Many people who begin a fitness regimen have the goal of a lean, toned, muscular body. Some female fitness enthusiasts have a fear that lifting weights will cause big, bulky muscles, and ruin their feminine physique. In reality, the male sex hormone testosterone is mainly responsible for bulkier muscles, according to strength and conditioning specialist Brad Schoenfeld. Some people's genetic make up will result in bigger muscles than others, but for the most part, a woman can sculpt the body of her dreams by increasing her efforts in the gym and following a few simple tips.
Step 1
Burn fat off your body, so the muscles have an opportunity to show. Modify your diet to reduce fat intake and increase cardiovascular training to burn fat, so muscle will be visible, says Fox news. Good cardiovascular exercises include running, biking or swimming.
Step 2
Perform resistance exercises with a moderate amount of weight, that enables you to do 15 to 20 repetitions for each set. Use dumbbells or resistance bands and avoid bulk building exercises like bench presses and squats. Build muscle until you are satisfied with your look, and then cut back, if necessary, to maintain what you have, suggests Health Guidance.
Step 3
Rest for a maximum of 30 seconds between resistance training sets, to maximize fat burning potential. Short rest will keep your heart rate up throughout your exercises routine, giving you the benefits of muscle building and cardio, strength and conditioning specialist Schoenfeld says.
Step 4
Join a pilates class, to burn fat and tone at the same time. Pilates incorporates flexibility, breathing and toning exercises to help sculpt a lean body without adding any muscle bulk, says TeensHealth.
Tips and Warnings
- Exercise with intensity for every type of exercise you do.
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