Health & Fitness
Gym Workout Routines for Girl’s Weight Loss
Many girls shy away from the gym because they are unsure of what ….
Many girls shy away from the gym because they are unsure of what exercises they should be doing. Planning a gym workout routine for weight loss dose not have to be complicated. The Centers for Disease Control recommends that girls up to age 18 get at least one hour of physical activity a day. Meeting this requirement, along with a healthy balanced diet is enough to help girls lose weight.
BURN MORE CALORIES
Cardio exercise burns more calories than lifting weights in the gym. You want to do an activity that elevates your heart rate for at least 15 to 30 minutes of your workout. Most gyms are full of cardio machines that will guide you through an effective cardio workout such as ellipticals and treadmills. Be sure to start with a five-minute warm up at a slower pace. In case you are involved in a sport, dance class or any other physical activity, skip the gym on those days to avoid overworking your muscles.
RESISTANCE TO FAT
Although cardio is better at burning calories than strength training. Muscle-building workout is also important. Include at least three days a week of strengthening exercises into your daily 60 minutes of physical activity. Build lean muscle mass by strength training boosts your metabolism and decreases fat. But if you don’t want to be so bulky like the guy’s to build muscle, you should avoid lifting dumbbell which is too heavy for you. Dumbbell exercises are an easy way for you to build lean muscle all over.
UPPER BODY EXERCISES
Dumbbell exercises for your shoulders, chest, back and arms will help you not only burn more calories but give you a more toned look. Choose dumbbells that challenge your muscles but are light enough to complete each set with good form. Do each exercise 10 to 15 times and then take a two-minute break. Repeat the exercise for another to sets – 10 to 15 times each set – with a two-minute break in between. Do dumbbell bench presses and bent over rows to target your chest and back. For your shoulders do shoulder press and biceps curls for the front of your arms. Finish with triceps kickbacks to target the back of your arms. A trainer can help teach you correct form and empower you to work your way around these exercises.
LOWER BODY EXERCISES
Body-weight exercises like squats and lunges are effective for working your legs, hips and butt. Try three sets of 15 squats combined with three sets of 10 lunges on each leg to hit all major muscle groups including your stomach muscles. To do a squat, begin with feet shoulder-width apart. Keeping your stomach in and back straight bend at the knees until your thighs are parallel to the floor and come back to starting position. To do lunges, keep your shoulders back and upper body straight. Step forward with your right food until your knee is above your ankle and both knees are at a 90-degree angle. Go back to starting position and repeat with your left foot going forward. Add on other leg exercise like the leg press and calf rises.