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Workout Mistakes Women Make

Applying Every Workout Theory Ever Read
There are many theories as to how most effectively and efficiently work out-cardio after weights, max weight few reps, supersets, fast-twitch muscles, cardio intervals, the list is endless. The theory that works best is the one that you like and keeps you going to the gym. Find a theory and stick with it. Don’t fall into a rut though!

Not Rising To The Challenge
Finding a workout routine and theory and sticking it with it is a great thing, but falling into a rut won’t help you achieve and maintain your goals. As with any self-improvement project, you must challenge yourself. When a weight becomes too easy, add to it or add reps. Same thing with your cardio, if you have been running for months, switch it out to swim, bike or use the elliptical. Work out with a friend or personal trainer to help you challenge yourself.

Sacrificing Form For Pride
Working out is not a competition with anyone but yourself. Easier said than done! The truth is,

Iron Gym Total Body

Women find more trouble in building muscles than men because women do not have the hormones that men have to boost muscle building. Some of the women will use steroid powder which is a chemical substance to boost their muscle growth. Female bodybuilders who are interested in participating in a bodybuilding contests make use of these steroids. They may win a big amount of money through that contest, but later they will face a lot of side effects because of using these steroids. So women will get great results but may not have the huge muscles that men have. After all, women want hard muscles but not necessarily big muscles. Natural bodybuilding is always a better way and it has no side effects which helps you to live a longer life.

The Iron Gym total body workout for women is one of best and most versatile systems for women to use. Women will easily firm and tone up the upper body and abdomen. It is great to help reduce weight and increase endurance. One of the great things is that

Pick A Boxing Gym

Some health clubs have fitness or aerobic boxing classes, which focus only on the workout itself. No sparring is involved. If you only want to hit the bags and the punch mitts, these classes are perfect. If you do want to compete at some point, talk to the trainers to see if they do prepare people for that. If not, seek out another gym.

Take into account the atmosphere of the health club. Some are glorified social clubs, while others cater to a certain crowd, like bodybuilders, for example. The culture of the club may have a bearing on how you may like or not like training there.

Traditional Boxing Gyms

A buddy of mine attends a gym where mostly professional boxers train. He described the boxing training atmosphere as being intense and no-nonsense. The fighters are hungry, and they want to win championships.

These types of gyms are usually privately owned. Some have a mix of amateur and professional boxers among their members. I have heard of a few gyms that are strictly for professional fighters

Ideal Gym Workout

If you only wish to lose fat and you’re ready to make the investment in home based gym equipment, then home gym is ideal for you.

Starting out in a basement with 20 lbs barbell, a bench, a pair of dumbbells and some free weights is a good start. Next step is to buy a leg curl attachment, a biceps curl attachment and a cable-pulley machine. As long as you feel that you develop, you can train at home.

The action steps are:

1. Decide where you want to train, at home or at fitness club?

2. Make the investment in gym equipment/club membership.

3. Start training!

What you have to watch out for is that if you somehow feel that you want to change the place you exercise, then do it.

Also don’t think that one of them is cheaper. It all depends on where you live and what prices are in your local fitness club.

Sometimes in short term it is better to go to local gym, but in a longer period of time (one or two years) it is better to create your own gym at home.

Women Bodybuilders

Only then will you know whether or not you are on the right track or not. Define a goal then start working at it. A person seeking to become lean and toned won’t implore the same methodology as a professional body builder seeking to develop huge muscles.

Eat right:

Depending on the goal you have, modify your diet. If you’re looking to build muscles and a lot of it at that, consider eating at least 5 meals a day. Every body builder’s diet must contain proteins, carbohydrates and fats. The proportions again depend greatly on your goal. Proteins are easily available from fish, beef, pork, eggs, chicken, and beans among others. Fats should be taken in regulated quantities as too much of it is unhealthy.

Sign up for a good gym:

Get into a good gym. By good I mean; it should be conveniently located, must have all the required equipment in good condition, it must be hygienic and well ventilated. It must also have a qualified, trained gym instructor. He will help you achieve your goals.

Always warm up:

Very many people neglect a good warm up before they start working

People Are Enrolling In Gyms

Many women start by enrolling in some kind of fitness class such as aerobics. This is a fantastic way in which to lose weight and keep fit at the same time. An aerobics instructor will be able to guide you through the different exercises involved in the sport.

