The women's fitness blog

Most people know that they need to lift weights to build muscles. But many women want to have muscle tone and an attractive body, without big muscles, so they just lift light weights with high repetitions.

Unfortunately, this is not going to work. Getting a toned body is a two-step process. First, build up your muscles with intense training. Second, cut fat from your body to shrink-wrap your muscles, giving that sexy ripped look. That's really all muscle tone is - you are able to see the shape of the muscles throught the skin.

Don't worry about getting large muscles - women can't do this, they don't have enough testosterone naturally occuring in their body. So unless you take performance enhancing chemicals (please don't) you have nothing to worry about.

To get nice muscle tone and build an attractive muscular body, you need to commit to a regular training routine, with good nutrition before and after the fat-burning phases. Here are some muscle building tips that you can incorporate into your workouts. (Before you commence weight training, remember to warm up and as well as doing some stretching exercises.)

Train Muscle With Free Weights

Machines have their uses, but for a start, concentrate on free weights. That means working almost exclusively with barbells and dumb bells. Free weights force your body to use many stabilizing muscles for balance and coordination. That means you will work a larger overall area than the "big" muscle groups. This is essential to giving you a balanced, symettrical, sexy look. In other words, it will give rise to little bumps, striations and definitions all over your body instead of one big lump of muscle on your intended muscle. Because of the extra nutrients created, your muscles will grow faster too. (Why else do you think all professional body builders almost exclusively use free weights?)

Train With Compound Exercises

Incorporate as many compound exercises as possible to your exercise schedule. Compound exercises are exercises that involve 2 or more joint movements. They utilize more joints, which means greater muscle mass is involved. Using more muscles means you can lift heavier weights. This in turn encourages greater muscle growth - enhancing your muscle tone even further.

Some excellent compound exercises are Squats, Lunges, Deadlifts, Dips, Pull ups, Bench press, Barbell Press, Bent-Over Barbell Row. I'm thinking of writing about each one of these exercises in future posts - let me know if that's what you'd like to see.

High Intensity Training

Intense, hard training is key to muscle growth. Try to do more reps than your previous session, or lift more weight.

Every time you train hard, you give your body time to recover and rebuild itself bigger and stronger. Your muscles grow when you rest, particularly during sleep (not in the gym). So get enough sleep. Do not train every day or work the same muscle group more than once or twice a week. For vigorous, intense exercise, do no more than one hour per session.

Try not to do cardio work on the same day as your weight lifting work, as aerobic exercises are not conducive to muscle growth. You can increase your cardio work at the fat-burning phase, cutting this fat is key to getting the sexy, toned look.

Technique And Form

Poor technique not only compromises your muscle growth; it will also make you prone to injury.

This usually happens when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to work on for that exercise. Feel it contract and relax. Lift the weights smoothly and slowly without jerking. Never swing your weights up especially when doing bicep curls or the military press.

To Build Muscles Fast You Must Perform Lower Body Exercises

Your lower body makes up 60% of your muscle mass. Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But this will make your body look more balanced and therefore more attractive.

Hopefully, in no time you will be a proud owner of a well tone attractive muscular body.

Labels: fitness, toning

There is a lot of coverage in fitness magazines today about working out with an exercise ball (a.k.a. "Swiss Ball", "Gym Ball"). Given this, you may have wondered what all the fuss is about and what benefits you can experience by incorporating a swiss ball into your exercise routine. In this article, I'll aim to explain the swiss ball, along with some exercises you can use it for.

The Swiss Ball was invented for use in physiotherapy and sports medicine; particularly during the rehabilitation of patients with lower back pain and abdominal muscle injuries. You can't miss it - it's a large, inflated, rubber ball around 25-35 inches across.

Today, personal trainers and fitness enthusiants have realised the fitness benefits of an exercise ball, causing it to become a common part of many physical fitness programs.

Why has it become so popular?

In the main, this is because the exercise ball helps to strengthen the trunk muscles in the core of the body. Training the core muscles adds strength to the limbs and trunk, which helps balance, posture and endurance. It also keeps the body flexible, and provides support for the spine and lower back, helping to alleviate presure in this area - an area prone to injury.

