Скачать или смотреть GUIDE TO WOMEN TRAINING - LEAN ARMS , HIPS & LEGS | ARJUN SINGH

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Today i will be talking about the ways women can improve their training and get better results from their workouts -

1. Understanding testosterone level differences - women have far lesser amounts of testosterone present in them as compared to men so the notion of being afraid to train heavy under the fear of putting on enormous amounts of muscle is totally false . Women's bodies are not designesld to naturally promote muscle building , unless and until a female is following a strict nutrition and training plan along with the addition of perfromance enhancing drugs  she cannot build lean muscle as easily as men.

2. More type 2b fibres as compared to type 2a fibres - women have an abundance of slow twitch fibers as compared to fast twitch fibers giving them an evolutionary advantage over men when it comes to endurance type activity . Hence they benefit more from training that involves a higher number of repetitions along with smaller rest intervals .

3. Fat partiton - genetic mapping of males vs females leads to favourite body parts for men vs women when it comes to storing body fat . Women are predisposed to storing body fat in their upper arms, hips and legs and so these areas will be the first to show signs of fat deposits and the last place for fat to leave the body.  Getting these areas lean requires a well structured diet plan and training regime alobgwith patience and time to see good results

4. Compound lifts  vs isolation training - women can benefit more from platforming compound movements as compared to islolation exercises because they will move the body in a 3D (3 - dimensional) space thus activating more muscles in the body leading to a better overall workout as compared to isolation training.

5. Cardio - add cardio gradually in your routine , skip lifts and take the stairs , walk instead of driving . These small habits will add small intervals of cardiovascular work to your daily routine helping you burn body fat by keeping your metabolism up!

6. Watch your calorie intake - write down what you eat and calculate the amount of calories you are consuming daily. Then start by adding a small defecit of 300 calories and watch your weight go down slowly. Dont cut more calories until your results get stalled. Only then you add more cardio or cut back on the calories in small denominations.