Women's Health

Women’s Guide To Weight Training for Fat Loss

Are you a woman who is afraid to get “ too bulky “ or “huge” if you start weight training? Well, let me tell you something, that’s impossible!

You think Arnold and all other professionals got too bulky because they picked a little too much weight? They lift for a living!

They spend days and nights in the gym, eat perfect and then repeat for years to get where they are.

Secondly, your diet matters more than lifting. If you lift and don’t eat any protein, you are going to lose out on muscle and feel weaker.

Thirdly, women lack the balance of hormones that allow men to put on as much muscle as they do. It’s not impossible for women to get bulky, but definitely not easy.

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Set Goals

Do you know what you wish to achieve from your weight training? Are you looking to increase your strength, endurance, stamina, or are you desiring to lose fat? Know what body type you desire and then train accordingly.

Secondly, set realistic goals. Setting unrealistic and highly unachievable goals will demotivate you, and you won’t be able to be consistent or sustain your efforts to reach your goals. Know that fitness is a journey, and not a destination.

Once you start your journey you will discover all sorts of paths you can choose and follow, but be sure to choose the one that will lead you to your desired body. While setting goals, be specific! Don’t just set goals like I want to lose 10 lbs or I want to gain lean muscle.

Be more specific! Set goals like I want to lose 2lbs of fat and gain 1lb of muscle in one week, or I want to increase my one rep max by 5 lbs or so. Know where you are currently, and then set goals accordingly. It’s important and good to set high goals for yourself, but it can be counterproductive too sometimes.

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I know it’s pretty obvious that you need to know your current weight before you start your weight training, but measure your body fat percentages weekly and your maximum reps you can squeeze out on particular exercises.

Measuring your progress will enable you to know exactly how much you’ve changed with the passage of time, and in which areas you need improving.

You can also try new things and then compare the results. This way you know which work out plan helps you achieve what exactly!

If you don’t be lazy and measure your progress at the beginning, you will be in control of everything. You wouldn’t be misled by people who advise you to do a certain work out to get a certain result. Be well informed, always.

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Choose a plan:

Choose a plan from many weight training work outs that will enable you to lose fat the fastest. You can choose to do high intensity interval training (HIIT) to target fat and sky rocket your metabolism.

It is scientifically proven to do the work out with the greatest amount of after burn.

Meaning you will still lose weight up to 48 hours after your workout. However you wish to increase your strength while burning fat, you can do upper and lower body splits to target both.

This way you’d be training the entire upper body one day, and the entire lower body the next.

I must warn you that this would extremely fatigue you and may be taxing to your central nervous system. So you should take ample rest by increasing rest days and working out 3-4 times a week.

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Be regular:

Consistency is the key when it comes to changing your body, whether you’re losing fat or gaining muscle. You need to put in enough time to see your efforts fully bear fruit. Be consistent with the type of your work-outs too.

It’s ok to try new exercises, but if you’re doing for example 4 sets of 8 reps one day, do it through out the week, and if you still feel the need to change it, change it after trying the same routine with all body parts.

Also stick to your diet and don’t cheat yourself by having frequent cheat meals.

In one week allow yourself to have one cheat meal.  Also, cheat meals easily turn into cheat days! Make sure that doesn’t happen.


If you really want to lose fat as soon as possible by working out, you’re going to need supplements! It’s because you’ll be in a calorie deficit and you’ll be working out on top of that. This would make you feel extremely fatigued and tired and would make you feel sluggish.

I would recommend an all natural supplement,  Kou Tea. It is a powerful combination of Green Tea, White Tea, Oolong Tea, Pu-erh Tea.

These are well known amongst professionals who use it for their weight loss characteristics.

You don’t have to worry about side effects because it’s all natural!

This very affordable supplement, unlike other supplements, are proven to:

  • Rev Metabolism
  • Stop Cravings
  • Suppress Appetite
  • Enhances Body Fat Burning
  • Helps body fat reserves to consume energy
  • Signals your body to burn fat
  • Reduces Stress Levels
  • Alleviates mood
  • Increase your body burning capabilities

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Compound exercises:

I would highly recommend compound exercises rather than doing isolation exercises for women when they are looking to lose fat ASAP.

You won’t even have to spend a lot of time in the gym because you’d be doing compound exercises that work more than one muscle group at a time.

The greater the number of muscles that activate, the greater the number of calories you burn, during and after your exercise. They also significantly improve strength and promote muscle growth and fat loss.

Please don’t forget to start your workouts by completely warming yourself up to prevent any injuries. Also I would strongly recommend stretching after working out to help you recover and feel less sore the day after.

You are surely bound to burn fat in a matter of weeks if you follow the above guidelines. Believe and you’re halfway there!

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About Vanessa Duke

Vanessa Duke (born April 14, 1989) is an American professional makeup artist and the founder and CCO of Cliffy's Beauty Shop! I am the Contributing Beauty & Lifestyle Editor of Many Health Magazines and Beauty & Lifestyle editor of Many Online Blogs For Womens Health & Beauty!
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