Training Secrets

Training Tips for the Ladies

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Women have different goals in the gym from men. With a general difference in basic body structure as well as a separate style of how their body should look, it should come as no surprise that training will be tailored differently.

While some basic concepts can always be utilized by both sexes, there are some specifics that will be more beneficial to a female; and vice-versa especially when it comes to tips for the ladies


  • Running is ideal. This will burn fat the fastest as well as provide shape and muscle tone to your legs. Additionally it can be done in a gym, at home, or on the road.
  • Stair climbing is the next best option for fat burning and muscle toning. The stair climbing will work more of the glutes than running.
  • Cardio should be done 3 to 4 times a week if your goal is a lean body. Aim for at least 30 minutes up to 60 minutes.
  • The best time for cardio is first thing in the morning before you eat or after your last meal at night.


  • Supersets or circuits provide a great workout.
  • Focus on all aspects of your abs/core in a workout
  • Workout your abs 2 to 3 times per week and work them to failure
  • Vary your ab exercises every few workouts to keep them guessing


  • Pushups with a variety of hand placements as well as raising the feet are best for chest. You build useful strength as well as balance.
  • Incline flyes are great for the upper and inner chest to help provide more ‘lift’.


  • Work your rotator cuffs on shoulder days
  • For well rounded shoulders do rear and side lateral raises and then front dumbbell rows


  • Lunges are the best leg workout for working the thighs, hamstrings, and buttocks.
  • Don’t neglect your calves! Superset seated and standing calf raises.
  • Even if you do lots of cardio, try to at least do at least one weight workout a week for legs.


  • Always make sure to do at least 1 triceps exercise that works the long head of the muscle to help with under arm flab.
  • Don’t be afraid to use barbells and dumbbells for arm exercises. Machines are good but free weights are better.


  • Never skimp on your sleep! If you are trying to both lose weight and tone muscle your body will be tired. Less sleep equals less recovery and that means slower changes to your body!
  • If you feel too tired to workout then take an extra rest day, drink lots of water, and get extra sleep. There is always tomorrow.


  • Fad diets are always a bad idea compared to using consistently good eating habits
  • Water consumption is a key to weight loss!
  • Fat loss and diet pills cause more harm to your body than good.
  • Avoid the scale! Always use the mirror to judge your progress. Who cares how much you weigh if you look amazing?

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