While it is important to always incorporate cardio exercise into your workout regime, especially for weight loss, it is just as important to engage in weighted workouts as well.  Some women still believe that if they train with weights, they will become big, bulky and over muscular.  Lets expose the truth to this myth once and for all!

Weight lifting WILL NOT turn the average woman into the incredible hulk.  Women do not have the same amount of testosterone that men do to gain bulky muscle.   The fact is that women have 20 to 30 percent less testosterone than men.  When men lift weights, the testosterone hormone causes their muscle to grow at a greater rate than women.

Since we as women have much less testosterone,  we simply gain strength and lean muscle without the bulk.   Some women do carry more testosterone that other women.  Even so,  they do not have the capability of growing muscle in such large amounts as men.

If seeing female bodybuilders scares you away from lifting weights, understand that these women have to train practically 24/7 and are on specific eating regimes that promote muscle growth.  Some overly-muscle enhanced women may consume specific drugs that enhance muscle growth as well.

The best workouts for women need to encompass both strength training and cardiovascular training. Women need to do cardio and weight training. I went through a period when I only did cardio training and found that I did lose weight and some body fat.

With only cardio workouts, I hit a plateau in weight loss and did not feel tone.  Even though I lost weight, I still felt flabby.  It was not until after I started lifting weights that I felt my body begin to really firm and tighten. I started losing that stubborn body fat I couldn’t get rid of before.  I was much happier with my results as I developed more shape and strength.

If you are too intimidated to venture into the weight room, start with the machines or find a staff trainer at the gym to help you develop a workout routine specific to your needs. Make it a point to learn correct form and alignment to prevent muscle strains or injury.  Don’t be embarrassed  to ask for help, that’s what they are there for.

Women, keep these tips in mind when you add weight training to your fitness routine. Women are designed to have curves and shape not be big and bulky. So make sure you target the areas that need work. If you want to tone and tighten your legs, butt, hip & thighs, as many women need to,  I recommend: Women’s Lower Body Makeover!

Many times fitness plateaus happen when the body is crying out for a bit more time to recover and rebuild. This is when many think that they need to push harder to continue their results. And that starts a vicious cycle, when training intensity increases but fitness results diminish.

If you find that you aren’t making any progress with your fitness training then it might be time to reduce the intensity of your workouts, either by lifting lighter weights, doing fewer reps, or working out for a shorter time. If you’re doing aerobics, reduce the distances and times of your training for a week or two.

In some cases where people have overdone their exercise routine, a few days or a week off can make a big difference. You might need a complete break to come back rejuvenated. The more experience you have with your exercise routines, the better you’ll get at reading the signs your body gives you, and at understanding when it is time to train harder or when it is time to take a break from your routine.

You might also need to consider having a backup training plan for these times where you will do something completely different to maintain fitness but still have a rest from your usual regime. If you usually run for fitness you might try swimming for a week or two before coming back to your running training again.

Getting past a fitness plateau doesn’t have to be a stressful time. Use your common sense and listen to what your body is telling you to get past them.