Summer has come and gone, but that’s no reason to skimp on your fitness! Whether you’re staying in shape or setting a new goal, women need to know the smart approach to their fitness. We’ve compiled some tips for healthier, more productive women’s fitness.

There Is No “Cheat” For Weight Loss

For both men and women, the rule is the same: you must burn more calories per day than you take in to lose body fat. Women, more so than men, often see fads aimed at them, advertising fast and simple weight loss without hard work. Unfortunately, only that hard work (usually combined with a healthy diet) can help you tone your body or get to a healthy weight.

You Won’t Gain Muscle the Same Way As a Guy

Women gain muscle and lose weight differently from men. This is not to say a woman can’t be strong, or even stronger than a man. It may just take more effort than your male counterparts! This is because testosterone–which men have more of–helps build more muscle. Estrogen, on the other hand, encourages fat cells to grow.

Fat also sits differently on a man than a woman. Both store and use fat differently, with women often needing that fat (yes, even that little belly pouch!) to stay healthy.

Build Muscle with Lifting Weights

Many women make the mistake of using small weights and many reps. This, however, won’t put on muscle any time soon–especially if you feel you’re not working hard enough. If you want a more toned body, put yourself on a lifting routine. Combine proper technique and building up to heavier weights with a good diet, and you’ll find your workout far more productive. When choosing a lift routine, go for one that is well-rounded and works your whole body. Generally, men need to do this type of routine too, so if your workout buddy is a guy, you can lift together!

Cardio Doesn’t Cover It

Along with needing to lift weights, you probably won’t tone your body on cardio alone. Cardio is great and necessary for keeping a strong heart and lungs. However, it won’t burn enough fat to help you lose weight or tone your muscles. You’ll need to combine these exercises with others, such as weight lifting or other muscle-building workouts.

Feel Healthy? Stick With It!

Our world can be quick to judge everything a woman does, from her career to how she raises children to how she views her body. If you feel good about your routine, or if your personal trainer sets a regimen to help you meet your goals, ignore the peanut gallery. Uneducated opinions and shaming shouldn’t influence your behavior.

However, if you aren’t feeling good or if you’re worried about weight gain/loss, diet, or injury, come talk to us. We can help you answer your fitness questions in person!