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Workouts for Women — Because There is No “Magic Pill” for Weight Loss!

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

workouts for women

Are you tired of wasting your time with online “miracle workouts” without seeing results? What you need are the right workouts for women, and you've come to the right place!

While it’s true that women can perform the same exercises and weight training moves as men, it doesn’t always mean that they will achieve the same results.

Since women have a different body composition than men, exercises that help men lose weight may not always be the best option for women with similar weight loss goals.

So check out these workouts for women and finally start hitting your goals!

Myths About Workouts For Women

There are some myths out there about weight loss plans that have been perpetuated for years.

For example, women have to do hours of cardio to burn calories and lose fat.

Or that weight lifting will make you big and bulky.

The experts at the Fit Mother Project are here to help dispel those myths.

Combining Cardio and Strength Training to Lose Weight

Yes, it’s true that cardio burns calories.

But that doesn’t mean you have to spend hours at a time running on a treadmill to lose weight and get in the best shape of your life.

In fact, the best weight loss plans for women need to combine both cardio and strength training.

And no, weight training will not make you “bulky.”

Since women have lower testosterone than men, lifting weights is not going to give women the same muscle hypertrophy as men.

What it will do is boost your metabolism and give you a toned, strong, healthy physique.

Weight training is especially important during weight loss plans for a couple of reasons.

If you are trying to lose weight, your body will tend to not only lose fat, but also muscle.

Strength training will help preserve muscle mass even as you are losing weight.

In addition, this increased lean muscle mass will keep your metabolism high to further aid in weight loss.

So What is The Best Weight Loss Workout Plan For Women?

There are plenty of ads out there that offer complicated workout plans and restrictive diets that promise “weight loss in a week!”

The problem with these plans is that they are not sustainable.

You don’t need complicated exercises or boring, tedious cardio to lose weight and live a healthy lifestyle.

And as a busy mom, you don’t have time for that anyway!

You need a fitness plan that will boost your metabolism and help you build strength and endurance while keeping the workouts fun and challenging!

Differences in Weight Training Between Men and Women

Studies have shown that during strength training women tend to convert more muscle to type 1 muscle fibers, while men tend to convert their muscles to type 2a fibers.

Type 1 muscle fibers are also known as the “slow-twitch” muscle fibers.

Type 1 muscle fibers are more efficient over long periods of time, while type 2 muscle fibers are better for short bursts of speed.

Therefore, women are more resistant to fatigue during exercise and have enhanced endurance and recovery.

So what does this mean in terms of exercises specific to women?

Since women’s muscle fibers are more resistant to fatigue, they tend to better with higher reps.

In fact, studies have shown that women can generally do more reps at loads less than 80% of maximum when compared to men.

In addition to doing well with higher reps, women also do well with slower tempo lifting compared to explosive bursts.

This again goes back to muscle fiber density.

In addition to this, lifting that focuses on both the concentric and eccentric phases of lifting is beneficial to anyone looking to improve muscle strength.

Studies have also shown women have improved recovery after high-intensity interval exercises.

This allows women to perform efficient, full-body workouts multiple days throughout the week.

The Fit Mother Project Fitness Plans For Women

If you are looking for a workout program designed specifically for busy women, then the Fit Mother Project has everything that you need.

For women that are just starting out or looking to get back into fitness, the free Fit Mom 3-Day Weight Loss Jumpstart program is a great place to start.

This free introductory plan gives you the tools you need to start out on your fitness journey.

You get key information on beginner workouts and nutrition guidance specifically targeted towards women’s physiology and specific fitness strengths.

The Jumpstart program is a great place to start, but if you are looking for a longer, more comprehensive plan, then FM30X is really the plan you need to start today.

FM30X will give you safe and effective full-body workouts that will help you lose weight, increase strength and stability, and get into the best shape of your life.

Holistic Approach to Fitness with FM30X

One of the great aspects of the Fit Mother Project and FM30X plan is that it takes a full-on approach to your health and fitness.

You are a busy mom that is likely trying to balance taking care of your kids, your spouse, your home, and your work.

What this means is that your health typically comes last.

Some women may even feel like they are being selfish if they decide to take time out of their day for their own fitness.

But in reality, taking control of your health is the least selfish thing you can do for yourself and your family.

But the thing is, in order to live a high quality of life with your family, you really need to be placing your health and fitness as a top priority.

Plus, by living a healthy lifestyle you are setting an excellent example for your children to follow in your footsteps.

The Key to Workouts For Women

A key part of any women’s fitness plan is the need to combine both cardio and weight training to achieve weight loss.

This is something that is strongly emphasized by the experts at the Fit Mother Project.

FM30X uses what is known as metabolic resistance training.

This combines cardio and strength training into 30-45 minute workouts that can be done three times a week.

This is an efficient, and effective fitness plan that will get you that toned, lean physique that you have been striving for.

With the workouts offered in FM30X, you will build lean muscle, increase your fat metabolism, and lose weight.

Plus, another great feature of FM30X is that the workout programs were developed specifically for women.

Women have certain areas that they specifically like to target. The FM30X workout plan emphasizes exercises that focus on the thighs, glutes, arms, and core to build a toned, healthy physique.

Plus, you don’t need a lot of bulky equipment, or even a gym membership to take advantage of the FM30X program.

All you need is a pair of dumbbells and a little bit of floor space and you can perform the exercises in the comfort of your own home.

A Fitness Plan For Life

Studies have shown that long term exercise decreases the risk of chronic diseases like heart disease, diabetes, weight gain, and obesity.

So finding a workout plan that is sustainable throughout life is essential for women.

Not just for weight loss, but for overall health in general.

The exercises and nutrition plan offered in FM30X is structured over a 30-day period.

However, this is a program that you can continue to return to throughout your life because it is sustainable.

Not only are you given structured workouts and dietary guidance, but you also will have the ongoing support of the Fit Mother Project staff to keep you motivated and accountable to your health and fitness.

A Workout Plan With Women in Mind

Women have their own fitness goals and specific physiologic differences.

So when it comes to choosing a workout plan, you should work with these advantages and focus on your particular goals.

This is where choosing a plan that is developed specifically for women will really help you lose weight and get in the best shape of your life.

FM30X is a plan that will not only transform your body but also your whole approach to fitness and health in general.

This plan is not just about loving the outward appearance of your body, but also strengthening your mental and emotional health as well.

The staff at the Fit Mother Project will be side by side with you on your new path to fitness.

So start today with FM30X. This workout plan is one that you will continue to use for years to come.

Holly Smith
Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workouts for women.

Join Fit Father 30X

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Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team


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