It's perfectly obvious that the ideal woman's body is very different from the ideal man's body. Also, men and women gain, store and burn fat differently and as we all know, women have a much harder time keeping fat under control than men. For many years, the fitness industry seemed not to notice these facts recommending the same routines, regardless of whether you are a male or female. Doesn't it make sense that a woman should have an exercise program that is specifically designed for her goals?

Many women hit the gym with a vengeance and go on an all out weight training program that is the same as their boyfriend's or husband's training program. They lift very heavy weights, focusing mostly on the chest, back and biceps allowing the muscles time to rest, recover and GROW. And guess what… these women grow, just like their men. Of course women have much less testosterone then men, so the potential to get as big and strong as our male counterparts is not there, however, some women can see a substantial increase in their muscle size if they train like a man. The reason lies within their DNA. We are all predisposed to respond to exercise in a certain way, simply because of our genetics and depending on what body type you have. Many women's bodies respond to weight training by getting larger when weight training is done like a man would do.

When it comes to strength training, you can still count on one of the old rules. To get bigger: use heavier weights, fewer repetitions and allow plenty of time for muscle recovery. To promote endurance, build lean muscle mass and reduce: train with lighter weights, more repetitions and high frequency. (3 - 6 days a week.)

A circuit-training program that incorporates weight training and aerobics is ideal for a woman. As a WorkoutsForWomen member you receive a weekly Workout Circuit designed to help you lose weight and enhance muscle tone without adding size. The routines involve a 15 - 20 repetition concept, so you won't create bulk, as you would on a man's program, which may recommend lifting 8 - 10 repetitions. To train for shape, take no rest periods between exercises or circuits except for a drink of water.

This approach to weight training offers the best results and a decrease in size when the muscles are not allowed to recover fully, so training as many as 4 to 6 days a week is advised for maximum decrease in inches. This lower weight higher repetition approach is safe to do on consecutive days. Once you've attained your goals, a program of performing your Workout Circuit 2 to 3 times a week will maintain strength and your new physique.

So you want to lose fat, gain muscle tone, firm your arms, flatten your abdomen, lift and shape your rear, and maybe shave a few inches off your hips and thighs? Then train like a lady!

Article provided by Joni Hyde, creator of www.WorkoutsForWomen.com .

Posted 5/17/06