the store, or to help the child to lift the bike on the fourth floor. But when the tenth time comes (and sooner or later it will happen), you will be confident.

Nobody says that self-move furniture or home attribute purchased products for a week - an easy task, but with weight training will make it impossible in from the feasible. It is a small personal victory and a valuable experience.

4. Cardio alone will not do your body athletic

Constant volumetric lipolytic (fat burning) training to help lose weight and partly to get rid of body fat, but they can not work to get athletic body. Only one run beautiful figures, alas, is not built. And if Figured Michelle Jenneke appeals to you, you know - elastic roundness and hammered flat stomach, including with the use of weights and dumbbells.

We should also be said about many home workouts posted on YouTube. Among the tens of thousands of videos on how to remove fat deposits on the hips, lower abdomen or on the thighs quite a large percentage take videos with exercises at home, almost lying on the couch. In this case, hardly anyone of trainers model deals exclusively shown on the program: the majority of women teachers attend gyms and work with the extra weight.

5. With the help of yoga or Pilates will not lose tens of kilograms

Despite the fact that with the help of yoga and Pilates, you can achieve weight loss and maintaining muscle tone, these disciplines are recommended used as a supplement to a range of training in the gym - at these sessions can enhance the flexibility and mobility joints. One example of the training schemes, which will give the result: three days of strength training plus one day devoted to yoga, Pilates or group training.

Why not the gym will make you a broad-shouldered huge Superman or Hulk

hormones

One of the reasons why women are afraid to lift weights, is the fear of losing their femininity, become "pumped" too big, muscular and relief. Actually worry about it not worth it: in the normal female body simply can not be synthesized by a number of testosterone to maintain a huge muscle mass.

Women bodybuilders who are so often "scared" newcomers gyms use additional pharmacological support, that is used anabolic steroids.

To tell the truth, to grow big muscles hard even for men with taking additional testosterone and a number of other hormones. Squat with a barbell or dumbbell bench press does not turn you into the Hulk, but will help nicely rounded buttocks and lift the breasts.

Diet

Obviously, the athletes diet is very different from trendy diets, in which celebrities supposedly sitting. If you get into the hands of a competent coach who can help you balance the diet, you will understand: the growth of muscles need to eat a lot and not what you want.

If you arrive in good physical shape - a feasible task, which handle thousands fitnesistok then build lean muscle - a very different story, is possible only with a serious willful effort. Wide shoulders do not appear you "accidentally", and hands are like kulturistskie "suddenly".

training program

The training program, as well as genetics, nutrition, determines how fast your muscles will grow. Even professional bodybuilders training plan which amount to more experienced athletes, building up huge amounts of muscle with great difficulty.

Women's fitness is very different from men's. In the women's training a lot of exercise there, where several muscle groups at once involved, not just the biceps or triceps, for example. This leads to an increase in total muscle mass and decrease body fat volume, but not isolated hypertrophy any particular muscle groups.

Interestingly, and that girls as soon as begin to engage in sports, no longer afraid of muscle hypertrophy. On the contrary, they ask the coaches to give more isolated exercises to buttocks, calves or thighs look more sophisticated.

If we have convinced you that in classes with weights there is nothing unnatural for a woman's body, start training, after consultation with a sports doctor for the permissibility of the execution of certain exercises.

Below is a basic program for the novice athlete. Three months of regular training for it will change your body much more than half-year of morning jogging or self-study at home.

The basic program for the athlete-beginner

Day 1

Power section:

• Squats - 6-8 reps.
• Thrust rod (bodibara) to the belt - 8-10 reps.
• Jog shvungi - 8-10 reps.

Three exercises form one circle, these communities need to do 3 to 5.

Cardio:

• 30-second sprints on a track, a 60-second jog. Repeat 5-8 times.

day 2

Power section:

• Dead thrust the pole - 6-8 reps.
• Push-ups (you can with the knee) - 8-10 reps.
• Mahi with weight - 15-20 repetitions.

Three exercises form one circle, these communities need to do 3 to 5.

Cardio:

• 30-second sprints on a track, a 60-second jog. Repeat 5-8 times.

day 3

Power section:

• Lunges with dumbbells ago - 8-10 times.
• Pull-ups using a partner or gravitrone - 5-8 times.
• Squat jump up - 5-8 times.

Three exercises form one circle, these communities need to do 3 to 5.

Cardio:

• 30-second sprints on a track, a 60-second jog. Repeat 5-8 times.