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

People have many reasons for avoiding joining a gym. Perhaps in these difficult economic times, it's just too expensive. Maybe they're too busy with work or family. Or it could be the case that they would love to go, but there is no gym near them. Or perhaps it's just that the gym is too far away.

Well, there's not much I can do about these problems. (If you can't afford a gym membership, you can make the most of the various exercises you can do at home.) But there's another issue that a lot of people, particaularly women, have with gyms - they are intimidated. By the machines, by the open space, or by the other people.

While you may be reluctant to admit it, it still holds true – everyone is, to a certain degree, intimidated by the gym. The idea of walking through a wide open space with dozens if not hundreds of pieces of machinery that you’re unfamiliar with is enough to cause reluctance. However, add to this the fact that you will be working out in front of people and it becomes more daunting.

Fortunately, there are a variety of choices for you when it comes to selecting a gym to workout and each of these gyms offer a different kind of atmosphere. You need to find a gym that is appealing to both you and your experience level. You may prefer a women-only gym - Curves is an example of such a gym. Some gyms offer women-only fitness classes. It's up to you to do your research into what a potential gym offers.

So you that know how to find a gym that where you can feel comfortable, let's consider the reasons why you may find gyms intimidating. For each of the folowing reasons, think about whether this is an issue for you, and find a gym that counterbalances your fears.

Open spaces and strangers

Many people are shy when it comes to getting red-faced and sweaty in front of strangers. This is where a large gym with a wide open space of viewing may not be ideal for you. Typically, health clubs have rows of cardio machines lined up across the floor of one major room. You can see dozens of people working out, and dozens of people can see you. If this is a problem, you amy want to wear looser fitting clothes - remember, the gym is not a fashion show. Those who think it is are there for the wrong reasons, and their opinion is worth nothing. Keep a tight schedule of exercise - this willl focus your mind elsewhere; and once you have been a few times, you will not be embarrassesd at all.

Getting to know the ropes

The problem - You are usually given a quick tour by the salesperson, but you may not know what any of the machinery is. You may not know the rules for each piece of equipment. Do you have to wipe each piece of equipment down after use? Are time limits, etc? If you have a friend who goes to the gym, tag along with them for the first couple of times. If not, make sure you ask for an induction. Some gyms offer dedicated personal trainers - having their advice and support during training sessions will get your confidence up very quickly.

Pushy salespeople

If you want to keep a low profile going to the gym, a chatty salesperson who tries to charm you into joining won't help. While there are some health clubs that aren’t pushy, some encourage their salespeople to get you to sign on a dotted line for a contract. This means that some gym salespeople will say anything to get you to sign. Don't be forced to sign anything out of politeness and always read the small print. If you didn't like what you saw or heard, make your excuses and leave. Shop around in the same way you would if you were buying a used car - try to get the best value for your money.

The hot bodies

If you go to a gym there is some part of your body that you want to improve. You may be a little bit overweight, or you may be a lot overweight. Regardless, it’s hard to workout and get a rhythm when there are hotties with perfect abs working out beside you. It’s important though, to remember that everyone was a beginner at one point of their gym-going lives. You're all in the same boat. I have never experienced any negative perception of someone at a gym just because of their weight, age or appearance. People at the gym are just ordinary people off the street. By going to the gym you demonstrate that you are also interested in your fitness and appearance. And isn't sharing a common interest the best way to make new friends.

If you’ve looked and can’t find a gym that works for you, you can always consider private health clubs, wellness centers, and as always, you can just workout at home.

Labels: fitness, gym

The reality of our busy lives is that many people aren't able to get to the gym! With little time to regularly visit their local gym, where else can you train? If this is true for you, then you need to start thinking of ways to achieve your workout without a gym.

Gym-free fitness is easy once you stop thinking along traditional lines. Sure, you won't be able to join a class, or have a huge range of resistance machines available to you, but there are still plenty of options.

Probably the easiest way to start thinking about gym-free fitness is to consider walking or running. Taking a walk or a run three times a week for at least twenty minutes is a great base for overall conditioning - and research has shown that it doesn't even have to be all in one go - two half-hour walks are just as beneficial as a one hour walk. Try to incorporate it into your schedule - walking to and from work, or down to the local shops, etc. The key is the intensity - to work, it has to be a brisk walk, not a stroll.

In the home there are many options available - you could do some stair climbing, put on your favourite music and dance, use a keep fit video of some kind (aerobics, yoga, pilates etc), or even get some equipment and have your own mini health club.

A few dumbbells of the right weight will allow you to do a whole range of exercise for the whole body. Furthermore, there are several key exercise that require no more than your own weight - push-ups, dips on a chair, squats (one-legged squats are awesome), and of course, abdominal exercises.

The beauty of doing these at home is that you can do them whenever you want throughout the day, even in the evening in front of the TV. It's amazing how much quicker a set of abs crunches goes when you're engrossed in Desperate Housewives.

The key to working out at home is to be imaginative, and to be consistent. Once you start to look for ways to workout at home, it becomes easy.

Labels: fitness, walking, working out at home

Studio cycling or ‘spinning’ is a high-energy, studio-based fitness session. It involves loud music and hard work, and improves fitness whilst burning hundreds of calories from your body. Here's a guide to what spinning exercise involves and how it could benefit your own training.


