Lose Weight Women Fast With Strength Training

Strength training is a very effective way for women to lose weight fast. It works even better than cardio. After 3 to 4 weeks you will see the first effects. Figure improvement is the fastest you achieve with strength training. Between 4 and 8 weeks others will see it and between 8 and 12 weeks there will be quite a few centimeters have disappeared.

The goal of strength training in women is to build up more muscle mass and burn fat. But there are several reasons why strength training can help lose weight women quickly.

With strength training, it is important not to be afraid of a lot of resistance. If you want to lose weight, the weights used must be a challenge. You will also have to train progressively. That means that you will train more and more heavily. You will notice that your body quickly gets used to the effort and you can use more weight after a few weeks.

Lose weight fast with strength training

For women, the way of training is no different than for men. Strength training is not intended as an endurance sport, but to build muscle mass with a limited number of rehearsals. Do not worry, therefore, that it is 'only' a few rehearsals, 8 repetitions can be very efficient.

The number of rehearsals influences the result.

• 1 -5 repetitions: increases the total power
• 6 - 12 repetitions: increases the muscle mass. 8 repetitions is the most efficient
• 12 - 20 repetitions: increases muscle endurance.

Researchers looked at the number of calories that a woman burned in total by training. The conclusion was as follows. Although more rehearsals were burned during the training, more was burned in total with fewer rehearsals. This was due to the increased burning after the training. The magic number for women is set on 8 repetitions, 3 sets. Here it is necessary to challenge the muscles; acidification in the last repetitions is not something to be afraid of.

Fear of muscle building

Many women are still afraid that they will get a body like Arnold Schwarzenegger through strength training. This is not physically possible. Strength training is used by many women to create tight female contours and to lose weight.

Train all muscle groups

Some exercises are more fun than others, but to keep your body in balance it is wise to train all muscle groups. Especially large muscle groups such as the abdomen, legs and back give quick results.

Strength training exercises at home

The gym has all fitness machines for strength training, but you can also do this at home. There are now many low-cost subscriptions for the gym available. If you don't have the opportunity, you can do the following exercises at home. You only need dumbells and a mat.

• Squats: keeps a loose weight in front of the chest
• Lunges: weight in one hand
• Bicep curl: weight in one hand
• Tricep extension: weight in 1 arm
• Shelves (standard and side): body weight
• Deadlift: weights in both hands
• Dead-row: weights in both hands
• Shoulder extension above the head: weights in both hands
• Push up: body weight.

There are countless exercises possible. Vary to stay out of the muscles. Alternate with tempos: fast repetitions (1 second up, 1 down), slow repetitions (2 seconds up, 2 down) or very slow (up 4 seconds, 4 down). These are just examples, you can also think of your own rhythms. Important is variation in exercises and tempo because otherwise the body gets too used to the exercise and offers an insufficient challenge.

Flat belly

Is your belly a problem area? On this website, we pay extra attention to exercises for a flat stomach and what you can do for a tummy. The combination of nutrition and fitness creates a flat and tight stomach.