Just because you go to the gym doesn’t mean that you will achieve the figure you want to attain. Exercise isn’t rocket science, but there is science behind doing it for maximum benefits. Yes, increasing your activity will cause weight loss. Yes, lifting weights will cause muscle development.
However… it doesn’t mean that you get your desired figure.
Cardio over-kill is a problem for a lot of women. They go from spin class to the treadmill to step class and so on. The benefits are that it burns calories, which helps to create a calorie deficit, this eliminates the conversion of calories into body fat. The downside is that cardio can not build muscle. You see, cardio training is known as “neurogenic” training, meaning it does not promote muscular density. This type of constant training can be particularly negative for women who have lost a lot of weight as it can leave them looking “skinny fat”. This is because they have lost weight, but their skin and muscle tone looks deflated.
Countless times I have listened to women tell me they don’t want to do push ups because are scared of getting big manly shoulders. This is one of the biggest myths in the fitness world. Ladies you need to work those muscles.
More weight and more reps are not the answer. What this means is moving a weight from point A to point B is not necessarily going to equate to muscle tone and development. Creating the shape that you want requires more insight. Often a certain amount of momentum can move a weight, along using your own body weight. The trick is to focus on the muscle you are using to move that weight and squeezing it throughout the movement, holding the tension at the contraction point, and then releasing again under control.
No Big Muscles
Testosterone, in particular, plays a key role in regulating muscle mass and the body's response to exercise. Women’s testosterone levels are about 20% lower than men. Women don’t have enough testosterone to get big muscles like men (without supplements) and will not increase muscle size and strength like men. The result is strong, solid and tone muscles with a feminine look.
Kinds of Strength Training
Knowing what kind, how often and what to expect from a strength training program is the science in exercise. Too often the wrong exercise is applied and the results are not achieved.
Compound movements: big, heavy power movements like squats, deadlifts and clean and press. These sorts of big movements stimulate testosterone production due to the sheer volume of muscles involved in the movement. This helps to build stronger, harder muscles. But don’t worry women; it’s still a tiny amount of naturally produced testosterone.
Isolation movements: This allows you to focus specifically on certain muscles, groups of muscles or one area of a muscle. You can isolate an area using weights and/or body weight exercises. It’s very important to keep mixing up workout routines to ensure you hit a muscle area on its full circumference, this avoids over development and flat areas.
Negative Movements: Negative rep training focuses on the negative, or eccentric, part of an exercise. It's the phase of the move where you are lowering the weight, not pressing it. An example is the stage of a squat when you're bending your knees and coming down to the bottom of the move. This phase of the exercise should be slower and more controlled as you should being supporting and resisting the weight and not pushing it.
Fire Eye Fitness instructors combine all exercise forms and types during workouts. This helps to ensure a well-rounded workout so a flattering figure is the result of all your hard work. Brides routinely have their dresses taken in because they lose so much weight, but keep a flattering backside. Instructors implement compound, isolation and complete muscle squeeze for these superior results. Workouts are constantly changing to prevent clients from hitting the plateau and, more importantly, getting bored.
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