"Why a ball?" you may ask. Well, the overall effectiveness of using a swiss ball for strengthening and conditioning your core lies in it's round shape. This shape creates instability during your workout, which your body (mainly your core muscles) must work hard to compensate for. In other words, your body's core muscles react to the instability caused by the ball to keep you balanced. Over time, your body will improve the strength of your trunk muscles as it learns to rely on your them for balance and flexibility.

Using a ball as part of your fitness routine can include a wide range of difficulty levels from easy to moderate to difficult - each level requiries progressively more support from the core muscles.

If you'd like to give the exercise ball a try, here are a few tried-and-tested techniques to get you started:

1) Squat and Lift

Begin this exercise standing with good posture, with your feet shoulder-width apart. Hold the exercise ball in both hands, with a hand on either side of the ball.

With your weight on the balls (front) of your feet, bend both knees (as if you are going to sit) so that you are squatting slightly. Stick your bottom out slightly as you do this, to maintain your balance as you slowly lower the ball in front of you. Your back should be relatively straight throughout this.

Slowly straighten your legs to a standing position as you lift the ball up to shoulder height again.

Once you have straightened up completely, slowly raise the ball above your head and then slowly lower it to shoulder height again.

Repeat the exercise 10 to 15 times. Do three sets with 1 minute of rest in between

2) Hip Extension

Lie on your back on the floor with your feet on the exercise ball.

Slowly lift your hips up off the floor as you squeeze your butt and tighten your abdominal muscles.

Continue to lift your body off the floor until your body is in a straight line.

Hold this position for a few seconds and lower your hips smoothly.

Repeat the exercise 10 to 15 times. Do three or four sets, with a minute of rest in between.

3) Lunges

Place the exercise ball on the floor and stand with your back towards it, with your feet together and your hand on your hips.

Place one foot on the ball behind you.

Slowly bend your standing knee, ensuring that your knee doesn't go forward past your toes.

Try to maintain normal posture - don't lean forward as you bend your knee.

Repeat this exercise 10 to 15 times, for four sets, alternating your feet each set.


These exercises are just a taster of what you can do with the swiss ball. There are so many exercises you can do on the exercise ball that you'll never be bored. You can also develop your own routines if you find this helpful. Be sure to warm up for 5-10 minutes before getting started - this should include stretching your legs (hamstrings, quadriceps, calves).

Used properly, the exercise ball will increase your overall strength, fitness and flexibility if you make it a regular part of your exercise routine. You can even use it at home. No matter what your fitness level is, give the fitness ball a try. You'll be surprised to see how rewarding it can be.

Labels: Exercise, exercise ball, fitness, muscle ache, muscle pain, toning

What lady doesn't want flat, firm abs and a sexy stomach?

What busy woman and mom doesn't want to lose stomach fat and finally feel good wearing her swimsuit or tight tank top and skinny jeans?

I can count on one hand the number of women I've trained who were totally satisfied with their stomachs, and I've been training women for years and have logged thousands of personal training sessions.

But what does it take to get that flat, firm stomach? How does a woman lose stomach fat? Does she really need to do lots of crunches, buy the latest gizmo, follow some weird diet or go on mind-numbingly boring walks or jogs with her friends?

In short, no. I'm going to reveal to you the top 3 secrets to flat, firm abs for ladies. Follow them and you will lose stomach fat and you will have that flat sexy tummy you want.

#1. Nutrition is Key.

You really can't overlook nutrition. You're probably saying to yourself "No kidding, smart guy.", but I'm serious. No workout will ever outperform a bad eating plan, no matter how tough the workout plan may be. You just can't look past your nutrition.

That doesn't mean that you need to eat like a bird, nor does it mean you need to stick with some crazy fad diet that your co-worker, sister, mom, or the other moms at the park told you about.

