Most women are not interested in weight-bearing exercise.Generally, they refused saying that the reason a cliche: “Serem ah, my body is stout as Ade Rai.”
But is it true that every woman that weight-bearing exercise will build a body like that? The answer is no.
The reason, according Andjani Kwee, a model who is also a personal fitness trainer, female testosterone is only 1 / 10 than men. So, no matter how hard she practiced, her muscles will not be as men.
Andjani claimed many positive benefits to be obtained by performing women’s weightlifting. Thus, cholesterol levels, healthier heart, improved bone density, muscle strengthening and fat are less likely to be eroded.
“The muscle itself is the engine of the most effective fat burner so., If you want a nice body, taut, tight and low-fat, start lifting weights,” said the woman ever championships won three women’s competition this national fitness when found in Anti-Aging Lifestyle Workshop in Jakarta, Sunday (11/27/2011).
Andjani told, never fixated on the attitude of the bodybuilder appeared in the magazine. Given their profession as a bodybuilder, it is commonly known as the athletes using anabolic steroids to increase testosterone levels, in addition to the extra hard in training.
“Meanwhile, if we the ordinary people who are not strong by it,” he said.
Andjani examples of variations in weight training for the whole body. This exercise can be done for you beginners, especially women:
Day 1: The upper body workout by pressing movement (eg shoulder, chest, triceps) + belly
Example: shoulder press / lateral -> shoulders, chest press / pushups -> chest, dumbbell kickbacks / close grip push-ups -> triceps, crunch -> abdomen (do 3-4 sets of 12-15 repetitions on each setnya)
Day 2: lower body (eg quadriceps, hamstrings, calves) + belly
Example: dumbbell squats / lunges -> Quads, stiff-leg deadlift / leg curl -> hamstring, calf standing Increases-> calf, leg Increases -> abdomen (do 3-4 sets of 12-15 repetitions on each setnya)
Day 3: The upper body with beautiful movement (back, shoulders, biceps) + belly
Example: Pull up (with your own body weight) / dumbbell rows -> back barbell shrug -> shoulder, hammer curls -> biceps, crunch / leg Increases -> abdomen (do 3-4 sets of 12-15 repetitions on each setnya)
Do weight training three times a week. Each exercise at least 45 minutes and always end with a cardio exercise (brisk walking at least 20 minutes)
About the diet
Besides weight training, Andjani further, it is no less important to consider is diet. Most women many are skipping meals because they think he’s fast so skinny.
“And that’s wrong. By skipping meals, your metabolism will actually slow down the body, so to starve, but still fat. Diet is not never eat, but to manage your diet with a good law,” he said.
Sample Diet:
You can eat up to 5-6 times per day, with a composition of 3 main meals and two snacks.
* 3 main meals, the composition of complex carbohydrates (brown rice, sweet potatoes, wheat, fist-sized only) + protein (tofu, tempeh, meat, fish, chicken, egg, not fried) + palm-sized fruit or vegetable-fruit flavor.
* 2 times a healthy snacks: nuts are boiled / roasted, low-fat yogurt, soy milk, cottage cheese, jelly, palm sugar, tofu cooked / roasted, and fruit.
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