Female Bodybuilding Tips

Popularity of bodybuilding among women has increased manifold in recent years. Although previously, bodybuilding was considered to be a man's domain, women today do not hesitate to enroll in a bodybuilding program. When it comes to female bodybuilding, it is often said, that women should focus more on developing their upper body as they have naturally strong legs. Here are some proven female bodybuilding tips that can help you to put on muscles without compromising on your health.

Exercises

Simple bodybuilding exercises for women are similar to those recommended for men. However, women need to concentrate more on those exercises that increase the upper body strength. Strength training exercises such as the use of dumb bells or push ups, help build up muscles. Weight training exercises strengthen the muscles whereas cardiovascular exercises help you lose excess fat.

Supplements

There are a number of bodybuilding supplements for women that do not cause any side effects and are safe and suitable for women. One such popular supplement is creatine monohydrate, that has tremendous nutritional value. Calcium body supplements designed for women, keep their bones healthy and strong. Maintaining the strength and stability of bones is extremely beneficial when it comes to bodybuilding. Even vitamin B body supplements are very useful to the body as they positively affect the skin, hair and the eyes. These supplements accelerate the metabolism of the proteins, carbs and fats. Protein bodybuilding supplements are available in powder form and can be easily mixed with a shake or a drink to promote health and fitness. These supplements allow your muscles to grow bigger. Whey protein is another supplement that helps in bodybuilding. It is very useful for bodybuilders as it promotes muscle growth. Whey protein is available in liquid form which helps you consume high amounts of protein. L-Glutine is another essential bodybuilding supplement that should be included in your diet. It is an amino acid and found naturally in the body. It carries out a number of functions including muscle preservation and protein synthesis.

Diet

A proper diet is as important as performing bodybuilding exercises, to get the desired results. Protein is one of the most important nutrients to build muscles. A diet to augment female bodybuilding must be rich in proteins. Foods such as fruits, vegetables, fish and chicken, are a great source of protein. It is advised to have a heavy breakfast as it increases metabolism. The routine of having 3 meals a day should be stopped. It is essential to eat a meal every 3 hours as the body requires nutrients regularly to repair and buildup muscle tissue. Female bodybuilding nutrition mainly involves the intake of proteins and carbohydrates. Protein is a vital nutrient to maintain metabolism and reduce fat.

Workouts

Female bodybuilding workouts which incorporate cardio exercises, are considered to be the best. Cardio workouts like running on a treadmill, should be a part of your bodybuilding program. Squats are a good way to burn calories. Other exercises that provide effective results are deadlift, bent-over barbel row and bench press. For your biceps, you need to include standing barbel curls, preacher curls and incline curls. Workouts such as hamstring curls, leg presses and calve raises, strengthen the legs. These are some female bodybuilding workouts that must be included in your training routine. Joining a workout program that covers training, nutrition and supplements, can also be beneficial for women to develop a well toned body.

These are some of the female bodybuilding tips that have been recommended by female bodybuilders and will help you accomplish your bodybuilding goals.

Fitness Exercises for Women

The only sure shot, healthy and proper way to gain muscle, lose weight, and/or stay fit is through a well-balanced diet and exercise. There is no way around this fact, except for popping dangerous and risky drugs or cosmetic surgery. Even the advertisements on television and in magazines are false that claim to help you achieve your ideal body proportions, no matter how skinny or overweight you may be, by taking the muscle building or fat burning supplements. Instead of risking your life by trusting these false advertisements, why not give time to exercises that will provide actual results. Total body toning exercise for women successfully help you lose extra fat, gain more energy, and provide better overall health. Here are some fitness exercises for women that target your problematic body zones.

Strength Training Exercises for Women

Now summertime stroll in the evening are considered a good habit to stay in shape, but it actually doesn't do much to show those changes. Besides, working out at the gym or at home, other fun summer activities can provide hardcore body-shaping benefits. You can continue your regular exercises during the week, and over the weekend, can indulge in these exhilarating weekend activities. If you really want more rigorous fitness exercises for women, then take a look at the following outdoor activities. Find out more information on fitness training.

Cycling
A fantastic workout, it ensures an overall fitness without having you realize that it is doing good to your body. Cycling is the most effective form of fitness exercises for women, as it helps shed those extra calories and give you firm abs. For every hour of cycling, you burn about 500 to 700 calories per hour, depending on the speed and terrain you choose. Other benefits of cycling are:

• An aerobic exercise which gives your heart, blood vessels and lungs excellent workout and reduces risk of heart problems.
• One of the best thigh exercises for women, as it trims and tones the upper thigh, hamstring, and calf muscles.
• Regularly going for a ride helps relieve stress, anxiety, and depression.
• For those who wish to reduce weight, cycling can be very beneficial, as it reduces waistline and excess fat.
• Cycling builds your stamina and helps you carry out daily activities with ease. Read more on cycling for weight loss.

