Fitness4Her

Women's Fitness

Sexy Shoulders, Amazing Arms

By

Balance, symmetry and proportion are the words that describe a fit women’s body. Every muscle group is firm and toned to reflect ample exercise and activity that builds muscle and strength. If you want strong, sexy shoulders you have to be willing to work on every part of your body, equally. I suggest alternating days of strength training and cardio, dedicating two days a week for your upper body.

If you haven’t lifted weights in a while, or never lifted weights before, go easy in the beginning to be safe. Start off with 1 to 3 pound dumbbells and then as you progress you can increase your weight.

A good rule is that during the exercise program, your muscles should feel challenged but not struggling. Usually the day after your workout, is when you can tell whether you lifted too much weight or just the right amount. The muscles that you worked may feel sore, this is a condition known as delayed onset muscle soreness. It’s a natural response to exercise.

The following three exercises will help work your pectorals, deltoids and triceps for strong, sexy shoulders and shapely arms that will look amazing in all the latest fashions.

Seated Dumbbell Press
Start: After selecting your weight, begin in a seated position on a flat bench, feet flat on the floor, sit up tall, back straight.

Finish: Holding the dumbbells lengthwise, at ear level, palms forward; Press the weight up until the arms are nearly straight, be careful not to fully lock the elbow joint. Slowly return the dumbbells to ear level and repeat.

Most deltoid isolation movements are some form of a raise. They involve lifting the weight from a hang to shoulder height while keeping the wrists and elbows stationary. Reverse the movement and repeat. Keep in mind, you will not be able to lift a heavy amount of weight without compromising your form.

Front Dumbbell Raise
Start: Standing, knees soft (not locked out), holding Dumbbells in the frontal plane of the body, knuckles forward.

Finish: Raise the Dumbbells to shoulder height only, keeping arms straight, lower back to front of thighs, and repeat. Lift the weight, do not swing it up.

One Arm Row
Start: Standing with your feet hips width apart, a dumbbell in one hand with the other hand resting on your thigh, keep your abdominals engaged.

Finish: Inhale and extend your arm to lower the weight towards the ground, exhale flexing your elbow and pull your arm back with the weight to your hip. Repeat on the other side.

Get Trendy With Body Weight Training

By

Body weight training or strength training remains high on the list of the most popular exercise routines. As a matter of fact, several sources reportedly rank it in second place, preceded only by wearable technology, as the latest and greatest exercise trend for this year. Of course for those of us who have been working on strength training as part of a regular exercise routine, this doesn’t come as much surprise.

The popularity of body weight training can be partly attributed to the variety of exercises that it includes. Lunges, squats, dips, push-ups and pull-ups are all easy to do right in the comfort and convenience of your own home. You can go to the gym, but if you are pressed for time, 30 minutes of body weight training will keep you on track.

Body weight training refers to using the weight of your own body as resistance to build strength and muscle. One of the great things about body weight training is that you can adjust the exercises to fit your routine. It’s easy to increase the number of reps and sets for a tougher and longer workout. So whether you are a beginner or a novice, you can incorporate body weight training to help you shape your body and make it stronger.

Once the exercises start to become easy, you may want to take it to the next level with the additional weight of a dumbbell. This will help you continue to build strength while chiseling your waistline and flattening your tummy. To ensure you always work those muscles around your waist and strive toward a flat tummy, be sure to engage your core throughout every exercise.

Engaging your core is not the same thing as holding in your stomach. When you engage your core, you should be breathing normally, not holding your breath. To engage your core, imagine your belly button is being magnetically drawn to your spine. Practice engaging your core throughout the day, not limiting it just for exercise. This will help to strengthen those muscles and give you a great looking six-pack.

Be sure to add cardio to your workout to strengthen your heart and burn fat. I like to alternate days, concentrating on certain areas of my body for strength training and mixing up my activities on the days I dedicate to cardio. This gives me a balanced workout that never gets boring.

Get Stronger, Sexier and Leaner Legs

By

Want leaner, stronger, sexier legs? It’s a work in progress that requires perspiration and persistence. To develop and tone any specific area of your body, you must commit to a balanced diet and regular exercise. Cardiovascular exercise helps you burn calories to expedite fat loss. Weight training and resistance training help to build and tone muscles.

Aim for at least 30 minutes per day of moderate-paced exercise. Activities such as jogging, cycling and hiking won’t directly burn leg fat, but they will contribute to greater leg strength and muscle tone. These activities also burn lots of calories – you’ll burn about 350 calories for a half -hour jog. One of the great benefits of exercise (and there are many) is that the more muscle you build the faster you will lose weight. Pound for pound, muscle tissue burns more calories at rest than fat does, so the more muscle you build, the more calories you will burn off.

