Are you a female looking to get strong and build a toned body but don’t want to become masculine? I have news for you! LIFTING WEIGHTS DOES NOT MAKE YOU BULKY!!! Luckily, females do not have the same hormone balance and body requirements to build larger and bulkier muscles, like men have. The two things that are necessary to get in shape is an adequate nutrition and a workout plan.
Weight Training and Cardio Training
Most women start working out to tone their body to get a better butt and lose their belly fat. In order to do that, the whole body needs to be toned to achieve a balanced look and reap the full benefits of strength training.
Cardio is necessary to improve oxygen delivery to muscles and shed fat to achieve a slimmer and toned look. For any form of cardio (usually treadmill, but this method should workout for any cardio of your choice), make sure you start at a slower speed, and increase your speed every 2 minutes until you reach your desired effort level. This is your warm up. Once you’ve completed your workout, remember to cool down; decrease the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.
The workout plan is composed of 5 days of training:
Training with Moderate and Heavy Weights to Get Toned
Most people who want to get toned say, “I want to get muscle, but not too much”, and think that doing long repetitions will help them achieve this “toned” body. However, having a toned body actually means that you have strong muscles with a low percentage of body fat, which provides the toning effect. Therefore toning is largely dependent on your nutrition, in addition to your workouts. Lifting moderate/heavy weights with a short rest period allows your body to burn more fat.
Aim for 10-12 Reps to Shape Your Body
Now that you know you want to get fit, you have to work your muscles effectively. In order to d so, you have to ail for 10-12 reps. This is the best rep range to give good definition to your muscles.
When performing bodyweight exercises that do not require weights, the rep range should be increased. Since you won’t be limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing of the muscles) which requires less effort but can be very effective in strengthening and toning specific muscles.
The rep range can also be increased during warm ups. When warming up, less weight should be used. The point of a warm up is to get your muscles and joints active and used to the motion you’ll be doing at a higher weight to prevent the risk of injury.
Rest Time
If you want to get toned your body will need to recover between each set and exercise. Usually rest 30 seconds to 1 minute between sets and 2-3 minutes between exercises.
Workout Routine
This workout plan provides 5 days of resistance trainings. If you have a tight schedule, try to work multiple muscles in the same workout session. It’s okay not to follow the workout routine. However, keep in mind to use the same type of exercises; aim for the same rep ranges and lift moderate/heavy weights in order to get that toned figure. Remember: LIFTING WEIGHTS WON’T MAKE YOU BULKY! A BAD DIET WILL!!
Monday: Legs & Butt
Tuesday: Upper body & cardio
Wednesday: Abs & Lower Back & Cardio
Thursday: Butt & Calves
Friday: Upper Body & Cardio
Don’t forget to stretch after your workout to reduce soreness and tightening of the muscles. The more you train and stretch the muscles, the stronger and toned they’ll be! Good luck!
Weight Training and Cardio Training
Most women start working out to tone their body to get a better butt and lose their belly fat. In order to do that, the whole body needs to be toned to achieve a balanced look and reap the full benefits of strength training.
Cardio is necessary to improve oxygen delivery to muscles and shed fat to achieve a slimmer and toned look. For any form of cardio (usually treadmill, but this method should workout for any cardio of your choice), make sure you start at a slower speed, and increase your speed every 2 minutes until you reach your desired effort level. This is your warm up. Once you’ve completed your workout, remember to cool down; decrease the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.
The workout plan is composed of 5 days of training:
- 5 days of weight training
- 3 of 5 days of 10-20 minute cardio
- 2 rest days, you will deserve it
Training with Moderate and Heavy Weights to Get Toned
Most people who want to get toned say, “I want to get muscle, but not too much”, and think that doing long repetitions will help them achieve this “toned” body. However, having a toned body actually means that you have strong muscles with a low percentage of body fat, which provides the toning effect. Therefore toning is largely dependent on your nutrition, in addition to your workouts. Lifting moderate/heavy weights with a short rest period allows your body to burn more fat.
Aim for 10-12 Reps to Shape Your Body
Now that you know you want to get fit, you have to work your muscles effectively. In order to d so, you have to ail for 10-12 reps. This is the best rep range to give good definition to your muscles.
When performing bodyweight exercises that do not require weights, the rep range should be increased. Since you won’t be limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing of the muscles) which requires less effort but can be very effective in strengthening and toning specific muscles.
The rep range can also be increased during warm ups. When warming up, less weight should be used. The point of a warm up is to get your muscles and joints active and used to the motion you’ll be doing at a higher weight to prevent the risk of injury.
Rest Time
If you want to get toned your body will need to recover between each set and exercise. Usually rest 30 seconds to 1 minute between sets and 2-3 minutes between exercises.
Workout Routine
This workout plan provides 5 days of resistance trainings. If you have a tight schedule, try to work multiple muscles in the same workout session. It’s okay not to follow the workout routine. However, keep in mind to use the same type of exercises; aim for the same rep ranges and lift moderate/heavy weights in order to get that toned figure. Remember: LIFTING WEIGHTS WON’T MAKE YOU BULKY! A BAD DIET WILL!!
Monday: Legs & Butt
- Warm up Wide Stance Bodyweight Squat: 3 sets x 10 reps
- Wide Stance Barbell Squat: 5 sets x 12 reps
- Warm up Stationary lunges: 3 sets x 20 reps (each leg)
- Leg Press: 3 sets x 12 reps
- Warm up- Glute Bridge: 3 sets x 20 reps
- Glute Kickback: 4 sets x 20 reps (each leg)
Tuesday: Upper body & cardio
- Low Intensity Cardio: 15-20 minutes (max 6/10 effort)
- Wide-grip Lat Pulldown: 3 sets x 12 reps
- Dumbbell Bicep Curl: 3 sets x 12 reps
- Dumbbell Shoulder Press: 3 sets x 12 reps
- Seated Cable Rows: 3 sets x 12 reps
- Push Ups: 3 sets x 10 reps
Wednesday: Abs & Lower Back & Cardio
- High Intensity Cardio: 10-15 minutes (max 8/10 effort)
- Warm up Bicycle Crunches: 3 sets x 20 reps
- Crunches: 3 sets x 20 reps
- Back Hyperextensions: 3 sets x 20 reps
- Oblique Crunches: 4 sets x 12 reps (2 sets per side)
- Single Leg Raises: 4 sets x 12 reps (2 sets per leg)
Thursday: Butt & Calves
- Warm Up Stationary Lunges: 3 sets x 20 reps
- Glute Bridges: 3 sets x 20 reps
- Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
- Glutes Kickback: 4 sets x 20 (2 sets each leg)
- Standing Calf Raises: 3 sets x 20 reps
- Calf Press on Leg Press: 3 sets x 12 reps
Friday: Upper Body & Cardio
- Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)
- Chest Press Machine: 3 sets x 12 reps
- Standing Barbell Shoulder Press: 3 sets x 12 reps
- Dumbbell Bicep Curl: 3 sets x 12 reps
- Side Lateral Raise: 3 sets x 12 reps
- Tricep Dips: 3 sets x 20 reps
- Push Ups 3 sets x 10 reps
Don’t forget to stretch after your workout to reduce soreness and tightening of the muscles. The more you train and stretch the muscles, the stronger and toned they’ll be! Good luck!