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Despite what media tells us, the ideal body shape for women is…well, there is no ideal body shape. However, each woman has what she considers her ideal body shape.
Hopefully this image is based on her own desires, and not those marketed by mainstream media.
Set Realistic Goals
Speaking of goals, that’s where you should start. There are a few things to keep in mind. Above all else, your goals must be realistic, measurable and specific. If you are a size 14 and want to get down to a size 4 in two months, that’s measurable, unrealistic but specific. However, if you want to drop one full size every three months until you get to a size 8, that’s measurable, realistic and specific.
You should also remember that there are also excellent fitness goals other than losing weight. Consider taking a goal of exercising 3 times a week for the year, 30 push-ups in 2 minutes, walking 30 minutes each day during lunch, or burning at least 300 calories per workout on the elliptical trainer.
Lastly, it’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets. Remember: These small goals, when combined, can make a tremendous improvement to your fitness.
Body Building Basics
Body building uses muscle resistance to build the strength, anaerobic endurance and skeletal muscles. The most popular way to build muscle and strengthen body is through resistance training. The most popular resistance training exercises are:
- Free weights – classic strength training tools such as dumbbells, barbells and kettlebells
- Weight machines – classic weight lifting machines found in most gyms. they typically have adjustable seats with handles with pullies attached to weights or hydraulics
- Resistance bands – These are portable, lightweight bands that provide muscle resistance and can be adapted to most workouts. Great for use at home or while traveling.
- Body weight – No equipment required. These exercises utilize body weight as resistance to build muscle. Movements includes squats, push-ups and chin-ups.
Build Up or Tone Up?
If you want to add muscle mass, consider pyramid weight training with regular increases to your maximum weight on your smallest repetition set to bulk up. For example, in pyramid training you may do 5 sets of bicep curls – each set with fewer repetitions (12, 10, 8, 6, 4), while you increase the weight with each set.
If you want toned muscles, then you can use lighter weights with increased repetitions. For example, lifting a lower weight for 3-4 sets for 15, 18 or even 20 repetitions will accomplish tone.
More to body building than just lifting weights
Other things that you can do to make the most of your workouts include
- Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
- Choosing exercises that you will enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
- Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.
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