Everyone has an ideal body that they want to work for; males usually aspire to look like particular athletes or fitness models and the same thing can be said for females. There are also a large amount of females that step into the gym with no idea where to start; the reason for this is because the majority of attitudes linked to women stepping into a fitness suite are stuck in the 1950's. Historically, women did not have the right to exercise or share the same facilities as the men, but times have changed in the 21st century to the extent where in some gyms there are women only hours or even women-only areas to help women ease into their new lifestyle in a much more "comfortable environment". This is a good concept for gyms to adopt as it eases their minds , however eventually they should be encouraged to train amongst other men and women, and we will explain why.
There is no such thing as "women should train a certain way compared to men" or "women should not train as hard as men". Women should train however they want. If their aims are to develop muscular strength then women should be looking to train as hard as the men (Obreshkov, 2013). Now this is where the fear of women "losing their femininity" comes into play if they are given any goal that is linked to muscular development. Don't be alarmed however, no matter how hard you train you will not "look masculine", females have lower amounts of testosterone than males. There is no consistent evidence to show that weight training increases the amount of testosterone in women (Kraemer & Ratamess, 2005), which can be deemed a good thing as it is a hormone that stimulates the development of male characteristics.
In order to burn fat lifting weights is highly encouraged, the added benefit of this is that it builds muscle to a better degree than if you were to just stick to running on a cross trainer for 45 minutes.
A unilateral training approach is recommended by (Sander, 2008). What this basically means is training muscle groups individually (for example back & shoulders, legs and calves, shoulders, etc.). Training with this approach in mind rapidly improves muscular strength including the weaker muscles.
The differences between men and women who do weight-bearing strenuous exercises,according to (Boyanov, 1994) are as followed:
The gold-standard training programme would consist of a correct dose of aerobic (cardio) and non-aerobic (weight-bearing and other exercises such as flexibility) exercises combined with a healthy diet and a daily routine (things that will be touched upon on other articles). If you already have aerobic exercises in your programme then well-done, but if you are a woman reading this that steers away from cardio then re-consider it; although you are getting the definition in your body by implementing weights to your programme a greater amount of fat is lost with cardio than with weight training alone (Marinova, 2002).