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But so how exactly does one go about choosing this type of program if they are a beginner? Well, as is the case with beginning any new activities the wisest advice would be to simply take it slow. You don't have to rush in and pick up the heaviest weight or advanced program you find out about to start making progress. In fact, this is probably the easiest way to impede your progress. Your goal is to get in shape, not hurt yourself. In addition, you don't even have to lift free weights to build significant amounts of muscle.

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The same is true for your lower body. Many women assume that the weightlifting program must consist of such singular exercises as leg extensions or leg curls. Instead, a few sets of high rep body weight squats provides you with much bigger bang for the buck. Body weight squats are simply just performed by standing straight up and squatting down until your thighs are about parallel with all the ground making sure to keep your knees behind your own toes. This one exercise can work your glutes (bottom), leg biceps (hamstrings), quadriceps, calves and truth be told, even your abdominals. Add several sets of push ups to these exercises already mentioned and you have worked your entire body.

As you can see, developing a weightlifting program for ladies to help them build muscle and burn off fat is not as difficult as once perceived. Taking it slow and simple will be your key to a healthy and effective weight-loss system.

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