Weight Training for Women (EZ does it)

The following are weight-training guidelines that will help build lean muscle and burn fat:

• Work out two to three days per week on alternate days of the week.
• Keep workout time to approximately 30 minutes.
• Lift a weight that’s heavy enough to perform 10-12 repetitions for the upper body, but no more than that -- the weight needs to be challenging.
• Lift a weight that’s heavy enough to perform 12-20 repetitions for the lower body. I’ve found that women respond well to higher reps (but not too high) with the lower body.
• Take no more than 45 seconds to one minute between sets.
• Choose exercises for the entire body to create balance and symmetry (legs, calves, chest, back, shoulders, biceps, triceps and abdominals).
• Beginners can perform one to two sets per muscle group, intermediates two to three sets and advanced three to four sets.
• The body will adapt to any routine within four to six weeks, so change the exercises and workout parameters every three weeks or so.
• Focus on precise form to isolate a muscle and to avoid injury.
• Every few weeks, try to add five percent more weight to your exercises. The overload will make you stronger and create more muscle, which in turn burns fat.

Remember that reduced body fat through proper nutrition, weight training and cardiovascular exercise is your ticket to success.

If you're looking for the solution, you can find it at eDiets with our results-oriented nutrition and workout programs, as well as through our ongoing commitment to member support.