Gym exercises for women
Shake up your routine and melt those last few pounds with these gym exercises for women, says PT and fat-loss expert Dave Fletcher
Slimming down can be hard work and we’re here to make it easier. So, if you feel you’ve reached a plateau, we can help. But how? Tempo training, and more specifically matrix training, is the way to do it, according to fat-loss specialist Dave Fletcher (www.theodysseyway.co.uk).
‘I’ve had excellent results with women who are looking to lose weight through using different forms of tempo training, such as matrix training,’ says Dave.
Tempo training is a style of workout that involves mixing up the speed of each rep, and matrix training is based on the same proven fat-burning principles.
You would usually perform a rep from the bottom of the movement straight to the top and back, but in matrix training, each exercise is performed from different points of the full range of movement. This means that the time under tension (the time in which your muscles are contracting) is extended in each workout.
Making this alteration has the potential to make your muscles work as much as three times (yes, three times!) harder, which equals much greater fat-loss gains.
How it works
Each exercise follows the same structure for all levels: five full reps, followed by five half reps at the bottom range, five half reps at the top range and another five full reps. Perform this routine two to four times a week for optimum results, making sure you take 90 seconds of rest between each set. Beginners should perform three sets, intermediate four, and advanced gym-goers five.
Kit you’ll need
2 x 3-5kg dumbbells