Numerous gyms and health clubs offer a vast range of classes including dance, Zumba and step which are very enjoyable. Not only are these kind of fitness classes a great way in which to lose weight they are also a great way to meet new people. Other people of your age may well be in the class too providing you a great way in which to meet new people and socialise.

Yet another great way to get in shape is by enrolling at a fitness gym. These gyms are equipped with a variety of machines and apparatus which promote muscle gain and help women tone up their legs and arms. Many women may well go onto weight training to increase muscle mass even more and a qualified fitness gym instructor will be able to show you exactly what machine does what and how exactly they work. There are

Build Muscle for Women Without Gym

The truth is that you don’t need a gym membership in order to learn how to build muscle for women. In fact, studies show that over half of the people who have gym memberships never go, and a good portion of the rest only go occasionally. If you walk into any gym, you will rarely see a woman in the weight section of the gym, with most of them on treadmills or other aerobics equipment.

There is nothing wrong with wanting to be lean and aerobically fit, but having strong muscle goes hand in hand with that. Learning how to build muscle for women is part of being fit, looking good, and staying healthy.

Working Out at Home

You really don’t need to invest a lot of money in order to build a “gym” in your own home. In fact, you may already have much of what you need right now. You don’t need a huge weight bench with lots of weights, either, so don’t let that stop you from working out.

The biggest key to working out at home is making sure that you set aside time for it and that everyone in

Characters Boxing Gym

1. The president of the woman haters’ club. Boxing is still a male-dominated sport, and some women get a less than warm welcome in the gyms. I understand a man who doesn’t want to spar with women, perhaps because they have been raised to not to hit women. But I don’t have much patience for men who think women who don’t belong in boxing. The best way to deal with this type is just to show up regularly at the gym. When they realize they can’t run a woman off with sexist snide comments and jokes, they’ll back off because they’ve got nothing else to run with.

2. The lost puppy. There’s at least one person in the gym that requires a lot of hand holding and encouragement. Unfortunately, some individuals’ neediness could keep others from getting their workout done. Be helpful, be nice, but when the same person starts clinging for dear life, send them over to the coach.

3. The talker. This could be anybody from a former champ who has endless advice for everybody to people who like to declare their political views to everybody within earshot. Just like the lost puppy, the

Get Good Six Pack For Women

The Six Pack Muscle

The muscle you want to build up for the look of six pack abs is the appropriate abdominal. This is actually a pair of muscles that run down the front of the abdominal region. These muscles assist your back muscles when you flex your lumbar spine, and also aid in keeping an upward body posture. Even before you build these muscles you can feel them by putting your hands on your sides and moving inward toward the middle section while you flex the spine slightly backward. With your hands you will feel the appropriate abdominal flexing at the same time as the muscles in your spine.

Building Your Six Pack Abs in a Gym

If you are able to join a gym or fitness class look for hypertrophy or muscle-building exercises that focus on the abs. The hypertrophy program is a high frequency and high volume type of workout. You will want to work out for three days a week with one day of rest between these sessions. The goal is to overwork the ab muscles during each of the three days you exercise. This will stimulate the abs to heal

Pre Workout Supplements For Women

1. Pre workout supplements should only be taken by Professional Bodybuilders?

One of the most common questions asked by women across the globe before taking any kind of supplement is its use for them. Since ages people think that workout supplements are only meant for professionals, but this is the biggest myth which people believe in. This connotation needs to be taken aback.

The bodybuilding supplements are not just for professionals. They are mainly used for the development of the muscles and body’s physique when combined with exercises. This means bodybuilding supplements can be taken by anybody who performs exercises on a regular basis.

It can be taken by anyone who wishes to develop a perfect physique. The only thing that you should actually be concerned about is the amount the supplement you should take. So, make sure you consult your gym instructor to guide you about the optimal quantity that should be taken by you in order to achieve optimum results.

2. I will gain weight

One of the biggest concerns that women have with bodybuilding supplements is the thought of increasing weight. Surprisingly, a vast majority of women are of the

Strength Training For Women

Something else to think about… you save lots of time that you’d otherwise spend commuting to and from the gym. Plus, you save time not having to get dressed up to make yourself presentable to fellow gym-goers. Strength training for women doesn’t even have to mean working out in trendy clothes (as you see on TV and magazines). At home you can even do exercises in your underwear!

