Workout Plans For Women

First off, if you are serious about getting results from your workouts, you need to have a goal in mind. You need to know what you are actually trying to accomplish. Going to the gym or working out at home with no set idea of what you want out of it is only going to put you on the fast path to nowhere. You need to get a focused goal in mind that is specific and also with a time limit. Just saying, "I want to lose weight." is not a real goal.

Here is an example of what your goal may look like:

I allow myself to lose 17 lbs and fit in to a size 7 dress by June 7, 20XX. I will exercise three times a week, limit my calories to 1,800 per day for two weeks and monitor my results. I will adjust according to the results that I am getting, etc, etc.

Jessica Biel has a great look in this picture in my opinion. Not too skinny and not bulky at all with a flat stomach and even some abs showing.

Of course you should decide for yourself what you want and then write it down. An important thing for you to understand is to not be afraid to actually write down what you really want. Don't say you want to lose 5 lbs even though you really want to lose 15, just because you don't really believe that you can lose 15. Your goal needs to be big and it needs to scare you a little. This is your time to dream a little and to actually get what you really want. If your too afraid to get what you want in your imagination, (which is what your goal really is at this point), how are you going to get it for real? Trust me on this and DREAM BIG!!!

Everything that you do is either going to move you towards your goal or away from it. Training a specific way on the days that you are supposed to will move you towards your goal, eating chocolate cake three days in a row for dessert most likely won't. Keep this in mind and if your goal is big enough to get you pumped up and excited, you will always try to move towards that goal. Whenever you have a decision to make about eating a certain food or skipping a workout, ask yourself, "Is this moving me towards my goal?" If it isn't, then don't do it. The best way to stay focused and moving towards your goal is to see results. Once you start to train properly, you will see those results and it will be easier to stick with it!

1) Resistance Training
2) Interval Cardio

You should strive to train three times a week and limit your calories enough to cause a calorie deficit.

When most women hear of resistance training, they have visions of pumping iron in the gym with a bunch of muscleheads slamming and throwing weights around. This is not at all what I am talking about. Resistance training can easily be done at home with light dumbells, kettlebells, stability balls, resistance bands, or even bodyweight exercises. Another misconception that I hear a lot from women is that they are afraid to get too bulky. Training the way that I am showing you in this routine is not going to get you bulky. In reality, it takes years and years for most people to gain a large amount of muscle. It's not going to happen overnight. So whether you choose to workout in a gym or at home, don't worry about gaining too much muscle. I am going to show you how to get the lean, Hollywood look that so many women are after.

It is a known fact that the more lean muscle mass that you have, the more calories you will burn. This is one of the reasons that resistance training will help you to lose weight if done properly. You need to gradually and progressively force your muscles to do more work than they normally do. Your body will grow stronger so the next time, they will be able to handle the workload. Your body will then require more energy to maintain the new muscle that you have built. This will increase your
metabolism and you'll burn more fat and calories all day long - even while asleep!

You want to limit the time that you spend exercising and do short but intense workouts that are designed to burn fat, not just calories. The days of you doing slow and steady walking on the treadmill for hours each week should be over. This leads us in to the second part of our workout plan, interval cardio.

I still want you to do cardio, such as on a treadmill, stepper, etc. I just want you to do it in a productive way, that is going to produce results as well as limit your time exercising. You are going to do interval training for around 15 minutes or less, instead of doing steady state cardio that involves walking at the same pace for 45 minutes to an hour. Better results in less time is always a better choice, agree?

Here is a quick example of what interval training on a treadmill will look like. This is assuming that 10 mph on the treadmill is a pretty fast pace and close to the max that you would be able to run. If it is significantly different for you, then just adjust the speeds up or down as needed.

-Warm up at a slow walk for around 2 or 3 minutes at about 3mph.
-Speed up to 6 mph for 30 secs
-Go back down to around 4 mph for 1 minute
-Speed up to around 9 mph for 30 secs
-Go back down to 4 mph for 1 minute
-Speed back up to 9 mph for 30 secs
-Keep alternating between the two until you reach around 12 or 13 minutes
-Go down to 4 mph and slowly decrease the speed down to 3 mph or less over the last 2 minutes as a cool down.

There are many variations that you can do as well as many different machines that you can use. You may want to start out with this on a stationary bike, it will be easier to slow down and speed up versus a treadmill.

If you train three times a week, you should be able to do your resistance training for a half hour followed by your cardio for 15 mins. This will let you get in and out of your workout in around 45 mins to an hour at most.

There are an endless amount of resistance exercises for you to choose from, although I think that some of the bodyweight ones are the best such as split squats, mountain climbers, burpees, pushups, etc. If you have trouble doing some of the bodyweight exercises such as pushups or pullups, you can do assisted ones to make them more doable. For example with pushups, you can do them on your knees until you get strong enough to do them the regular way.

I have followed and tried many different workout plans through the years. In my opinion, the best out there is from Craig Ballantyne and his Turbulence Training workouts.He has an amazing set of workouts that are not only simple to follow either at home or in a gym, but they change every four weeks or so. This way you will never get bored and your workouts will never get stale or unproductive. He actually outlines exactly what exercises to do and has pictures to demonstrate the proper way to do each of the exercises. You can get a free four week workout here to try out. It is a 32 page ebook that you can save on to your computer and be set to go for the next four weeks!

It doesn't matter what you look like now or how old you are. I can show you how to get in great shape. I am 41 and am in the best shape of my life and I can show you how to do the same. So many people get discouraged because they feel that they will never look like the movie stars and fitness models out there. Don't worry about that right now. Just start where you are and make progress everyday.

The fitness industry tries to make it harder than it is, so they can sell you their magic pills. Don't worry I'll show you how simple weight loss can be! Click below to check out my Free 23 page report.