It is typically more difficult for women to lose weight and reach fitness levels than men. Metabolism plays the greatest role in this difference between men and women. Females should choose workouts that affect the metabolic rate in order to lose weight. The goal of weight loss should be focused mainly on body fat loss. Losing muscle weight will not speed metabolism and may even be counterproductive in the long run.
Metabolism
The metabolism is all biochemical processes of the body. There are many factors that affect the metabolic rate. Some of these factors include genetics, age, weight, gender, muscle mass, body fat, life style and diet. No one can control genetics and age, so focus on the factors that you can control. Men typically have a higher metabolism because of testosterone levels and muscle mass. The goal for women is to build lean muscle to lose weight. The right workouts can help you build lean muscle, lose body fat and lose body weight. The main workouts should focus on anaerobic training such as weight lifting and interval training. Aerobic training will burn fat calories during the workout. In the end, the main goal is to burn the highest number of fat calories while at rest.
Weight Lifting
Lifting weights will build the necessary muscle to speed the metabolism so you can burn fat calories when your body's at rest. Choose exercises that use large muscle groups and over-load the body. Perform a dumbbell squat by holding a dumbbell in each hand to the sides of the body. Squat down by first pushing the hips back while keeping the lower back straight or slightly arched. Keep the shoulders back, the eyes forward, and the chest high while maintaining upper body posture. Squat until the thighs are parallel to the ground if you can still maintain proper form and posture. Goal is 12 to 15 repetitions in about 60 seconds. Slightly increase the weight and the number of sets each week.
Intervals
Interval training is a great way to speed metabolism and burn a lot of calories. Work at about 90 percent intensity for 30 to 60 seconds. Recovery time should decrease as the fitness level increases over time. An example is to run for 30 seconds and walk for 60 seconds for 10 sets on week one. By week three, the recovery time can be decreased to 45 seconds. Apply resistance if using a cardio machine such as an elliptical.
Aerobic
Aerobic training does not speed the metabolism as much as anaerobic. Aerobics can burn many excess fat calories during the workout however. According to "Women's Health Magazine," with the six-week program you will be able to run for a continuous 30 minutes from walking and running at an intense level that is challenging but comfortable.
Considerations
Visit a registered dietician because diet also has much to do with metabolism. Do not over-train aerobics such as one to two hours continuous because it will be counterproductive. This will decrease muscle mass and metabolic rate. See a doctor and a fitness professional prior to a workout program.
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