Women want to tone muscles. They want to have a lean, well-toned look. They do not want bulky muscles. Men want nice pecs, big biceps, and a sculptured back. So how do you do weight training without bulking up?, women ask. The answer is two-fold:
1. Women (with low testosterone levels) will not be able to bulk up no matter how hard they train.
2. At a lower intensity (lighter weights, more repetitions) you will tone the muscle, sculpture it, but you will not be able to increase the muscle size substantially. Even guys (testosterone and all) doing weight training at a lower intensity will find it difficult to look like a bodybuilder.
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Muscles, no matter how well toned, will not show up under a layer of fat. It is imperative to shake those extra kilo’s if you are overweight. Include aerobic training as one of the components of your programme, and follow a balanced diet.
Choose one of the following Health24 fitness programmes according to your goals and likes:
Tone muscles and walk 10 km within 21 weeks (Beginner; men/women) Shape up for Summer 1 (fitness, resistance and stretching; home/gym)
Tone muscles and walk 10 km within 11 weeks (Beginnerplus; men/women). SUS2 Walk 10 (fitness, resistance and stretching; home/gym)
Tone muscles, burn fat and get fit in the gym in 14 weeks (Beginner; men/women). WOW (fitness, resistance, stretching, fat burning; gym)
Weight training for toning: The first four weeks (Beginner; women): BUC Beginner (weights, aerobic and stretches; gym)
Advanced weight training for toning in four weeks (Advanced; women): BUC week 6 – 7 (weights, aerobic and stretches; gym)
Fabulous Abs: exercises for a flat hard tummy (women) or a sixpack (men) to add to your routine (Beginner – Advanced; women/men). Zone in on Abs (Gym)
Mean Legs: exercises to add to your routine (Beginner – Advanced; women/men). Zone in on Legs (Gym)
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