Exercises to Help Women Burn Fat and Gain Lean Muscle

There are many myths and misconceptions about women who lift weights, they think that the simple fact they lift moderate to heavy weight they will build huge muscle mass, this is not the case, women who lift weight will improve the overall shape of their body increasing fat loss and uncovering sexy muscle.

There are certain exercises that can help women sculpt their body, improving their figure and giving them a firmer butt, shapelier thighs and if the following exercises are performed with short rest intervals they can serve as an intense weight training and cardio session side by side.

Don’t skip leg day

This is one thing that is a term that people mention when talking about guys, a lot of men will work their upper body and neglect their legs which makes them look totally out of proportion.

While legs are a difficult body to train it does consists of half of your body mass, women who train legs can totally transform their appearance and posture, training legs will strengthen your gluteus muscles and firm up your thighs giving you a rounder and shapelier butt.

Young woman performing barbell squats

Squats are the number one exercise women can perform, they can be done at home using a moderately heavy set of dumbbells, or you can use the smith machine in the gym, my personal preference is a free weight squat rack because you can get a fuller range of motion.

Warming up with a few practice sets with light weight is a good idea try to maintain proper form making sure you contract and squeeze the muscles to get the most benefit.

There are several different variations of squats some of the more popular exercises include:

  • Barbell hack squat
  • Barbell sumo squat
  • Dumbell jump squat
  • Basic back squat
  • Front squat
  • Overhead squat

After performing 3 or 4 squat exercises you can then do some stiff legged dead lifts which hit the back hamstrings and can help firm up the back of the legs.

The back is another major body part, a strong back combined with some abdominal exercises can have a phenomenal impact on the core of your body, most women think that if they do back exercises they will have a wide back, this is not true at all, this is just another one of those female bodybuilding myth’s.

Deadlifts are the number one exercise to help strengthen and firm your upper body, it can also hit certain parts of the gluteus and hamstrings, yes they are slightly difficult to perform, especially if you load up on the weight, obviously if you are just starting out with any kind of weight training you want to keep the weight low and focus first on your form, the better your form gets the more you can begin to increase the weight.

Bent over dumbbell rows are a great exercise to warm up with,  you can then perform some barbell rows, t-bar rows and some kind of cable pulley rows. When doing any kind of rowing exercise once again ensure proper form to avoid injury.

When considering the above exercises if you use a moderate weight you can increase training intensity by keeping the rest periods short no more than 30 to 40 seconds between sets.

Take a look at the two videos posted here and it will give you an idea on how to perform some of the exercises I mention in this article, remember, try and be consistent with your training, try working out at least three to four times a week, before you know it you will have transformed your body and burned off that excess body fat.

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