Women's Fitness Secrets
By Phil Beckett
Copyright © Physique Concepts Inc.
Proper womens fitness information is imperative if you are ever going
to improve and and reach your goals.
Excellent results come from a plan, an exercise program that includes
all aspects of resistance training and cardio workouts along with excellent
nutrition and supplementation.
When you have a specific plan it's possible to get results quickly and
remain committed and motivated to stay in great shape, not just now but
far into the future.
Womens Fitness Strategies.
Almost any womens fitness program that includes at least some weight
training will, to a certain degree, increase strength, muscle tone and
a firm body.
Unfortunately, mistaken beliefs, folklore, and confusion plague the fitness
industry, especially in regard to womens fitness.
A tremendous number of women who start a fitness program will stop very
soon afterwards. This is for the most part because no one explained &
educated them on the basic principles needed for a safe and productive
women's fitness program.
You need to know the very important principles and guidelines of a safe
and effective women's fitness program.
These principles and guidelines are specific to womens fitness and include
proper methods of warming-up, stretching, and cooling-down, weight training,
proper lifting speed, safety and much more, all exclusive to womens fitness.
A Womens Fitness Program Must Include...
Warming up and stretching.
Before any womens fitness program is begun, you must learn how to warm
up your muscles, joints and organs properly.
Warming up will help you to promote safety, prevent injury and increase
your over-all performance.
When you properly warm up each muscle you'll find that your muscles are
better able to become elastic and relax more easily.
Warming up also circulates blood to nearby tissues and helps remove unwanted
waste products from your system.
For a womans fitness program to be as effective as possible you should
learn to warm up two different ways with the intention of creating blood
flow throughout your entire body and thereby preparing your muscles for
the fitness program itself.
First, before beginning your specific womens fitness program and / or
weightlifting session, you should perform some sort of cardiovascular
exercise at a light, comfortable intensity for about five to ten minutes.
You don't want to over-exert yourself at this point or fatigue your muscles.
If you do, even a well planned out fitness program won't work as well
as it should.
Now is NOT the time to do 30 minutes of intense cardio.
If your fitness session takes place at home, then walking or riding a
bicycle works well. If you plan on performing your specific fitness program
at a gym then just use a stationary bike or walk on the treadmill for
5 - 10 minutes.
When the warm-up portion of your fitness program is complete lightly
stretch the primary muscles you'll be using during your exercise session.
The next way to warm up the muscles you'll be using, is to use a light
weight for 12-20 repetitions for the first exercise for each muscle group
you'll be using.
For example, if your first chest exercise is the flat dumbbell press,
do a warm-up set of light weight, about 40% of the actual weight you will
be using for this exercise, and then rest for a minute or so then continue
with your chest routine that you're using for your womens fitness program.
Using the above example, when you've finished your chest workout portion
of your fitness program and are ready to move on to the next muscle group,
warm up the same way with a light weight before training that particular
muscle group, and so on.
Phil Beckett is the author of The New Women's Guide To Successful Weight
Loss & Fitness. He's helped thousands of women with their weight loss
& fitness goals over the past 14 years. Visit
to contact Phil