when i first started going to the gym i was performing some really easy exercises that made me loose weight but i did not really see the “Toned” body I’ve always wanted to have. After a couple of month and after i actually lost the weight i always wanted to loose, i had my new subscription to a totally new gym. The most important equipment that should be available in any gym is the squat smith machine and of course, weights, and barbells so you could lift weights and reach your “dream body”, since i’m sadly living in a small country, i wasn’t really able to find the Fully- organized gym that offers weights for women and this is because sometimes they have notion that women aren’t supposed to lift weights because of the bulkiness that will result. This “Concept” is actually wrong and the reason behind this is women have estrogen besides men they have testes tron and there is a big difference on how they get bigger, women will just have their toned body. Moreover, you will actually look in the mirror and notice the difference you’ve accomplished after a good period of time within taking care of your nutrition which the main part and the reason why your body will change.
In this post i would like to tell everyone the exercise and the program i was actually working on to find results even if they were not that huge at least you’re finding some results after the tremendous effort you actually put in everyday in the gym, so let’s get straight and describe them for you, most of you guys might probably know them but ASSURE you these are the kind of exercises you wake-up the day after, dying from the cramps and the pain you feel weather it was leg day or chest day, here are they!
- Dead lifts!
Ladies, if you stick you you aerobics classes you might also wanna try this exercise which mainly focuses on your hamstrings. To do the exercise, stand with feet hip width apart in front of a bar loaded with quite a bit of weight. Trust me, you can probably lift more than you think. Grip the bar and stand up straight. Keep good form to avoid injury.
2. Barbell back- squat
Squats are just the best when it comes to working your gluts and quads, but kick it up a notch by adding a barbell on your back! Make the exercise safer by starting at a squat rack, then put your feet at just wider than shoulder width and come up under the bar and stand up. Step back and squat down until your thighs are parallel to the ground for a deep burn
3. Bicep curls
Biceps curls can be done with kettlebells, dumbbells or even a weight bar. Whichever one you choose, keep your elbows close to your body to avoid injury and get the best workout. If using a bar, try changing your grip to work out your muscles in different ways.
Let’s get things straight to be honest i’m still a beginner so i don’t have enough muscles to actually lift my body up, but trust me i’m working on it. Men with huge muscles often like to do pull ups to show off at the gym, but why should they have all the fun? This exercise that works out the lats and shoulders is pretty hard so you might not be able to just jump right into doing one right away. Try building up to one by first practicing the move on a weight machine that removes some of your weight or by using a chair to help until you can finally do one on your own.
5.Squat Jump onto Box
Have you ever seen men do squat jumps onto a box and marveled at their athleticism? Well, you can do them too, ladies! And they are great for your legs! Start low to get the hang of it, but don’t let it stop you from trying a taller box (or weight bench, step, etc). You can probably jump higher than you think!
6. Bench press
Bench press is really known for men in their chest day but they are not tough to perform them. I would suggest you finding a spotter to stand beside you and show you the proper form without damaging your joints, especially if you’re going to load up with some heavy weights as it can be dangerous. Simply lift the bar up and lower it until it reaches 90 degrees or hits your chest. Then lift and repeat.
7. Kettlebell Leg Raise
Kettlebell leg raises will work out your hip flexors, quads and shins better than any machine will. Simply hook your foot through a kettlebell of appropriate weight and slowly lift your leg in front of you and then to the side.
When it comes to losing fat, it’s all about burning calories and building muscle and all of these exercises are great for both of those! Some of these workouts can even burn 1,000 calories an hour or more!
While using a stair machine is a pretty good exercise and can burn about 600 calories per hour for women, nothing even remotely compares to hauling your behind up the real thing! An average woman running up real stairs for an hour will burn about 1,050 calories and an average man will burn 1,225. And your toned butt will thank you for it, too!
Everyone knows lunges they are part of the leg day, i find them really effective. Lunges are performed with a bar or a barbell, you catch heavy dumbbells or any weight you’ll be able to walk with and start by Stepping forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Cardio is really killing after you’re done with your exercise. i personally do cardio on the treadmill or the cycling machine for half an hour to forty-five minutes with a 7-8 incline. You burn calories and this something that really makes your workouts worth it after finishing. You can definitely search about the different types of cardio and perform the most effective, un-boring one for every type of body and get the most out of it, i would love to suggest it early in the morning before breakfast or you could just have a protein shake. These are just some tips to get your day fired up and ENJOY your day and love your body whatever the stage your currently in!