Any exercise is good exercise, but you may have more specific goals than increasing your daily amount of movement. Many women want to lose weight, increase mobility and flexibility or improve their cardiovascular health. Here are six tips for women who want to burn fat and strengthen their muscles.
1. Make Dietary And Lifestyle Changes
If you want to burn fat and develop stronger muscles, you need to make certain dietary and lifestyle changes in addition to adjusting your exercise routine. Incorporate high amounts of protein, fiber, whole grains and healthy fats into your diet to increase satiety and energy levels. You may also want to start incorporating supplements such as protein powder, fat burners for women, iron or fiber into your diet. Make sure you get enough sleep. Rest for appropriate amounts of time between workouts to avoid injuries from strain and overworking.
2. Work To Build And Lengthen Muscle Tissue
Fat burning isn’t all about weight loss. In fact, some people gain weight when they burn fat because they’re building their muscles, which weigh more than fatty tissue. Instead of focusing solely on weight loss, focus on fat reduction and building and lengthening your muscles. Developing lean muscle and body mass may increase your total body weight, but in the process of building it you will have burned more unhealthy fat and improved your mobility, strength, flexibility and overall health.
3. Focus on Resistance Training And Progressive Overload
The best exercise method for burning fat and strengthening muscles simultaneously is through resistance training and progressive overload. Resistance training refers to exercising utilizing weight. You may use body weight in the form of tools such as resistance bands and movements such as push-ups and sit-ups or you may use eqipment such as weights and weight machines. To progressively overload means to gradually increase the weight you’re exercising with or the number of reps you can do. Once your muscles adapt to the current level of resistance, you can further increase it to further strengthen them.
4. Don’t Forget To Stay Hydrated
Adequate hydration is essential to any healthy exercise routine, but particularly if your goal is to build or strengthen muscle. The body needs water to recover from average daily activities. The more you exercise, the more you need to replenish your hydration to stay healthy. Your muscles utilize water to move effectively. If you don’t stay adequately hydrated before, during and after a workout, then your progress will be slower than you initially anticipated or you may not feel well.
5. Incorporate Cardio That Fits Your Preferences
Experts are split on how much cardio impacts fat burning and muscle strengthening but the fact is it’s important for your cardiovascular health. Therefore, it’s an important component of maintaining or improving your overall health. You should incorporate cardio into your exercise routine in whatever way fits your needs, safety requirements and preferences. Work with your doctor and a trainer or coach to determine what type of cardio to do and how much time to spend on your cardio compared to other types of exercise.
6. Remember That Progress May Be Slow But Steady
Burning fat and strengthening muscles safely is a slow process. You shouldn’t expect instant results. Avoid rushing dietary changes or progressive overload. Both can be dangerous if you don’t give your body time to adjust. Try not to let yourself feel discouraged if you don’t start seeing results immediately. Give yourself time to get used to your new exercise routine. Set achievable benchmark goals so you have something to strive for.
Before making changes to your lifestyle, diet and exercise regimen, you should talk to your doctor and a dietician or exercise coach. These professionals can help you make smart decisions regarding your health, nutrition and workout regimen. They will help ensure you work toward your goals with a healthy mindset and don’t overexert yourself or do anything that will be detrimental to your wellbeing.
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