Men, it seems, are not the only ones who enjoy lifting
weights. Nowadays, you’re just as likely to see women in the
gym, squatting, benching, and deadlifting. The ‘Girls that
lift’ movement is now very much established, and we think
that’s awesome.
Years ago, if you walked into a gym, more often than not,
the sight you would be greeted with would be a weight room
full of men, and a cardio room full of women. Women were
generally advised to stay away from weights as it was
wrongly believed that lifting weights would turn them into
hulking she-beasts.
As research was conducted, and as common sense began to
prevail, people found that lifting weights as a woman would
not cause you to add 50 pounds of muscle to your frame
overnight. In fact, it was found that resistance training
provided a shapelier, curvier, leaner, more defined physique
than one which could be attained through cardio alone.
That’s why today, we are going to be looking at a 5 day
workout routine for women to get strong and toned. If you’re
a woman who is looking to get bigger, stronger, and more
toned, the following routine is perfect.
It doesn’t matter how hard you are training in the gym, if
you aren’t eating the right foods at the right time, all of
your efforts will have been in vain. You can’t out-train a
bad diet, which is why we’re going to share a few diet and
nutritional secrets with you before leaving.
Remember, we’re looking at the ultimate 5-day workout
routine for women to get strong and toned, and if you’re not
eating right, you will become neither strong, nor toned.
Here are some tried and tested methods proven to give great
results.
When it comes to exercise and health in general, adequate
hydration is crucial.
Water makes up close to 80% of our bodies, and we need it to
perform even the most basic of physiological processes.
Without adequate amounts of water in our bodies, we run the
risk of dehydrating, which can affect athletic performance,
and our health in general.
When we exercise, we perspire and can lose important
electrolytes via our sweat. This is why it’s important to
stay well hydrated during exercise, to help replenish the
fluids, minerals, and electrolytes we lost through
training.
Aim for 2.5 litres of mineral water per day. Failing that,
filtered water is still very good for you.
Protein is vital for muscle growth and repair. If you want
to become strong and/or toned, you need to make sure you are
taking enough protein in each day.
Aim for around 0.6 – 1 gram of protein per pound of
bodyweight, and be sure to spread it out evenly throughout
the day. Look for lean and healthy sources like fish,
chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red
meat.
Providing you can consume whey, whey protein is a supplement
you will need to invest in if you wish to build muscle and
burn fat.
Whey protein shakes are perfect because one shake provides
around 30 or more grams of protein per serving. They’re easy
to make, convenient, they taste great, and they’re full of
other nutrients that the muscles thrive upon.
As well as protein, healthy fats, and complex carbs, you
will also need to make sure you are eating plenty of
vegetables.
Vegetables are full of digestive-friendly dietary fiber,
they’re rich in vitamins, minerals, and antioxidants, and
they help to give your meals extra texture and flavour.
Don’t rely on vitamin supplements alone when it comes to
nutrient intakes, instead, make sure you eat plenty of fresh
vegetables each day.