Weight Loss Spotlight

Workout For Shape

There are as many different workout goals as there are people on this earth but most women come into the health club with one goal in common, they want to get in better shape. Working out for shape is different then working out to gain size or even losing weight. To focus on symmetry rather then weight requires weight training more then cardiovascular exercise. Combining free weights and machines you can shape the body anyway you want with a proper workout program and the right nutrition. If you want to create a nice toned body, your weights should stay within the range of manageable to heavy and the repetitions should go from 15 up to 20 per set.

In other words, each exercise included 3-4 sets of 15-20 repetitions. Depending on your ability to build lean muscle mass, you can either do a circuit-type training program for lower body and one for your upper body or you can work through your whole body each workout. The easier you put on muscles, the higher the tempo should be in your workout to prevent you from gaining size. The frequency of your workouts also has to do with your ability to build muscle. If you see a fast change in your body, you need a little bit more recovery time in between workouts then somebody who see little or no results. Everybody is different and the difficulty lies in finding out what your body responds to and what it doesn't.

The diet plays a big role in shaping your body. The carbohydrate intake should be high enough to give you energy to workout but the majority of carbohydrates should be consumed from early morning to late afternoon and towards the evening the meals should consist of mainly protein and vegetables to prevent any excess carbohydrates from being stored as fat.

The other option if you are looking to firm and shape your body is to take the aerobic classes offering a combination of aerobic exercise and 20-30 minutes sculpting with weights. This combination is excellent for anybody who is trying to firm up or build just a little muscle mass in order to obtain the perfect shape.

Using your own bodyweight as resistance is yet another option when it comes to shaping your body. The floor exercises used in the aerobics classes are usually exercises that don't require any equipment and are therefore easy to perform at home in front of the television or in a home gym. Good basic movements that still work very well while shaping your body are sit-ups, pushups, lounges, free squatting, dips, chins and leg raises. None of these exercise movements require any weights or other equipment only proper form and consistency.

You need to work out at least three times a week to see any results at all and yet not over train your body. Ideally, spacing out your workouts with a day of rest in between is the healthiest and safest way to reach your optimum fitness goal. For example workout on Monday, rest on Tuesday, workout on Wednesday, rest on Thursday and workout on Friday. Then over the weekend either rest completely or do a different kind of physical activity such as bike riding or hiking.

The most important part as in any kind of workout programs is to listen to your body and adjust the workout accordingly. If you feel over trained, don't feel guilty for not working out. Take a day off from exercising and let your body recovery fully before working out again.

To keep pushing yourself when your body is over trained is not only damaging to your muscles but to your immune system. When you immune system is weak and under stress you are more prone to viruses and germs then when your body is given a chance to recover fully.