You need to eat sensibly and you need to eat more than you think. First you need to cut out all the processed carbohydrates found in boxes and bags, yes that includes all those so-called "healthy" crackers and snacks. Most are wolves in sheep's clothing that will do nothing but make you gain fat, especially stomach fat.

You need to consume lots and lots of fruits and vegetables. You may have heard that fruits make you fat because they've got too much sugar, but that's a total lie. I've never known anyone who eats lots of fruit and gets fat. Quite the contrary, everyone I know who eats lots of fresh fruit is very lean with very little body fat and the majority of them have flat, firm stomachs that look awesome in tank-tops and swimsuits. So stick with fresh fruits and veggies if you want to lose stomach fat and get that flat, firm stomach.

You also need to make sure you're getting enough protein. That doesn't mean you need to eat tons of meat, though. You can get plenty of protein by consuming lots of healthy nuts and legumes like almonds, peanuts, black and white beans, etc.

Whole-grains are also a good source of protein as is soy.

However if you're going to get your protein from meat sources or dairy, just make sure it's low in fat and if at all possible organic.

#2. Switch from long steady-state boring cardio to interval training.

Long, steady state cardio is a favorite for ladies wanting to lose stomach fat and get that firm, flat stomach. I always see women out on the sidewalks, streets and bike trails with their friends walking for hours upon hours everyday hoping to get rid of their stomach fat, yet most of them look the same today as they did a couple months ago.

That's because long, steady state cardio as a means to lose stomach fat is a thing of the past, especially for a busy woman like you.

There's a better way and that better way is through interval training.

Doing interval training doesn't mean you have to turn yourself into some kind of world-class sprinter or "hardcore" athlete. It just means you have to step up your intensity every 60-90 seconds and work harder.

Say you like to jog for your cardio. That's fine, just intermix bouts of running harder for a period of 30 seconds every 90 seconds and repeat that cycle about 6 times and you're done...after your warm-up of course. If you do it correctly, you'll have worked your tail off and jacked your metabolism up for the rest of the day helping you to lose stomach fat even while you're not working out!

#3. Stop doing so many crunches and sit-ups!

Endless amounts of crunches, sit-ups, twists, leg lifts, etc. will do little to nothing when it comes to getting rid of your tummy fat and getting that flat, firm stomach you've always wanted.

Actually they'll do practically nothing, despite what the advertisements and so-called experts tell you.

To lose stomach fat and get that flat, firm tummy you have to burn the layer of fat off your stomach and doing so means that you have to combine the first two tips I just gave you and limit the number of crunches you do in favor of full-body workouts and full-body exercises.

You can't spot reduce. When your body burns fat, it doesn't just burn it from one spot, it burns it from everywhere. So it should make sense that to burn the most fat you need to move the most muscle and crunches move very little muscle.

You should instead stick to exercises like squats, lunges, push-ups, etc. Those exercises work lots of muscle, which means they burn lots of calories and will have that layer of fat burned off your stomach in no time giving you that firm sexy stomach you've always wanted.

So take my advice and follow those 3 tips and before you know it, you'll be able to fit into that bikini, buy those skinny jeans and wear that sexy tank top because you'll be rid of your stomach fat and finally have that firm and flat stomach.

Labels: abs, six pack, six-pack, stomach, toning

It's every woman's dream; shapely hip muscles. From a human anatomy point of view, women tend to have larger hips relative to the waist (unlike men) since women tend to store higher amounts of body fat in the hip, buttocks and thighs.

Each person is different and fat gets stored in the body in a certain order. That order is determined by gender and genetics. It's a myth that women can selectively lose fat in the hip region. In fact, 'spot reduction' is something that advertisers use to prey on unsuspecting customers desperate to try anything to shape up certain areas of the body. You have probably wasted time and money on gadgets, weight loss creams and other gimmicks. When one loses weight, the 'reduction' is general i.e all over the body, but never in one 'spot'. Think of the body as if it was a balloon, which inflates and deflates every time, you gain / lose weight.

Here's the good news: specific exercises for the hip, as outlined below will help tone the hip muscles (but not spot reduce them). The following exercise routine has been designed to tone the hip muscles. It works best when combined with an aerobic exercise program and a healthy diet.