To tone and strengthen your legs, design your workout with extra leg-strengthening exercises like squats, lunges, step-ups and side shuffles. Aim for a minimum of one set of eight to 12 repetitions of each exercise using a weight that feels heavy by the last reps. If you’re new to strength training, you may notice improved strength and tone in the first few weeks; fat loss may take longer, however, depending on how much you want to lose.

If cellulite is a problem, don’t be discouraged. It is estimated that nearly 90% of women have some cellulite on their bodies. Contrary to what you might think, cellulite isn’t because you are fat. It’s more of a problem of looks but not one of health. However, there is a lot you can do to treat, reduce and even prevent cellulite.

Stay hydrated, by eating foods that contain a significant amount of water like watermelon, cucumber and tomatoes. These foods improve skin hydration, keeping cells functioning at their peak level. Blueberries are an excellent super food to keep in your diet. Blueberries help keep collagen strong and healthy, providing the skin with structural support to promote thick, strong and cellulite-free skin.

Never give up! Stay focused and finish what you started. Remember that you are further along than you were yesterday. Every second you devote to your health and fitness is an investment that will pay off in your future. To get your legs looking their best, keep exercising and keep eating foods that nourish and build the body you desire.

5 Ways to Get Fit Outside the Gym

By

Ready for some fresh air and warm sunshine? When you can’t get to the gym or if you are looking for an alternative to working out indoors, there are many activities you can participate in that will give you a full workout–body, mind and soul.

From stretching to cardio, these are 5 activities that will help you put the “fun” in a functional workout.

Walking is one of the best ways to stretch your legs, arms and mind. It is a low impact cardio activity that strengthens the body, improves flexibility, and destresses the mind. You will run faster and longer with a short walk before you start.

Jogging burns calories and is an excellent cardio activity. 30 minutes of jogging can burn up to 350 calories. Remember to start out with a short walk before launching into a full jog to prepare both your muscles and your heart for the activity. Jogging outdoors lets you get lots of fresh air and sunshine.

Sprinting is a complete body workout. It promotes muscular growth, burns fat and improves heart function. You will want to warm up with some lunges, side steps, high knee lifts and running in place. If just starting to sprint, try walking for 2 minutes, sprinting for 30 seconds to 1 minute and repeat for 20 minutes of fun.

Bicycling outdoors takes you on an adventure that works the body, mind and soul. Choose a route with some inclines, curves and long straight paths. Map out a distance that will take about 30 minutes to an hour to complete. You will burn approximately 200 to 400 calories and have lots of fun.

Set up your own bootcamp and mix revved up cardio moves with strength training exercises. Design your own time-based interval circuits with just a few pieces of equipment. A set of hand weights, a jump rope and a stability ball will provide you with enough gear for a killer workout.

Look and Feel Younger With Exercise

By

Looking for the Fountain of Youth? Don’t be too disappointed to learn that it doesn’t exist. But there is good news, and a way to restore the beauty and vitality of youth. Exercise is one of the best things you can do to make you look and feel younger.

Staying active is essential to your health, offering benefits for your body and your brain. A combination of cardio and resistance training is the ultimate prescription to energize you and restore your youthful appearance.

Our bodies were made to be active. We are not designed to be sedentary. Even if you are limited in your abilities, keeping your body and mind as active as possible will provide healthy benefits that can last a lifetime.

Sweating may seem un-lady like, but working up a sweat can help you slim down and improve your respiratory, cardio, and circulatory functions. Cardio activities can help you work up a healthy sweat. Some examples include walking, running and playing sports to increase your strength and improve your stamina.

Maintaining an active lifestyle in your thirties will help to keep your muscles stronger and your body more flexible, way on into your fifties and sixties. That doesn’t mean you should stop exercising after 30. Making exercise a vital part of your life will ensure that your body works for you and not against you, as you grow older.

As we age, it is common to lose a small amount of muscle mass. Studies indicate that after the age of 30, people who are inactive can lose 3% to 5% of muscle mass per decade due to age-related sarcopinia. Although common, losing muscle mass means a decrease in strength and stamina. Staying active can offset these alarming statistics; it is the key to sustaining the vitality of youth.

Regular exercise is paramount to keeping your body healthy and strong. Start now and never give up or give in. Your health should be a top priority, so be sure to stick with your exercise routine and not give it up on a whim. There will be challenges and changes in schedules, but if you stay as true to yourself as you do to others, you will be able to meet those challenges and adjust to any changes that get in your way.

If you are already active, then you are on the right track. Not only will you help to maintain your strength and stamina but regular exercise will change the way you feel and look. Exercise is such a benefit to the body that it accentuates your natural beauty and restores the vitality of youth.