Benefits of Weightlifting Exercises For Women's Health

Most women are not interested to do weight-bearing exercise.Generally, they refused saying the reason a cliche; "Serem ah, then my body stout like Ade Rai".
But is it true that every women who do weight-bearing exercise will have a body built like that? The answer is no.
The reason, according to Andjani Kwee, a model who is also a personal fitness trainer, female testosterone is only 1 / 10 than men. So, no matter how hard she practiced, her muscles will not become like men.
Andjani asserted, many positive benefits that can be obtained by performing women lifting weights. For example, to lower cholesterol levels, healthier heart, better bone density, muscle strengthening and fat will also be quickly eroded."Because of the muscle itself is the engine of the most effective fat burner. So, if you want to have a beautiful body, tight, dense and low-fat, start lifting weights," said the woman has ever won the championship three women contest this national fitness when found in Anti-Aging Lifestyle workshop in Jakarta, Sunday (11/27/2011).
Andjani told, never fixated on the posture of the bodybuilder on display in the magazine. Given their profession as a bodybuilder, it is common knowledge when the athletes using anabolic steroids to increase testosterone levels, in addition to the extra hard in training.
"Meanwhile, if we're ordinary people who may not be strong through it," he said.
 Andjani provide examples of variations of weight training for the entire body. This exercise can be done for you beginners, especially women:Day 1: The upper body workout by pushing movement (eg shoulder, chest, triceps) + stomachExample: shoulder press / lateral side -> shoulders, chest press / push-ups -> chest, dumbbell kickbacks / close grip push-ups -> triceps, crunch -> abdomen (do 3-4 sets with 12-15 reps on each setnya)Day 2: lower body (eg quadriceps, hamstrings, calves) + stomachExample: with dumbbell squats / lunges -> Quads, stiff-leg deadlift / leg curl -> hamstrings, standing calf Raises-> calf, leg Raises -> abdomen (do 3-4 sets with 12-15 reps on each setnya)
Day 3: The upper body with attractive motion (back, shoulders, biceps) + stomachExample: Pull up (with your own body weight) / dumbbell rows -> backs, dumbbell shrug -> shoulder, hammer curls -> biceps, crunch / leg Raises -> abdomen (do 3-4 sets with 12-15 reps on each setnya )Do weight training 3 times a week. Each exercise at least 45 minutes and always end with cardio exercise (brisk walking at least 20 minutes)
About the diet
In addition to weight training, continued Andjani, it is no less important to consider is diet. Most women many are skipping meals because they think he's going fast so skinny.
"And that's wrong. With skip meals, your metabolism will actually slow down the body, consequently have to starve but still fat. Diet is not never eat, but to manage your diet with a good right," he said.
Sample diet:
You can eat up to 5-6 times a day, with a composition of 3 main meals and 2 snacks.
* 3 main meals: the composition of complex carbohydrates (brown rice, sweet potatoes, wheat, fist-sized only) + protein (tofu, tempeh, meat, fish, chicken breast, egg whites, no fried) + palm-sized vegetable or fruit- fruit taste.
* 2 times healthy snacks: nuts be boiled / roasted, nonfat yogurt, soy milk, cottage cheese, jelly, palm sugar, tofu boiled / roasted, and fruit.