To get that sexy fit body you dream about having, you have to work your muscles. Lifting a little 2-pound dumbbell for 100 repetitions isn’t going to get you the results you want. But the gyms are filled with women doing just that, for fear they will bulk up if they lift anything heavier.
Actually to get the toned body you want, you will have to bulk up – just not to the level most think about when talking about bulking. As a woman, it just isn’t going to happen.
So how do you get the beautifully sculpted body? By training with heavy weights and doing compound exercises that bring a lot of muscle mass into play.
Before we discuss how to do it, let’s first discuss what they are. Typically, they are exercises that engage more than one type of muscle. For example, dumbbell lunges. Lunges alone work just the lower body, but when adding in dumbbells, now you are also working the upper body too.
Start by holding a dumbbell in each hand arms hanging naturally. With your right foot, step forward while bending your left knee at the same time. As you step forward, raise the dumbbells until they are level with your shoulders. Next, push back with your forward leg and lower the dumbbells until you are back in the starting position. Now repeat using your left leg forward. Complete 10 lunges with each leg per set.
Another weighted compound exercise is squats with dumbbells. Start standing with your feet shoulder-width apart and holding a dumbbell in each hand outstretched over your head. Bring the dumbbells down with outstretched arms until they are level with your shoulders; keep your elbows out to the sides. At the same time, squat down until your thighs are parallel to the floor. As you come back up, raise the dumbbells back to directly over your head; Repeat for 12 to 15 repetitions per set.
One question commonly asked is how much weight is enough. Because everyone is different, there isn’t one answer, however it is easy to calculate what is right for you. Your intensity – the rate at which you train – should end with you not being able to do another repetition in that set. To lift with more intensity, or to challenge your muscles even more, increase the weight and drop the number of reps. It is the intensity (heavy weights/low reps) that builds a lean fit body.
Searching the internet for the phrase “Compound Exercises for Women” will being up several more compound exercises that can be done using weights. Just adjust the weight and reps to get the desired intensity.