But you might still be thinking you need many hours a week to do effective exercise at home. Not at all!

Do exercises that give you the highest return on investment (ROI) on your time. And you will definitely see improvements even if you can spare only 1 hour a week to exercise. That could be two 30-minute sessions. Or three 20-minute workouts.

So, what kinds of exercises am I talking about? What will give you great results if you can only workout for 1 hour a week? Well… exercises that use several muscle groups at the same time, in one movement. For example, the Romanian Deadlift works the back of your thighs, buttocks and back muscles all together. However Bicep Curls will use mainly your bicep

Exercises For Women Will Impress Any Man

Best Gym Exercises for a Fast Workout

Bodyweight strength training is one of the best gym exercises for women to do in a busy gym. The great thing about body weight exercises is that they can be done if any of the machines are occupied during your workout. For example, instead of using the bench press you might consider doing push-ups for chest and arm strength training. Or if you want to work out your back then an exercise to consider is pull-ups. As you can see, bodyweight exercises will help you save time in the gym and if you cannot make it to the gym then they can also be done at your own home.

Weight Gym Exercises for Women

There are some gym exercises that women can do with weights. One of those exercises is the squat. The squat is a great way to burn fat because it targets the legs which are a large muscle group in the body. When you target large muscle groups your body will burn fat much faster. Another exercise that a woman can do is a chest press. This can either be done with dumbbells or barbells.

Some People Avoid Gyms

Too much of a club scene. Now, I admit, some gyms (especially the mega-sized ones) can really make you not want to go with the social type scene. You go to get a good workout in and may get hit on a few times. One solution I have always used over the years? I walk in with my headphones on and block everything out. This may take time to get used to but when I have a big routine ahead, it’s easy to get “in the zone” and ignore women trying their best to get your attention. Look irritated if you have to as soon as you walk in and keep your headphones on…even if their off. Most people will not want to bug or interrupt you if they see them on. Another tip is to wear a wedding ring even if not married. Now, this won’t work with everyone because we all know you have people out there who don’t respect anything but it will deter most. Married for real? KEEP YOUR RING ON!Don’t want it scuffed? Get a 75 cents bubble gum ring and wear in place of your real one while at the gym (I personally always leave mine

Seduce Women in a Gym

Don’t wait to approach the women at the gym. Take the initiative! Maybe you have already found the first woman that you would like to seduce and she is on a treadmill. Go get on the treadmill next to her and innocently ask her if she knows how to operate the machine. Tell her you haven’t used that particular machine before and you’re not quite sure how to work it. You have nothing to lose.

From here you need to transition into a conversation. Start asking her questions and get a conversation going. When you start getting signs that she is interested it’s time to change and you can start asking some screening questions. Things like what she likes to do for fun, what she likes to read, etc. If she tells you things about her that you find attractive, then compliment her a few times but make her earn them. She should be talking about things that are interesting to you.

While you were getting her attention, she was seeing if you meet her criteria. Now is the when she needs to win your interest, so now you are seeing if she meets your criteria.

Exercise Routines For Women

If you want a great exercise routine for home, find exercises that use your body weight as resistance in order to increase muscle. These can include:

  1. Push ups
  2. Jump roping
  3. Kickboxing routines
  4. Stability ball exercises

For a great exercise routine at the gym, try to get in at least three thirty minute sessions of cardio exercise a week and two or three weight sessions per week. When using weights or exercise machines that simulate weight lifting, you’ll get more benefit by working alternating muscle groups during each visit. One suggestion:

  1. Work your arms and chest on Monday.
  2. Do cardio exercises on Tuesday.
  3. Work your legs, back and abs on Wednesday.
  4. Do cardio exercises on Thursday.
  5. Work your arms and chest on Friday.
  6. Do cardio exercises on Saturday.

The second week, work your arms and chest on Wednesday and your legs, back and abs on Tuesday and Friday.

Hassle of Going to Gym


Many people who are new and inexperienced when it comes to personal fitness are usually intimidated when they walk into a weight room. They see all this equipment and really have no idea what to do or how to use any of it. Although some machines have instructions, it is still unclear to a lot of “exercise newbies” on which exercises to perform, how many reps to do, how much weight to use, and so on, to achieve their personal goals. Personal trainers are usually available, but the high costs usually turn people off.


