As women get older, it seems as though their waistlines want to expand, even when they’re careful with their nutrition and exercise. Unfortunately, there is no “magic formula.” But there is a way to get your weight under control and maintain it as you get older.
The biggest problem with women’s training programs is this concept of spot reducing. Spot reducing refers to losing fat only in certain areas. For women these areas are the butt, thigh, and triceps.
Spot reduction is a complete myth. However, it is possible to “tighten” up these trouble spots. It’s the same approach that bodybuilders use when trying to bring up lagging body parts. If you focus on a particular aspect of your body, it will eventually respond and help you develop a more symmetrical physique.
So how do you go about targeting these problem spots? Read on:
The first step I want you to take is cut your cardio training in half and start to devote more time with weight training. Most women do too much cardio. All that cardio is having negative effects on your body.
But the biggest reason why I want you to cut down on your cardio time is because it’s inefficient. What you need to do is build lean muscle mass – just 1-3 lbs – in your problem spots. This slight increase in lean muscle mass will help you boost your metabolic rate, and thus burn more calories and fat throughout the day.
Replace your long duration cardio for short, high intensity interval training. Interval training is when you move at a high intensity level for a short period of time, say 30 seconds, then back for some time, such as 60 seconds.
Interval training has been repeatedly been shown to be better at fat burning than steady state cardio. You can literally do interval training with any movement! Here’s a sample workout using the Dumbbell Swing:
- Perform 20 seconds of Dumbbell Swings at a high intensity level. Rest 10 seconds
- Repeat for a total of 4 minutes (or 8 total interval)
- Rest for 1 minute, and repeat the workout using another movement.
This interval scheme is known as Tabata, and is quite an advanced method to lose fat. With Tabata, you perform a movement for 20 seconds all out, then rest for 10 seconds. Repeat for a total of 8 times for a quick, 4 minute workout.
Tabata is brutal. Beginners will be able to get results with using just 1-2 exercises per workout. Advanced trainees may need to use up to 5 movements, or a 20 minute workout. But the bottom line is that you’re not doing long, steady state cardio.
You’re heart rate will go through the roof, and you’ll be burning off a lot of calories with this movement. I chose the Dumbbell Swing because it’s a great movement for the hips and thighs. Other women specific movements include close grip pushups (Triceps), side plank (love handles), and lateral lunge (outer thighs).
A pair of dumbbells and your bodyweight is all you need to get your body in incredible shape. With interval training, you can literally lose fat and build muscle mass at the same time. It’s an incredible training method.
The reason why muscle is so important to help you lose fat is because muscle is more active than fat. You burn more calories throughout the day just by having more muscle on your body. I’m not telling you to transform yourself into a bodybuilder.
I know you don’t want to look like that. And frankly. looking like a bodybuilder isn’t easy. But what is easy is adding a few lbs of muscle to help you drop a lot of fat. Craig Ballantyne, author of Turbulence Training, is the only guy who’s coming out with the best metabolism boosting, muscle building, and fat burning workouts.
If you’re looking for some great dumbbell routines or intense home fitness workouts, then I suggest you check out the Turbulence Training Members Section. The creator of Turbulence Training, Craig Ballantyne, comes out with 1-2 intense workouts per month. You may find the perfect routine for you in this members section. Right now, you can actually get all of his workouts for a low price of $19.95! Click here to learn more.
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