Kayaking
Kayaking may seem difficult, but can actually be learned in few days. It is not just a hobby anymore as kayaking has many health and fitness benefits. You can relax, enjoy a fun social sport and have a great workout all in one. Involve your family and friends along with you and spend couple of hours enjoying your time together. For every hour of kayaking, you burn about 400 or more calories per hour. Other benefits of kayaking are:

• Kayaking reduces stress levels, as it facilitates you into breathing fresh air (rather than stuffed gym environments).
• Depending on how fast you paddle, you can actually add kayaking into your weight loss program (400 calories per hour).
• You build great amounts of muscle strength in your arms, chest, abdomen, and shoulders.
• As a sport, kayaking requires your body to be flexible, which in turn helps you get a great aerobic exercise.

Tennis
Another physical activity which can be considered as one of the best fitness exercises for women is tennis. It benefits both body and mind, which gives tennis an edge over all other physical activities. You can grab a friend for a fun game of tennis over the weekend and sculpt your entire body. For every hour of tennis, you burn about 544 calories per hour. Other benefits of tennis are:

• Instead of using tennis as a recreational sport, go for a more cardiovascular approach, as it reduces the risk of heart problems.
• Trims and tones your arms, shoulders, back and abdominal muscles like a pro.
• As tennis works, many muscle groups in your body all at the same time, it helps improve overall balance, dexterity, and agility.
• Tennis helps lower body fat and cholesterol, as it reduces stress levels.

The main idea behind the fitness exercises for women mentioned above is to provide you with fresh air. When the weather is great outside, why spend your time stuck in a stuffy gym to workout. Instead, get your friends and family along with you and have some fun while shedding calories, staying motivated, and building a firm, toned body.

Planet Fitness Gym Membership

Planet Fitness was founded in the year 1992, when Michael Grondahl took over a gym which was financially struggling. He reduced the prices of the gym, to compete with the other well known brands of gyms. This low cost business model is focused on the first time gym users, rather than more experienced gym members. Planet Fitness started franchising in 2003, and now has a chain of over 300 clubs for fitness training in 31 states, with a membership base which is nearing 2 million. Planet Fitness gym membership is very cheap compared to other well known gyms. Here are more details on membership of Planet Fitness gym, and the gym's reviews.

Membership of Planet Fitness Gym

• Planet Fitness has a basic membership plan which is under USD 10 for a month.
• The USD 10 membership is basic, but if you want some more facilities then you can go for the USD 19.95 monthly membership.
• In the USD 19.95 monthly membership one can use the tanning beds and massage chairs.
• After signing up for their membership you get a styling T-shirt and a purple pen for free.
• The sign-up fee is USD 49.
• The club also serves pizzas and bagels once a month.
• They are going to introduce an annual Planet Fitness gym membership fee for USD 39, which will start around June 2011.

Planet Fitness Gym Reviews - Positive

• Planet Fitness offers a gym membership for a very low price. It doesn't ask you to sign up for an annual membership. If you don't like the gym, then one can quit it from the next month.
• Planet Fitness has all the necessary fitness equipment for exercising that one needs. Every Planet Fitness gym is equipped with many cardio machines like treadmills and elliptical trainers. They also have dumbbells and machines for weight training.
• Planet Fitness is also called as a 'no frills gym', which means it is perfect for people who are not looking for additional facilities like a pool, racquetball club or other fitness classes in a gym.
• It is aimed at new members and is famous for its 'no judgment zone'. No judgment zone or judgment free zone (JFZ), is the philosophy on which the gym is based.
• All the equipment of the gym is catered to the first time users to perform the gym workouts, hence no bodybuilders or muscled people will be mocking the lack of gym prowess of the new users.
• They also have plenty of TV's, and one can continue running and jogging on the treadmill while watching their favorite TV shows.
• The club also has a juice bar where smoothies and other bottled drinks are sold.
• It also has a small area where clothes and few products like belts and gloves are sold.

Planet Fitness Gym Reviews - Negative

• There was a controversy because of a New York Times stating the public cancellation of a patron's membership at their Wappingers Falls, NY location. However, this resulted in the club calling the police on the member. Afterwards, a lawsuit for defamation on part of the ex-member was filled, this was finally settle for an undisclosed amount.
• Planet Fitness doesn't offer any personal training, however, there are three free classes which a member can attend. The classes are about how to use the machines and to do the exercises.
• Planet Fitness customer service reviews by many users are not positive.

This was all about Planet Fitness gym membership, and some of the positive and negative reviews. If you are looking for a fancy place which has excellent service and offers good personal training, then Planet Fitness is not for you. However, if you are looking for a way to lose weight fast or be fit, then Planet Fitness has all the equipments and facilities at an unbelievably low monthly membership.