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Many women think they should be training different from men because they have special needs. They think that if they trained similarly to men they would start looking like a guy because they will grow muscles etc etc. Unfortunately, this is a big mistake!. In fact there are some hormonal and anatomical differences between males and females that might result in slightly different ways to exercise but physiologically speaking both males and females do still have quite a lot in common and females do not necessarily need a special way to do fitness training. In other words doing vigorous exercise or lifting heavy weights does not necessarily mean women will built muscle mass like men. Varios studies show that females typically develop muscle at about half the men rate so you should not really be concerned about becoming like a man if you do similar sort of fitness routines. Having said this we must emphasize that all Virtual Personal Trainer free programs have been clinically tested and found to be working efficiently in both men or women.


Actually it is much better if you start changing your mind around this idea because weight training is going to be the way to get the body of your dreams, coupled with a good weight loss plan. In any case, for those who feel they should try other kind of lighter exercises or if you are just a beginner here are some fitness workout ideas specifically designed and conceived for women.

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Here is all you need to do to get the Women's Ideal Body of your dreams

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A quick high intensity note before starting

The good thing is that you do not need a long time workout to be the same effective. Studies suggest that quick high intensity workouts burns 9 times more fat per each calorie burn during exercise. The benefits become more evident over the weeks. However, high intensity exercise it is not recommended for beginners or those with certain medical conditions... [+INFO]. So let's go for the faster more effective way to get better and quicker results.

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Women fitness routines

10 mins women full body workout

10 minutes women whole body workout
10 mins women workout, one minute each exercise

You should be able to increase the number of repetitions as you notice progress on your fitness. This routine can be considered a sort of "mininum workout" so we recommend you follow it on a daily basis. 

10 mins women's ideal body workouts

Abs workouts: tuning hips, butt and belly
Abs workouts: tuning hips, butt and belly

Here are some workout ideas to achieve your Women's Ideal Body shape toning your hips, butt and belly. You should be able to add up or substitute any of this exercises in your routine once you notice any progress.

busy mom? you can try this inspiring workout

Or if you feel brave enough here are other exercise ideas you can try.

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In addition to this 10 mins whole body routine we recommend a complementary 20-30 mins of cardio work out every day, either brisk walking or running. More fitness tips for women and men in my blog. Alternatively, you can try our Personalized Program and let Virtual Personal Trainer to directly and specifically target all your health and fitness goals (Discontinued).

Want to get rid of cellulite?

Cellulite is usually caused by muscular atrophy when layer of muscles becomes weak and separates from the skin making unattractive fatty deposits more visible. Cellulite treatment has nothing to do with your skin. It rather has to do with the muscles underneath the skin. It is also important for you to know that getting rid of cellulite has nothing to do with weight loss. Even the skinniest ladies can suffer from cellulite. The good thing is that there is a way to attack this muscular atrophy and finally get rid of this annoying cellulite forever. And importantly, no matter how old you are or how big you are you can still fix this issue in a natural way without taking any miracle pills, spa or magic lotions always fail.

Anti cellulite workouts

You can always fix and get rid of cellulite by strengthening your muscles. All you have to do are some simple movements that target specific muscles in the cellulite affected area. You do not need any sophisticated equipment, you can do all these routine moves at home. They are not vigorous and can be performed by any women of all fitness levels and ages. The only thing you must do is specifically target lower-body regions, specifically the muscles in the cellulite areas. These simple exercises showed in the attached picture focus on toning and shaping the muscle layers, pushing them towards the skin and getting rid of the lossy and fatty appearance. 

Get rid of your cellulite forever
Get rid of your cellulite forever

This anti cellulite routine should take about 10 mins only, 2 and a half minutes per exercise. You should do it 3-4 times a week, ideally on a daily basis. The more times you try a week, the faster the results. If you start this exercises today you will probably start seeing results after approximately 2 - 4 weeks. Give it a try now and you will see how efficient they can be. 

Alternatively you can follow this 7 minutes anti cellulite video -->

Planning your diet

Once you got the best exercises that work out for you the next step is finding a good food plan. Many women think that doing more cardio will do all the job but unfortunately that is not absolutely true because most of the tough job start at the kitchen. A good food plan should be doing most of the weight loss for you and cardio should be seen as a complement as well as a health benefit rather than the key for succeeding in your goals. Except in some medical conditions such us pregnancy, breastfeeding or elderly, in principle, there should not be major differences between men and women weight loss programs or diets except the general recommendation that men should not consume less than 1,500 kcal per day and 1,200 kcal per day for women.... Read Virtual Personal Trainer weight loss recommendations here-> [+INFO]

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