Workouts/Exercise tips for women?

[~quiet storm~]

I've seen a lot of tips out here that cater specifically for the male fitness junkie but there hasn't been enough info for females. I think it would be good if people started posting more from that angle, to level the playing field. Not trying to turn this into a male/female issue but I'm pretty sure there are a lot of female lurkers who may not wanna register but are interested in any tips they can find to give them that jumpstart to getting a fitness routine right.

Just a thought. :yes:

[khalid a.k.a Genocide]

What is your goal in fitness and exercising??

I ask that because its much easier for us to give you tips regarding workouts, routines and dieting when we know what you're trying to achieve with your physique workout wise. Do you see my point? There are some knowledgable folks in here that would not mind giving you some tips on starting a workout routine, structuring your diet and etc. Also It doesn't really matter if its a male or a female giving you tips. Im no female.Tthe human body loses or gains mass in very limited ways, regardless of gender.

[~quiet storm~]

I get where you're coming from. And like I said, not trying to make this a gender issue. I don't mind getting tips from men or women on how to get started on a fitness plan (in fact, based on a lot of what I've read here, I especially admire Shaolin for the kind of contribution he makes to this forum). Gender is very irrelevant here to me.

My goal in exercising is pretty much to boost my fitness level and metabolism, while losing a few pounds as well. I want to do it naturally so that I don't find myself trapped in that whole yo-yo dieting frenzy. And I'd like to establish some proper eating habits and workout plans for me to get the best results.

[7:30femmefatale]

one quick thing i've been doing lately for my stomach that seems to be getting me better results.. but you need another person to help.. crunches while laying flat on my back and lifting both my legs up to like a 90 degree angle, and the other person uses considerable strength to push my legs back down, and i repeat this without letting my feet/ankles/legs touch the floor when he pushes them back down.. it's a b*tch but it's working well.

i'd give you some more tips, but i'm confident that this forum's core of fitness men can give you THE BEST information.. so i'll defer to them here. :D

[khalid a.k.a Genocide]

The key for any fitness activity ought to be a solid diet(eating habits). The other factors that work in sync with your diet are: Cardiovascular activity, weight training, calisthenics, oriental/exotic fitness arts(Yoga, Pillates, Tai Chi and etc) and etc.

By solid diet I mean controlling the # of calories a person eats a day. And that depends on your specific goal, if you're trying to shed body fat(BF) you ought to eat less calories and if you want to "bulk up" increase your calorie intake. However, its important to be in a low fat, low sugar, and low(or 0) cholasterol diet regardless of the goal. Even if you are bulking up you want to watch your fat intake so that you're not adding unwanted fats in your body.

Alot of women tend to say that they want muscle definition but don't want to lose weight, which is a misunderstanding alot of people have. In order for muscles to show through your skin a person needs to drop some BF %. And that doesn't automatically mean that you're going to get very skinny, no. Your goal here is just to lose BF and not muscle mass. So you have to maintain a certain amount of calories per day to accomplish this. And of course, you need to have a solid weight training routine as well as cardio(3-5 times a week).

As far as weight training routines, you can do 2, 3, 4 or 5 times a week type routines depending on how much time you have. Furthermore, there are multiple options as far what to work out and when. For example you can have a workout split where some days you work on your upper body and others lower body. You can even workout 2 or 3 muscle groups a day for a (3)4 or 5 days a week type routine.

Here are some good links for weight training routine tips, cardio, other types of fitness activity tips, nutrition and dieting tips: www.exrx.net, www.thetrainingstationinc.com,

for just nutrition, dieting and overall healthy foods and eating habits:
www.calorieking.com

check those links up, it will benefit you greatly in your fitness journey.

[Xplicit Lyric™]

one quick thing i've been doing lately for my stomach that seems to be getting me better results.. but you need another person to help.. crunches while laying flat on my back and lifting both my legs up to like a 90 degree angle, and the other person uses considerable strength to push my legs back down, and i repeat this without letting my feet/ankles/legs touch the floor when he pushes them back down.. it's a b*tch but it's working well.
If you can't find someone to help you with this, you could also try laying flat on your back, lifting your legs just a couple of inches from the floor and holding it for about ten seconds. Bring your legs back up to that 90 degree angle to relax your abs and then slowly drop them back down just above the floor and hold again for another ten seconds. I repeat this five times.

That's great info, khalid. I'm saving this.


~1

[CelestialSiren]

one quick thing i've been doing lately for my stomach that seems to be getting me better results.. but you need another person to help.. crunches while laying flat on my back and lifting both my legs up to like a 90 degree angle, and the other person uses considerable strength to push my legs back down, and i repeat this without letting my feet/ankles/legs touch the floor when he pushes them back down.. it's a b*tch but it's working well.
i'd give you some more tips, but i'm confident that this forum's core of fitness men can give you THE BEST information.. so i'll defer to them here. :D
that exercise is on my taebo tape lol.......but since i don't have a partner i hold tight to my weight bench and do the same thing without the pushing. still hurts like a bytch:guilty:


thanks khalid for the new websites:yes:

[~quiet storm~]

The key for any fitness activity ought to be a solid diet(eating habits). The other factors that work in sync with your diet are: Cardiovascular activity, weight training, calisthenics, oriental/exotic fitness arts(Yoga, Pillates, Tai Chi and etc) and etc.

By solid diet I mean controlling the # of calories a person eats a day. And that depends on your specific goal, if you're trying to shed body fat(BF) you ought to eat less calories and if you want to "bulk up" increase your calorie intake. However, its important to be in a low fat, low sugar, and low(or 0) cholasterol diet regardless of the goal. Even if you are bulking up you want to watch your fat intake so that you're not adding unwanted fats in your body.

Alot of women tend to say that they want muscle definition but don't want to lose weight, which is a misunderstanding alot of people have. In order for muscles to show through your skin a person needs to drop some BF %. And that doesn't automatically mean that you're going to get very skinny, no. Your goal here is just to lose BF and not muscle mass. So you have to maintain a certain amount of calories per day to accomplish this. And of course, you need to have a solid weight training routine as well as cardio(3-5 times a week).

As far as weight training routines, you can do 2, 3, 4 or 5 times a week type routines depending on how much time you have. Furthermore, there are multiple options as far what to work out and when. For example you can have a workout split where some days you work on your upper body and others lower body. You can even workout 2 or 3 muscle groups a day for a (3)4 or 5 days a week type routine.

Here are some good links for weight training routine tips, cardio, other types of fitness activity tips, nutrition and dieting tips: www.exrx.net, www.thetrainingstationinc.com,

for just nutrition, dieting and overall healthy foods and eating habits:
www.calorieking.com

check those links up, it will benefit you greatly in your fitness journey.
*blows kiss*

Thanks so much khalid. :inlove: