Women's Fat Loss Site » Women’s Sports Training

Women’s Athletic Bodyweight Workout

myfitnesshut — Tue, 18 May 2010 23:58:08 +0000

Women’s athletic bodyweight workouts will blast fat from your body like crazy…just try a workout and see for yourself!

Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:

–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace

Use correct form and get after it!

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Soccer Throw Tones Upper Body

myfitnesshut — Thu, 15 Apr 2010 23:55:09 +0000

The soccer throw with medicine ball is a great power exercise that tones your upper body and improves your core strength. The soccer throw is an advanced core exercise that is usually done at full speed. Power exercises train your muscles to fire faster and tone your upper body sooner.

Do the soccer throw at full speed if your body is ready for the intensity. Practice at less than full speed to perfect your technique and avoid injuries. Use a medicine ball that is 10% of your bodyweight if you can throw a ball this heavy at full speed. If not, start with a lighter ball.

Be sure to also use your legs as you throw the medicine ball. If you don’t use your legs, you won’t be able to throw at full speed. Don’t stand straight up as you throw. Keep your back leg straight and your front leg bent.

Medicine ball exercises are a good change up from just lifting weights. You are able to use natural body motions with medicine ball exercises.

GET HER FITNESS HUT’S FAT LOSS MANUAL and use the soccer throw and other medicine ball exercises to tone your total body!

“TONE YOUR BODY FOR LIFE OR SPORTS!”

“Exercise is not my life…..exercise makes my life better!”

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Depth Jumps For Women

myfitnesshut — Thu, 21 Jan 2010 07:40:42 +0000

Women should include depth jumps in their exercise routines! Depth jumps burn leg fat and help shape your butt, hips, thighs and calves. Build adequate body stabilization and strength before doing depth jumps and other jump exercises.

The depth jump is a plyometric exercise that will work your quadriceps, hamstrings, glutes and calf muscles. You will improve your athleticism and speed.

If you play sports, the basic depth jump can be tailored to your specific sport. For example, basketball requires landing on one leg in many situations. So, you could progress from two-legged to one-legged depth jumps.

You should perfect jumping and landing techniques before doing depth jumps.

1. Stand on top of a plyo box or platform. A higher plyo box will improve your leg strength more and a lower plyo box will improve your speed more.

2. Step forward (don’t jump) off the plyo box and land on the balls of your feet. Don’t land on your toes or your heels or you could damage your knees.

You can do one depth jump at a time or repeating depth jumps. With repeating depth jumps, you would step off a plyo box and immediately jump up onto another plyo box. Repeating depth jumps are more applicable to real game action.

Use your arms to add to your speed by swinging them back before stepping off the platform and swinging them up as your feet hit the ground (ready to jump again). Keep your back in neutral alignment (not arched or rounded) and look staight ahead.

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My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Female Athletes’ Training–Get Faster!

myfitnesshut — Mon, 30 Nov 2009 08:47:49 +0000

Running sprints will make you faster! If you run alot of long distances, you will not get faster! Run sprints at the beginning of your workout when you are fresh. Rest 1 minute for every 10 yards sprinted. So, if you are sprinting 60 yards, rest 6 minutes between sprints. You need to run each sprint with maximum effort in order to get faster!

Because you will rarely reach maximum speed during the game, playing speed is also critical. No matter what sport you play, there are only 5 ways to improve playing speed:

1.Starting ability is critical. You can improve starting ability by practicing starts from 3-point, 4-point, standing and moving positions. At this point, it is important to accelerate to maximum speed (or as close as possible).

2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.

3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction.

The more force you apply to the ground, the more the ground will “give you power.” When you run, don’t lift your knee past your “thigh being parallel” to the ground. This way, you will use your “power center” (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors.

In other words, running “with high knees” is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

4. Improve your speed endurance. Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints.

5. Improve your running mechanics. You should practice running mechanics every day.

Your goal should be to play the game faster than your opponent!

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“Exercise is not my life…..exercise makes my life better!”

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My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Burn Body Fat, Be A Better Soccer Player

myfitnesshut — Thu, 19 Nov 2009 23:09:00 +0000

Don’t be a fat soccer player or athlete! If you are too fat, you won’t be the soccer player you could be! Eat less food, burn fat and lose weight! While its true that you inherit a certain body type, don’t blame genetics if you’re overweight or fat. Ultimately, your body weight will depend on how much you eat and how much you workout, not your genetics.

If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be. This can be a good thing if you are pumping iron and building muscle. But, if you are lazy, you will get fat!

You need to know how many calories you need each day. Start by learning your basal metabolic rate (how many calories you would burn if you did nothing all day). If you have a caloric surplus, you will gain weight.

Keep a food journal. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal!

Take responsibility for your body and do the things necessary to change your body composition! It will make you a better soccer player!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!