How To Get Sculpted Body

Exercise helps only when it is done intelligently. Doing exercise intelligently means doing it with the right intensity as well as form. If so it can give you the desired results in a month. In general any exercise program has two components. First is training with weights, which is called ?Anaerobic? or exercise where oxygen as energy is expended in extremely intense and short periods. And the second is cardio-vascular training in which the oxygen is used for longer periods (about 20 to 40 minutes) over moderate intensity.

Weight-Training
Weight training helps in improving the structure of the body. Through this inches could be gained or lost on the body and muscles could also be toned well.

Cardio-Vascular Training

The cardio-vascular training on the other hand helps in improving the body composition. Through it body fat could be lost.

Selection of the type of exercise fully depends on your body type. As per the requirements of your body you should pay more focus on either of these two training protocols.

Myths About Exercising

Myth 1: I will put on ugly muscle mass!
Fact! Girls can never build muscle mass like the body-builders do. Reason being they have a much lower level of the male hormone testosterone compared to the men. Bodybuilding is considered as a sport and it is done through the means of weight training. A sportsperson, who requires a reasonable standard of fitness and endurance, will train with weights. Another important thing is that each sport has its specific weight-training techniques! Therefore always keep in mind that when you train with weights, you train with techniques that help achieve your fitness goals!

Myth 2: Weights will stunt my height!
Fact! This is not true! It is just that short women or men will tend to put on more muscle than their taller counterparts! Actually the arms and legs are like levers. Longer the lever lesser the intensity and shorter the lever more will be the intensity. Further more intensity will result in more muscle mass. This is very comparative and it certainly does not mean that short women will look like body builders. Of course for this they need to train with techniques that are appropriate to bodybuilding. (Certain spine-loading exercises are not recommended for girls below the age of 16 or so as it could injure their back and spine.)

Myth 3: The more I exercise, the more fat and weight I will lose!
Fact! Ideally exercise should not be done for more than 60 to 80 minutes per day. If case of training with weights, which is a 'must' if you need to train upper and lower body parts, do it on alternate days. And you need to do aerobics or treadmill only thrice a week. However if you over-train, for example, twice a day in hourly sessions, there could be adverse effects on your body. Your metabolic rate, which should have gone up with regular exercise has now actually lowered because there has been calorie deficit. This calorie deficit has resulted from over-exercise. When you exercise too much and eat too less, or combine the two your body actually begins to 'rebel' by holding on to its main source of fuel that is ?fat?.