Spinning is essentially a room full of specialised bikes encircling one leader bike. This is reserved for the instructor who will bark commands at you while you all listen to very upbeat music to help maintain a good pace throughout. The idea has been around since the 80’s and is an excellent way to get the old heart beating and significantly improve your fitness.

What spinning exercise involves:
In a group, people work out together for around 45 minutes. The instructor and the people surrounding you motivate you to such extremes that you find yourselves taking your fellow ‘spinners’ on in a sprint or hill climb. You have a resistance dial that you increase and decrease, making the class as hard, or as easy, as you wish. During the class you vary your pace - sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

A general good level of fitness is required for these classes. There are often beginners, intermediate and advanced classes in each programme so check when booking that you have the right class for you. It is suggested that you attend a few beginners’ classes first as spinning bikes do take some getting used to.

Why is it so popular?
Spinning burns serious calories (about 450 in 45 minutes) and offers an awesome aerobic workout that makes your heart pump fast. It also tones your quadriceps (front thigh muscles) and outer thigh muscles like nobody's business! Because you stay in one place with the same basic movement throughout, Spinning doesn't involve a lot of coordination; it's easier to concentrate on your form than in other types of aerobic classes. And although you follow the general instructions of the spinning teacher, you are in control when it comes to your pace. You can finish a spin class, regardless of your fitness level, simply by adjusting your pace or the tension knob on the bike.

What should you expect from the Instructor?
The instructor’s role should primarily be motivational and make what is quite a gruelling workout fun! They should also be aware of all the members of the class and be able to spot anyone struggling. Anyone struggling should be instructed to slow down and peddle at a lower level to recover and then join back in again. Whilst it is difficult for the instructor to give each student individual attention they should be aware of everyone and not just go through the motions of the class on autopilot. If you feel that the instructor is not giving the best class find out if there are other classes run by a different instructor.

Hot Tip
Arrive five minutes early for your first class so your instructor can answer any questions and help you with bike adjustments. Make sure you let her know about any injuries that you have so she can help you modify some of the moves. During class, be sure to let your instructor know if you are having trouble with the resistance knob or the general technique. If the class is too intense, just pedal more slowly or take the tension down.

Check your heart rate
Strictly speaking everyone in the class should have a heart rate monitor as the whole idea of spinning is a workout that is based around your very own heart rate which makes it much more personalised.

Adjust your saddle height
Once the class is all there and have been allotted their bikes (don’t hide at the back thinking you won’t be seen as the instructor is trained to watch everyone) you should begin with setting your bike’s saddle up at the correct height for you. This is measured so that when you are sitting on it your leg should be outstretched for the lowest peddle with a slight bend in the knee. If the bend is too much raise the saddle, if your knee is locked straight then lower the saddle. A warm up should follow this which should involve some stretching and limbering up. Next should follow the start of the program which should always commence with a not too intense cycle in a seated position. After about 5 minutes, the class should really kick off.

Increase the resistance
During the class the instructor will inform you of what intensity you should be feeling. They will ask you to increase the resistance on your bike, which you do by turning a dial or knob on the front of the bike, they will also ask you to stand up on the peddles to cycle and change your hand positions. All of these commands help replicate real outdoor cycling where the ground is not always flat and increase the intensity of the workout.

…and finally: cool down and stretch
The classes can last anywhere between 30 minutes to 1 hour and should always include a cool down and a stretch at the end. However if this does not happen it is your responsibility to do so. It is very intense so don’t expect too much from yourself in the first few attempts. Keep persevering though because it can be worth it.

The Benefits
This class is specifically designed for your heart and lungs. It is a cardiovascular workout that is focused on the biggest muscle group in the body and therefore can have some of the biggest gains for weight loss and fitness. It is an intense workout where you have someone in control of what you are doing and it is for this reason that you will get more benefits from this than using one of the regular gym bikes by yourself. Motivation is one of the biggest problems in training but you will have no problems with that in this class.

Drawbacks
Spinning does not work all leg muscles equally, so if you spin without doing some cross training activities, you may develop muscle imbalances. Spinning every day can also be too much of a good thing -- real spin enthusiasts have to watch out for overuse injuries in their knees, hips and lower backs. If Spinning is your main source of exercise, we recommend doing some resistance training workouts that include hamstring (back of thigh), buttock and inner thigh exercises.

Equipment Needed:Other than the bike, here's what you need for a safe, comfortable ride:

• A stiff-soled shoe with good ventilation. (Running and aerobic, which are soft-soled, may leave your feet numb by the end of the class.)
  
  
• Two towels, one for wiping away sweat and one for draping over the handlebars so your hands won't slide out of position.
  
  
• A full water bottle, because you're definitely going to sweat. Most spinning bikes are equipped with a water bottle cage so you can place your H2O within easy reach.

And a Warning… Spinning is a very intense workout and whilst it can be adapted for a range of people if you are new to exercise or have a high heart rate then do not start with this. Get your level of fitness up in the gym first and then build up to a Spinning class. You should definitely have a blood pressure reading of less than 140/90 before you even consider this. I would also avoid this class if you have a heart condition, or any knee or hip injuries. Also give it a miss if you suffer from a bad back. If you are still determined to take it up then please check with your doctor before commencing any new exercise routine, especially one as intense as this and remember to buy and use a heart rate monitor.

Labels: fat loss, fitness, spinning