Female Weight Training Series

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We strongly believe that females should integrate weightlifting into their exercise routines. Unfortunately, there’s a lot of “nonsense” information out there. We’re here to put a stop to that!

Get the real facts on weight training for females in this series!

Female Weight Training Guide

September 11, 2013
This entry is part 1 of 5 in the series Female Weight Training
Female weight training is avoided by many ladies, for fear of getting too "big and buky." Stop this lunacy, ladies...

Female weight training is avoided by many ladies, for fear of getting too “big and buky.” Stop this lunacy, ladies…

When it comes to weight training for women, many have problems figuring out exactly how to start and what they should do.

For other women, there is also a fear that they’ll “get too big and bulky.” This myth that has existed for a number of years, and most ladies still buy into it. It’s lunacy, is what it is!

Getting big or skinny or toned or defined or whatever adjective you want to use to describe your body, is not about weight lifting. It’s about the kitchen! No, this isn’t a “women belong in the kitchen” joke.

What we mean is your food intake will determine what kind of body you will have. 70% of weight loss or weight gain is due to what you eat. Training with weights will add that nice shape and definition, and add to your overall health, giving you the total package!

Venus Factor - Weight loss for women videoWe came across an article from SimplyShredded.com called The Ultimate Female Training Guide, and it has great background information about weight training for females. It even has a 12 week routine, along with alot of other good information. We don’t really wanna get too much into the specifics of that article, as it is a hefty one with great info (so you should have a look).

What we want to do is go over a workout routine for you ladies to start doing and reaping the benefits from.

Firstly, we are going to go over the very best, mandatory exercises that are great for adding the right kind of curves, and overall muscular development. Don’t skimp on these exercises! Continue Reading…

This entry is part 2 of 5 in the series Female Weight Training
Female weight training is a great way for the ladies to get the body of their dreams!

Female weight training is a great way for the ladies to get the body of their dreams!

Well girls, Part 1 introduced you to the reasons why women should weight train, and the core exercises all females should be doing in the gym.

However, those exercises are not the only ones you ladies will be working with. The exercises in Part 1 are the staples of any female’s routine to get them the right curves and build overall muscular development for proper fitness levels, and health.

Now we move on to the remaining exercises that will be implemented into your routine. Pay attention, and don’t skip any part of this… Continue Reading…

This entry is part 3 of 5 in the series Female Weight Training
Female weight training - cut the shit ladies - hit the gym!

Female weight training – cut the shit ladies – hit the gym!

This article outlines a great 12 week workout plan for women at the beginner to intermediate level. You’ll be shocked at the transformation in just 12 weeks. Don’t worry – you won’t get huge muscles! But your clothes will definitely fit better and your curves will pop!

If you’ve read through Part 1 and Part 2 thoroughly, you should have a good understand of the core exercises and how to do them with proper form.

This article will explain how to put it all into action!

We found this routine from this article from SimplyShredded.com, and we liked it very much.

Go over to that article and have a look at the routine, and we also will have that routine here below, but with a slight Gone Liftin’ touch added to it… Continue Reading…

This entry is part 4 of 5 in the series Female Weight Training
Men and women alike should train with weights to better their body composition goals.

Men and women alike should train with weights to better their body composition goals.

There are more schools of thoughts on weight training for men and women that I, or anyone of us, could possibly count. One trainer will say one thing, and another trainer will swear by something on the complete opposite side of the spectrum.

Men know they should train with weights to add muscle mass and look good naked. Women, however, have somehow created this self-fulfilling prophecy and negative stigma towards training with weights. Why? No freakin’ idea!

Attention Women – Lift Weights!

Contrary to popular belief, women SHOULD train with weights. BodyBuilding.com has a very well written article on gender-specific weight training.

Venus Factor - Weight loss for women videoIn a nutshell, the article states very clearly that women should in fact train with weights. Women tend to avoid weights like the plague because they continue to think they will get “too bulky.” That’s a bunch of bullshit. An old wive’s tale, if you will.

Getting bulky or getting skinny or getting toned or changing your body composition in general is all based on your diet and the training methods that one incorporates. Continue Reading…

This entry is part 5 of 5 in the series Female Weight Training
Supplements

Some key supplements when combined with a proper diet can really enhance your fitness

Venus Factor - Weight loss for women videoGone Liftin’ gave a very brief rundown of some good supplements for men in the Best Supplements for Men article, and I also wanted to list briefly some good supplements for women as well. This will be brief and to the point. Here they are…

  • Iron – carries oxygen in the blood – production of red blood cells – supports immune function.
  • Folate – produce and maintain new cells – proper nervous system balance – brain function.
  • Multivitamin – vitamins and minerals.
  • Calcium – keeps bones and teeth strong – helps blood vessels contract and expand properly.
  • Omega 3 – proper brain function – reduces high blood pressure – reduces inflammation.
  • Magnesium – muscle and nerve function – keeps heart rhythm steady – regulate blood sugar levels.
  • Probiotics – aids in digestion – fights off bad bacteria.
  • Flax seeds – reduces total blood cholesterol – laxative qualities.
  • Antioxidants – fights off diseases – aids in fat loss.
  • B Complex Vitamins – convert food into energy – healthy skin, hair, eyes – maintain metabolism.

Again, none of these are set in stone, and are not necessarily required. But these supplements can definitely help females, along with a healthy diet and a legitimate workout program. Supplements will never replace real food and hard work, but they can certainly help with supplementing said real food and hard work.