WEEK EIGHTEEN :: What Is The Best Workout For Females?

**webmaster** · 01-30-2006, 05:42 PM

* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For Females?

For the week of: 01/30 - 02/05
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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What is the best workout for females who want to sculpt their bodies (i.e. fitness athletes, stay at home moms, beginners)? Be descriptive. What exercises? Reps? Sets?

Is it better for females to focus on machines or free weights? Why?

Bonus: Who is your favorite female fitness athlete? Why?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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Thanks,
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bigcalves · 02-05-2006, 05:59 PM

What Is The Best Workout For Females?

Most females have different goals than guys. You might expect a goal of 300lb bench press or 250lbs of muscle for a guy. Most women want to get fit and sculpt their body. They basically want lower bodyfat percentage and a slight increase in lean mass. In return that will result in more energy and a 'toner' look. Unlike guys most females will have to do cardio year-round to keep fat at a minumim. Some guys can have the luxury of bulking up without cardio. Since women tend to retain more body fat that is not smart. Cardio loads will go up and down, but they will stay active all year round. In this article I will discuss the best workout for a female that's looking to get into shape, lower her body fat and increase her lean body mass. You will not only look good, but your energy levels and power overall will increase so you can tackle your daily tasks with an easier approach.

Cardio or Weights???

Most women are confused if they should do cardio or weight training. Well, the answer is both. Cardio will not build any muscle. Sure your legs will look nicer and 'buffer' but that's only because you have less bodyfat and definition has increased. Weights will not burn much fat, but they will definately add more muscle mass which burns more calories and in return body fat will drop. Cardio and weights go hand in hand and are important for the female athlete. Even though most people do one or the other, if you balance it out and follow a routine of both balanced out, you will recieve great results. When you are doing cardio you should focus on 30-45 minutes of an intense workout. That will speed up your metabolism, and if you try and do it in the mornings your metabolism will be boosted up for as long as 12 hours. Make sure to eat a small meal every 3-4 hours and that will garantee the loss of body fat. As for weight training, focus on 8-15 reps. That will make the muslce work for it, and it will provide you with gains in lean mass. Also make sure your rest time in between sets is about 30 seconds to 1 minute. That way you will be sweating, your heart will be pumping and your matabolism will be increased. So on a regular day, if you do cardio first thing in the morning and weight training in the late afternoon your body will be energized and your metabolism will be at its all time high. Here's the routine that you will follow. Cardio will be on 4 days a week, and you will follow a normal split for the weights.

THE ROUTINE

MON

30 Minute Cardio AM

Chest/Shoulders PM
Military Press 3x 15 12 10
Lateral Raises 3x 15 12 10
Front Raises 3x 12 12 10
Bench Press 3x 15 15 10
Flys 3x 12 12 10
Cable Cross Overs 3x10 10 10

TUE

Legs
Squats 4x 15 15 12 12
Leg Press 3x 15 15 15
Leg Extensions 2x 12 12
Leg Curls 4x 10 10 12 15
Calf Raises 4x 15 15 10 10

WED

Cardio 30 Minutes AM

Back/Abs PM
5 Minute Core Training
Lat Pulldown 4x 12 12 10 10
Dumbell Rows 4x 12 12 10 10
Seated Rows 3x 12 12 10
Dead Lifts 2x 10 10

THUR

Cardio 45 Minutes

FRI

Biceps/Triceps
Curls 3x 15 12 12
Push Downs 3x 15 10 10
Dubmell Curls 3x 12 12 12
French Press 3x 12 12 12
Isolation Curls 2x 10 10
Dips 2x 10 10

SAT

45 Minute Cardio

SUN

OFF

Is it better for females to focus on machines or free weights? Why?

Females should focus on free weights. Free weights build more lean mass and make your muscles work harder. Thats why squats are more intense than Smith squats. If it was just the same, then you wouldn't feel the difference. I always say, ''If you are going to do something, do it once, do it right". So that would bring me to saying to avoid machines. Because they isolate the muscle so much that anything around it doesn't have a chance to improve. Joints, tendons improve as you lift free weights. If you only use machines your workout will be less intense/hard but your results will also be weaker/smaller. So buckle up, and use the free weights. You won't regeret it.

