Bodybuilding.com - Cheryl DeLuca - Weight Training For Women Part III.

If you continually stick to a weight training program you will begin to see results with in two weeks. Your scale may not show it, but your clothes will be fitting better, and your mirror will be showing it.

By: Cheryl DeLuca

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Eat a high protein, moderate carbohydrate, and low fat diet. Learn more
Perform aerobic activity about 3-4 times a week.Learn more
Do a well-balanced weight training routine on a regular basis. Learn more
Take supplements that will help aid in losing fat and increasing lean muscle mass. Learn more

EAT A HIGH PROTEIN MODERATE CARB AND LOW FAT DIET
In the early 1980's there was a major diet movement which consisted of many doctors and professionals advising people to consume a lot of carbohydrates and a low amount of fat to help fat loss. The diets consisted of eating lots of low fat pastas, cereals, and vegetables and small amounts of meat, protein, and fat. Yet Americans in the 1980's were the fattest that they had ever been with the obesity percentage being very high. In fact, it's continued to rise during the 1990's. So, what was the problem? The high-carbohydrate/low-fat diet just does not work. The truth is a high-protein/moderate-carbohydrate diet is the most effective for controlling weight problems. It also aids in controlling diabetes, and heart disease. For some reason many women do not eat an adequate amount of protein. This can really be very detrimental to someone who is trying to lose weight because of the importance of protein. Amino acids and protein are the building blocks to the entire body, and a complete source of protein is necessary to help in burning excess calories and fat. Some good sources of protein include eggs, meat, poultry, fish, and cheese. You can also supplement your protein intake by taking a protein shake or bar. My favorite bars and shakes are the: Solid Protein Bar, Lean Body bar, Nitro-tech, and Pro-Blend 55.

PERFORM AEROBIC ACTIVITY ABOUT 3-4 TIMES A WEEK
Aerobic activity is also important to keeping you in good shape and achieving that physically fit body. Aerobic activity helps with the cardiovascular system, keeping the lungs and heart

in good condition. This helps you shed off those extra pounds and lower your dress size. There are many different types of cardio exercise that you can do, these include: walking, running, stair climbing, aerobic classes, swimming, and bicycling. I personally recommend group classes, which can hold you accountable. Get a workout partner! There will be some days when you do not want to exercise and there will be days that she/he doesn't, but you can push each other, hold each other accountable and keep each other going.

DO A WELL BALANCED WEIGHT ROUTINE ON A REGULAR BASIS
There are many different theories on weight training. Do you want to do a program that consists of lifting lightweight numerous repetitions or a heavy weight with less repetitions? This is purely up to you. Studies have shown though that if you are trying to increase muscle mass and gain strength then a little heavier weight may be beneficial. Or are you more interested in losing body fat while toning up? Then you may want to go with the lighter weight repeating the set more times. This helps you to lose more body fat. Both methods can be beneficial and a mixture of the two would probably help the most. Cycle your workouts! Try something for 4-6 weeks and then try something new, you don't want your workouts to become boring and drab. Be sure to lift weights at least three times weekly for a minimum of a half an hour each setting.

TAKE SUPPLEMENTS THAT WILL HELP AID IN LOSING FAT AND INCREASING LEAN MUSCLE MASS.
There are many great supplements out there that are totally safe for women to take. Some that I recommend for fat loss are Hydroxycut, Xenadrine NRG, and Nutrex Lipo 6. These stimulant supplements will help you shed the fat off quickly. You may also try Creatine. Believe it or not it is great for females, and does not cause you to bulk up. It helps you to gain lean muscle mass by providing more ATP energy and aids in recovery. If you are not getting your daily dosage of protein, don't forget to stock up on shakes and bars. You may also want to consider taking a multivitamin, glutamine and an antioxidant which can be helpful to your muscle recovery and health in general.

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