A woman's guide to muscle and strength by Irene Lewis-McCormick

By Irene Lewis-McCormick

Outlines a coaching routine designed particularly for ladies and comprises routines for every sector of the physique in addition to advised work out schedules.

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Extra info for A woman's guide to muscle and strength

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Women’s Fitness Myths Before you begin your strength training program, you need to understand the facts about many aspects of exercise, including cardio training, flexibility, and to some extent, the role diet plays in helping you reach your fitness goals. It takes more than just lifting weights to own the ideal female physique—one that is strong, low in body fat, and high in lean mass, that provides muscle definition, and that 17 18 A Woman’s Guide to Muscle and Strength functions well in everyday life.

This can be difficult and potentially dangerous if you are lifting weights overhead or performing certain difficult lifts without the assistance of a spotter. Isolating specific muscles can be difficult with free weights. To target the muscles you want, you need to use very precise techniques. For example, free weights can be swung for momentum rather than lifted slowly and steadily. In some cases, a lack of control can lead to injury if you don’t use proper technique. However, with a knowledge of safe lifting techniques, you can perform a wide variety of dumbbell exercises that will work your muscles in distinctive ways.

Spot reduction is the mythical belief that fat can be lost in specific areas or muscle groups. However, fat is lost throughout the body in a pattern dependent on genetics, gender, hormones, and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems that the first areas to get fat or the last areas to become lean are the abdominals, hips, and thighs. But, although you cannot spot reduce, you can spot train, meaning that you can strengthen a specific muscle group through aerobic activity and resistance training.

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