Here’s some good advice for women who plan to build strength to get lean….
1. Define a short list of clear goals.
A 2005 study by the American College of Sports Medicine showed that women who set them this way were 30% likelier to reach them than those who set big, general goals. Typical simple and clear goals might be lean lower body, bikini-worthy abdominals, and some particular measurements
2. Pick a few moves to make the difference
Using weights counts. Two-three times a week is fine. You won’t get big, you’ll get lean, and the (denser) muscle will automatically and naturally burn off more fat. Pick six moves each time. Abs, arms, back, chest, glutes, and legs
3. Put the most important moves first
Think of what you want in your results. Place the exercises that are key to them first. Whatever is last getting done on your list risks being done less well, and when you’re tired.
4. Do big muscles before smaller ones
For example, chest and back exercise before arm muscles like biceps. The smaller ones get used in doing the big ones anyway, and you need them fresh to stabilize the movements on the big ones.
5. Do a core exercise between upper- or lower body sets
Squeeze them in, keep them engaged throughout the session.
6. Start with glutes
They’re the biggest muscles of all, so start them burning the biggest calorie numbers earliest.
Muscle-building and fat loss for women: strong tactics)