Looking for Workout Routines for Women?

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ALL WORKOUT ROUTINES FOR WOMEN we offer here are composed by PROFESSIONALS that "walk the talk" & EXCELL at FITNESS!

ALL PROGRAMS are categorized by LEVEL and DESIRED GOAL

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  Workouts programs are sorted by:
  • GOAL - muscle toning, fat burning & weight loss, maintenance workouts, strength training workouts, ab workouts, individual muscle group workouts and even muscle building & density (don't worry you can't get "bulky" like guys with muscle & density building routines - they are simply "hard body" routines for women).


  • FREQUENCY of TRAINING - number of workout sessions per week.

  • DURATION of PROGRAM - length of weeks.

  ALL WORKOUT PROGRAMS, and BONUS E-BOOKS are in professional standard Adobe Acrobat (.Pdf) format.

If you don't already have Adobe's reader on your computer, download FREE on their website Adobe.com in just a couple of minutes.

ALL workouts are printer friendly and conveniently formatted for letter size paper (8.5 by 11 inches) to fit nice and snug on 1 page.



REMEMBER - This is ONLY a random SAMPLING of a FEW

ACTUAL workouts from the


IMPORTANT NOTE: After you complete the PAYPAL Checkout Process, DON'T FORGET to click on "RETURN TO MERCHANT" to instantly access our THANK YOU page with the Workout Plans DOWNLOAD LINK

So what's important when it comes to workout routines for women?

Most women, other than those interested in pro bodybuilding, are interested in weight loss, getting a slimmer and more toned body while increasing energy levels.

If you are interested in weight loss you must realize that no weight loss plan can be complete without some form of weight training.

Weight training is crucial to getting a lean and toned body while loosing the unwanted fat. Also, the heart rate fat burning dynamic is a very important factor you need to be aware of because it's an essential fat-burning element.

Our workouts are carefully composed by fitness professionals who know what they are talking about when it comes to health, fitness and nutrition.

The workouts you will find in this women's workout package are for those who are serious about getting results!

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Workout Routines for Women - Getting Bulky?


One of the most common myths is that women who do weight training will get bulky. This is not true.

Fact is women who weight train speed up their metabolism and burn more calories and get their muscles in shape and increase energy levels.

Women cannot get bulky as easily as men simply because they do not have testosterone (essential for building muscle) levels such as men.

Women who want to firm and tone their bodies have to do some weight training. Going on a diet alone will not tone your muscles.

Workout Routines for Women - Loosing Weight

Another common misconception or myth is that weight training alone does not help loose weight. This is not true.

If you do any kind of weight training you will heighten your metabolism which will in turn burn more calories.

We all know that if you burn more calories than you intake (eat) you will loose weight. Granted without a proper diet you may lose both muscle and fat but you will still drop weight.

Workout Routines for Women - Increasing Chest Size?

Another misconception is that women who weight train will increase their chest size. This is not only untrue but also impossible. Women’s chests are composed of fatty tissue. Only muscle tissue can increase in size through exercise not fatty tissue.

Workout Routines for Women - Converting Fat into Muscle?

Finally, another common misbelief is that if you weight train you will turn fat into muscle. This is not the case.

Muscle and fat are completely different types of tissue. Women who weight train will build muscle but the fat will only diminish if a proper diet and some form of cardio or aerobics program is implemented.

fitness-and-bodybuilding-workouts.com Weight training, cardio and a proper diet are like best friends. They all act in synergy and in concert with one another to achieve the end fitness goal.

They are all important and if one is ignored your road to achieving your fitness goals will be much harder to attain.

Here are some basic tips about workout routines for women that we can give:

Workout Routines for Women - Weight loss tips

  • Drink plenty of water (not only does this keep your skin looking healthy but it also the most basic item that many people ignore and do not drink enough of water).

  • Make a list/schedule of what you eat and tally up the calories (if you are eating more than your daily needs – this you can determine by using our calorie calculator needs) then you will be gaining weight. You don't need to count every gram of fat or calorie you ingest, just try to be close to your daily needs tabulation and you will be fine in the long run.

    Remember to balance your food groups and include protein, fruits, veggies and milk.

    We list milk because diary is one of the most ignored weight loss tips for women. Of course we are talking about low-fat milk(s) or skim milk. If you don’t like milk you can eat some yogurt or low-fat cheese as well.

    Protein is another overlooked item for women. Some believe that protein is only for hard-core muscle-bound gym-going meat-eaters. Not true, we all need a certain amount of protein in every meal. This goes without exceptions. So make sure you get enough protein into your system.

  • Eat whole-grain food. The reason is that they are rich in minerals, dietary fiber, antioxidants and even protein. Unlike rice, pasta and white bread they do not turn into sugar as quickly which in turn will increase your fat. Thus, going for whole-wheat bread(s) and brown rice will be a much better choice.
  • Easy on the salt. Sodium retains water which can make your look bloated and also causes a host of other problems in your body. Thus, limiting the amount of salt you intake will help your weight loss efforts and improve your overall health and well being.
  • Plan meals and snacks in advance. Have some idea of what you will be eating and stick to that plan. Occasional deviations from the plan are acceptable.
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    Going on some “fad” diet will not do much for you in the long run because once you get off said diet you will most likely return to your old eating habits and re-gain weight that you lost while on the diet.

    What you need is a sustainable lifestyle and attitude change towards nutrition. Eating right is something you always need to do and is something that you adopt as a way of life.

    Eating smaller but more frequent servings is the way to go. Having 4 to 6 smaller evenly spaced meals during the day work miracles for our bodies in terms of allowing the body to effectively use said calories.

    Stuffing yourself over a late dinner and then 2 hours later going to bed will only cause your body to “store” the excess calories as – guess what - FAT. Your largest meals should be before and after your workouts.

  • Don't eat within two hours of going to sleep. Your body doesn’t need many calories when it’s in sleep mode. It only needs enough to sustain basic functions such as heartbeat, breathing and cell regeneration to name a few.

  • Chose a goal-oriented workout (this means do a few months of toning workout routines, then take a 1 or 2 weeks break and start another program, this time for strength training).

    Click here to go to our workouts page and download our workout routines for women!

Workout Routines for Women - Weight training tips:

  • Be consistent with your workouts. You need to go to the gym at least 3 times per week to achieve any results. Beware of programs or trainers that promise or guarantee results in 1 or 2 workouts a week. If this was true most people would have great bodies. Don’t buy into the hype.

    At the same time you don’t want to overdo it. Don’t think that by exercising every day you will speed up your results. Your body needs rest also. If you are going to the gym more than 5 times a week chances are you are doing too much and running the risk of rendering your efforts null and void. For women who are beginners 3 to 4 workouts a week are enough. Once you have been doing fitness for a while you may consider going 4 to 5 times a week.

  • Do Cardio – While building muscle is good for toning and getting in shape, cardio is the other element that is responsible for better endurance, increased lung capacity, feeling great and last but not least – fat burning!

  • Think long-term with workout routines for women. Don’t look into the mirror every day and stress yourself out if you don’t see any day-to-day changes. Nothing happens overnight. Adopt a long-term lifestyle-change approach towards fitness and you the results will come. For some sooner than for others, but inevitable they come for both. Slow and steady win’s the race or in your case achieves your fitness goals!

So... don't wait any longer! Download the right printable workout routine for you from our ever-expanding workouts database and be on you way to achieving your fitness goals!

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