Combining hip toning exercises with a well rounded aerobic exercise and weight training program requires more energy and more strength. Your body responds to high intensity exercises by adding lean muscle. This increases the rate at which the body burns calories and helps use up excess stored fat. You can burn more calories by doing a variety of activities, and mixing up the exercises, intensity and duration every 2-3 weeks. All weight training exercises are not created equal. Exercises that involve large muscle groups such as squats and lunges for your legs, bench presses for your chest, overhead presses for your shoulders and lat pull-downs for your back build more muscle mass. A combination of cardiovascular exercise and weight lifting will make you stronger and leaner. This kind of effort takes time, but the results are permanent.

The following routine has been specially designed for toning hip muscles. For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week and you will see results within the first few weeks. These numbers are general guidelines. For best results, consult a personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Side Lying Hip Raises: Hip toning.
Starting Position: Lie on your left side on a mat with the legs straight. Support your heard in your hands and keep the left leg bent. Movement: Slowly raise the right leg 8-12 inches up in the air, keeping the knee straight. Lower it gradually. Complete 15-20 repetitions and repeat on the opposite side. To make this exercise harder, you can try using weight cuffs around the ankles. Start with 1 lb and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise harder is to raise the leg and then trace large circles clockwise 10 times, followed by another 10 repetitions anticlockwise.

Seated Hip Toning: Hip toning.
Starting Position: Sit on an exercise matt with your legs together and your palms on the matt for support. Movement: Lift your right foot 8-12 inches off of the matt. Point your toes and moving only at your ankle trace a large circle in the air. Complete fifteen circles clockwise and fifteen circles counter clockwise. Repeat as required on other side. To make this exercise harder, you can try using weight cuffs around the ankles. Start with 1 lb and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise harder is to trace smaller circles.

Standing Single Leg Wall Squat (Advanced): Hip And Thigh Toning.
This is an advanced exercise since it shapes the hips and thighs. Starting Position: - Place your upper back against a smooth wall. Stand on one foot and lean back against the wall. Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required. This is an advanced exercise. Please discontinue the exercises if you have any pain and consult a physician prior to this exercise routine if you have a history of hip or knee pain.

Standing Single Leg Dumbbell Squats (Advanced): Hip And Thigh Toning.
Starting Position:- Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required. You can start with 2 lb dumbbells and work your way up to 5 lbs within 3-4 weeks.

Lying Leg Bridge: Hip Toning.
Starting Position:- On an exercise matt, lie with your feet on a plank or a board with a 4-6 inch elevation. Keep the knees bent and both feet flat on the floor. Lay your hands on the matt palms down on either side of your body for support. Movement: - Exhale as you push your hips up into the air, keeping your spine straight. Hold this position as long as you can, continuously keeping your hips in the air. Lower slowly. Repeat for 15 to 20 repetitions.

Lying Face Down Plank: Hip, Thigh And Ab Toning.
Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Since it involves so many muscles, it is strenuous in nature. Lower the hips slowly down to the mat. Repeat for 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Labels: hips, toning

Labels: thighs, toning

I see a lot of women in the gym who seem to concentrate on cardio work, such as running. A lot of them say they don't lift weights because they don't want to build big muscles and look like men. This is a very common misconception; the fact is that women don't have enough testosterone to build significant amounts of muscle.

If you have seen any female bodybuilders who have big muscles it's because they take steroids. Lifting weights will not naturally enhance muscle size to this degree in women. It will only add a little muscle, which gives that toned look, as the muscle pushes out more. Lifting weights is one of the best toning and all-round fitness techniques women can use. Studies have shown that resistance training beats cardio in almost every area, including fat-burning.

Women should do the same exercises as male bodybuilders, including squats, deadlifts, crunches, pulldowns and curls. If you are intimidated by all the bruisers in the weight room, go with a male friend. Guys will most likely be impressed with a woman who knows what she's doing fitness-wise.

Labels: resistance, toning, weight