Bonus: Who is your favorite female fitness athlete? Why?

One name: Monica Brant. Do I need to say more? She evolved female fitness like Arnold evolved bodybuilding. She is number one in what she does. Her body and business speaks for it. She has managed to apply tactice that were, back then, considered only for the guys. She transformed her body and portrayed fitness in a positive way for females. She has done only positive things from the sport and has brought many women out of their shells and into the gym. As I get older I start to think about marriage and I cannot imagine marrying someone that doesn't enjoy the wonderful world of fitness. I am personally looking for someone like Monica Brant. She has managed to protray fitness in a positive way and proves that the gym is not only for us guys. She, in my opinion, deserves every bit of fame she has.

Good Luck!

Dedicatedforlife · 02-05-2006, 07:18 PM

What is the best workout for females who want to sculpt their bodies (i.e. fitness athletes, stay at home moms, beginners)? Be descriptive. What exercises? Reps? Sets?

I began training my mom about a year ago seriously. I didn't attempt to help her until I knew what I was doing which took some time ( www.bodybuilding.com/fun/other3.htm ). My mom is well what you can call a beginner and trains to help her with MS. In fact, since she started doing a proper routine her symptoms have improved.

I made my mom, who is normally a really busy person with work and other commitments, a full body workout. This is, in my opinion, perfect for someone that is trying to just maintain good health. However, if you are serious about getting a good body and want to increase the overall shape of the body, then it is a must to do a split of 4 or 5 days.

My Mom for an example only had time to hit the gym 3 or 4 times a week.

Workout 1

Squats 3 sets (10 - 15 reps)
Lying Leg Curls 3 sets (10 - 15 reps)
One Arm Dumbbell Row 3-4 sets (10-15 reps)
Alternate Arm Dumbbell Curl 3-4 sets (10-15 reps)
One Arm Kickback triceps 3 sets (10-15 reps)

Cardio 20 - 30 min plus two sets abs

Workout 2

Leg Extension 3 sets (10 reps)
DeadLift with dumbbells 3 sets (10 reps)
Dumbbell Bench Press 3 sets (10 reps)
Shoulder Press 3 sets (10 reps)
Dumbbell Side Raises 3 sets (10 reps)

Cardio 20 - 30 min plus two sets abs

Workout 3

Hack Squats 3 sets (10 reps)
Preacher Curls 3 sets (10 reps)
Tricep Rope Extension 3 sets (10 reps)
Seated Calve Press 3 sets (10 reps)
Dumbbell Front Raises 3 sets (10 reps)

Cardio 20 - 30 min plus two sets abs

This would definatly be effective for any at home moms or beginners however for someone that wants to compete a workout plan like this would be ideal:

Day 1 - Chest (5-6 exercises)
Day 2 - Back (5-6 exercises)
Day 3 - Bicep/Triceps (5-6 exercises)
Day 4- Legs (5-6 exercises)
Day 5 - Shoulders and abs (5-6 exercises)

Each day followed by cardio

Is it better for females to focus on machines or free weights? Why?

It has always been a fact that free weights are better than machines because they help you build more lean mass. However, I believe that a beginnger should start on machines to get a feel for what the exercise should feel like and be performed. Also, machines become very handy at the end of a workout where you think that you may have a lot less control. So in that sense they are safer.
Free weights have always been a staple in my workouts and I made them a staple in my mothers. They help with balance and you have to concentrate a lot more. Therefore you get more results with all the dedication that you must put into every set.

Bonus: Who is your favorite female fitness athlete? Why?

Two names to come to my mind. First is Monica Brant. Wow, she had the body of an angel and works life a ox for one. She had been, and I quote, “Monica Brant is the most important figure in the history of the women’s fitness movement”. She takes the time to help others, and shows what it takes to get a life like hers.
Second is Kelly Ryan. She had collected 8 professional championships. But what strikes me is that she is very commited to charities, including the special olympics which she feel "embodies all of life’s true beauty; a true celebration of perseverance, dedication and achievement. We can all learn a lot from these courageous athletes.”

Thanks

Good Luck Everyone