There is definitely a difference in the way men and women work out and there is usually a difference in the results desired by the two genders. Men, for the most part, want to build muscle and have the muscular physique that you typically see in magazines, while women tend to want to have a toned body without gaining bulky muscle. These are two different body types, so there has to be a difference in the way you work out to achieve the type you want.
Circuit Training
Circuit training involves 10 to 12 exercises that work the whole body, and should take 30 to 45 minutes to complete. Each exercise is performed at a high intensity and they are completed one right after the other with very little rest in between. By exercising at this high level, you keep your heart rate up, which allows you to burn a large number of calories while still gaining muscle tissue and strength. The researchers at the online site, Street Directory, explain that during a session of circuit weight training, the average person can burn between 400 to 800 calories, depending on how hard you work. Some exercises you can perform in your circuit training routine include: chest press, seated row, shoulder press, bicep curl, triceps extension, leg press, hamstring curl, leg abduction and adduction and ab crunches. Do one set of 20 repetitions at each exercise.
Heavier Weight-Lower Reps
You may want to gain muscle and get a toned body, but you may not want to get a bulky build that makes you feel like you look like a man. This is a goal desired by many women and there is a way to achieve it. Many people feel that doing a high number of repetitions with a low amount of weight will bring this toned, slender body, but unfortunately this is not the case. Craig Ballantyne, author for Turbulence Training, explains that a recent study showed that when women used heavier weights and lower reps they burned more calories in the hours after training. Using heavier weight allows you to build more muscle, which then increases your metabolism and calories burned. You do not have to become a body builder and lift massive amounts of weight; perform exercises with a weight that challenges you for 10 repetitions. Do two sets of each exercise and be sure to always keep the right form on each repetition.
Interval Training
For your cardio workout, use interval training to get the best results. Interval training involves short bursts of high intensity exercise, followed by a short period of rest. This allows you to keep your heart rate in your target heart rate zone throughout your workout, which allows you to burn the most amount of calories possible during your session. You can use a treadmill, elliptical or stationary bike for this routine. Set the speed on your machine to a moderate pace and workout at that pace for 30 seconds. At the end of that 30 seconds, increase the pace to a high-intensity level and workout at that speed for 30 seconds. Continue at this "thirty-on, thirty-off" pace for 15 minutes to burn the most calories and achieve results.
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