It can be very intimidating to some who do not have the “perfect” body when they walk into a gym and see others who have “Mr./Ms. Universe-type” bodies. Many of these people feel very self-conscious about this to the point where they feel they are being judged or even laughed at. They would rather avoid the embarrassment.


Many gyms exist, but the bulk of them are very costly to join, and if you are on a tight budget, even the cheapest gyms can just seem unaffordable. Although personal fitness is important, keeping a roof over our

Exercise Machines for Circuit Training

Circuit training combines a series of exercises into a full exercise routine. Each exercise is preformed for a few minutes before moving to the next exercise in the routine. Most circuit training programs are set up around a series of stations alternating between cardiovascular exercise and strength training. The fitness equipment at each station can include exercise machines, free weights, cardio equipment, or simple floor mats for exercises such as push-ups and stomach crunches.

For upper body strength, a variety of exercise machines can be included as part of a circuit training program, such as a chest press, shoulder press, seated or standing row, bicep curl machine, or triceps pull down machine. The machines are used in either a seated or standing position. For lower body, exercise machines such as calf extensions, leg presses, and leg curls provide toning exercises for the legs. These exercises are typical done seated. To ensure both a challenging and safe workout, women can select the proper weight amounts on the machines for their own personal fitness levels.

In addition to strength training exercise machines, a good circuit training program will include exercises on cardiovascular equipment. Treadmills are the most popular

Kettlebell Workout

Kettlebell exercises are very intensive and will increase your strength, endurance and balance.  And what we ladies like best about them: they are great fat burners.  Nothing like a weight lifting workout with Russian kettlebells in a Providence gym to melt the extra inches off your body and to get you into tip-top shape in no time.

A  women’s workout, abs, arms, thighs, hips, upper body, the works, should always include cardio and  strength training.  We don’t need to get just one part of our body into shape, just as we don’t want to feel good about just one part of ourselves.  You want to be healthy and feel good about yourself entirely; so you need a full body kettlebell workout.

When you look at the regular, fancy and complicated looking equipment you see in most gyms and compare it to the Russian kettlebell, you may think the kettle bell weights are from another time and place.  And actually you would be right, since they have been used in Russia for a long time.  But don’t underestimate the simplicity of the device.  Modern gym equipments, fancy as they may be, would be hard pressed to give

Not to Be Annoying at Gym

Have you notice the increased number and popularity of “ladies only” fitness centers these past 10 years of so. The reason, I think, is deeper than just women not wanting to work out in the same room as men. Actually, I think most women probably have no problems working out in the same room as men. But the next time you go to the gym, take a moment and see if you observe what I have seen in most gyms:

• Guy drenched in sweat finishes a set of lat pull downs and proceeds to sit there, and sits there and sits there…
• Guy grabs a 40lbs dumbbell, and a 35lbs dumbbell, 30lbs,25lbs,15lbs, and a 10bls dumbbell, because he wants to run the rack doing lateral raises
• Guy using 315lbs barbell to do bent-over rows (more likely hunched over, moving the bar 3 inches), screaming, grunting, letting all who can hear – his roar of conquest!
• Guy finishing a great set of bench press, drenched in sweat, gets up and walks off – leaving most of his sweat behind. Oh, sweet!
• Guy finishes a set of incline presses, and then just drops the

Muslim Women at Gym

For Muslim women, that sounds like a silly question. Being a woman who converted to Islam, I realise that Islam and Muslim women’s dress are often a mystery to non-Muslims.

We wear the clothes we wear for the same reason nuns wear their habits – as an expression of religious devotion. No men other than our husbands and our immediate family members are allowed to see our bodies. We must cover everything, including our hair, whenever we are outside our homes. Our heads may look big in that scarf and our beautiful foxy bodies may be draped in an abaya (oversized shapeless dress), but we don’t have to wear them in the shower.

For women only!

Working out in a gym where men are present is not allowed for Muslim women. Women-only gyms like Fernwood embrace diversity in a female-only setting so are the perfect choice for Muslim women who want to look and feel their best.

We may cover outside, but when we are home with our husbands we freely display our beauty. Someone DOES see that foxy lady’s body. And trust me, all that hard work really pays off.