http://www.bodybuilding.com/fun/sclark65.htm
Females Don't Get Huge:

The first thing you have to remember is that FEMALES DO NOT GET HUGE! I can tell you from personal experience that the vast majority of females simply do not have enough testosterone in their bodies to add extreme amounts of muscle over a short period of time. In fact, you'd be lucky to gain a solid 10 pounds of lean muscle mass a year naturally.

Not only is this due to the lower levels of testosterone in a female's body but also do to the contrasting high levels of estrogen. This creates a hormonal environment that is simply not the best for adding muscle mass. That isn't to say it can't be done, just that you are not going to have as easy of a time as a 25-year old male would for example.

http://www.bodybuilding.com/fun/woman.htm
http://www.bodybuilding.com/fun/woman2.htm
http://www.bodybuilding.com/fun/woman3.htm

Weight training is the easiest and fastest way to improve your female shape! You can gain strength, while getting a lean and toned body. Cardiovascular activities such as bicycling, walking, swimming, and aerobic dance are wonderful ways to burn calories, but they can not compare to the benefits of weight training.

If you continually stick to a weight training program you will begin to see results with in two weeks. Your scale may not show it, but your clothes will be fitting better, and your mirror will be showing it. Muscle weighs more than fat but as your abdominal muscles get stronger, your stomach gets flatter, and as you leg and gluteal muscles get stronger your pants will get looser.

Myths That Just Won't Die
http://www.bodybuilding.com/fun/pekka3.htm

To begin with, if you lift heavy, you are not going to look like a bodybuilder. Men and women are different - women just do not have the hormonal ability to get that huge. Actually, most women who do not progress are not lifting enough heavy weights. Usually, they are so scared about bulking up that they stick with those 5-pound weights.

They should know that they ought to challenge their bodies in order to get some results. At first, it is recommendable to use smaller weights, but after the person has progressed a bit, she can start to lift heavier weights. You won't look like a monster that is for sure, but you will have a tight body instead.

Secondly, there is no such thing as spot-orientated fat-reduction. No matter how hard you want to have a tight butt or a tight waistline, you won't get one if you are only doing lunges or sit-ups. You will just end up feeling sore and dreaming about the sexy stomach or tight butt.

Fat is all over your body and therefore it comes off from all over your body. Train hard and monitor your diet, and the fat will come off.

Training Myths And The Female Athlete!
http://www.bodybuilding.com/fun/tinamarina1.htm


Six Common Myths
Myth 1: Lifting Weight Will Make/Build/Develop Muscle Like A Man
Myth 2: Eating A Lot Will Make Me Fat.
Myth 3: Carbs Are The Enemy!
Myth 4: Working Out Turns Fat Into Muscle. < i used to believe this crap
Myth 5: Drinking Too Much Water Will Make Me Bloat.
Myth 6: I Don't Want To Train At The Gym Because People Will Look At Me.

"In order to succeed, the desire for success must be greater than the fear of failure."

Thanks weh, that is one hell of a good quote.

This thread is very very informative IMO, thank you TS.

no strength to lift weight la.. and waste time

http://www.bodybuilding.com/fun/carmen11.htm
There is a misconception about female weight training and how we should be eating, supplementing our bodies and exercising. I will reveal a few facts that contradict the old myth about women who lift heavier weights resulting in a 'huge...


Today I know from experience that females do not become huge by simply lifting heavy weights. In fact, if you are trying to narrow down certain areas in size like your waist, arms or hips, pumping iron is the best way to achieve trimmer and firmer areas. When I began to lift weights, it seemed as though I was getting bigger and bulkier at first. This was because I had not been really lean to begin with. It is plain and simple to say that I wasn't eating right.

http://www.bodybuilding.com/fun/women_trai...differences.htm
One question many women ask themselves is how they should be training different from their male counterparts. Women have a tendency to think that they have special needs being a female and if they trained in a similar manner to that of a guy, they would start resembling a guy; growing more muscles then they desire.

Unfortunately, this is a big mistake on their part.

The main thing you have to keep in mind here is that, yes, there are hormonal differences between males and females that will cause them to react in slightly different ways to exercise, and sure, most females probably will struggle a little more with that last little bit of stubborn body fat (probably not what you wanted to hear), but physiologically speaking, both males and females do still have quite a bit in common and females don't need a completely special way of training.

The fact of the matter is that most females are just not going to grow that big. You do not have the testosterone present in your body to do so, so unless you are supplementing with additional testosterone (which 99% of you aren't), building massive muscles should be the least of your concerns.

So, that means, lifting heavier weights does not necessarily translate to a large degree of muscle mass built for you.

Point two to this is that females typically do develop muscle at about half the rate of men, thus, again, this even further proves that you should not be concerning yourself with the thought that you'll spout gigantic muscles overnight if you so much as pick up something heavier than 10 pounds.

I've been weight-lifting for a year and I must say, weight-lifting + cardio exercises really work better than only cardio alone.

Most of my female friends do not weight-lift because of the myth that girls will get large and bulky~ which I think is stupid...cuz they don't know how hard it is even for a pro-body builder to build their bodies.

I think more ladies should read what TS has posted to clear their doubts..

yeah 

this is good...
but i heard that there's certain technique for weighlifting or else u'll do it wrongly and become more bulky..<<----BULLSHIT

any simple exercise for ladies to slim up the arms without using dumbbells?

Yeah, most of the young ladies I see, they do only cardio when they hit the gym. Heheh~ Even my mum does weight training too.... but only using machines.. not free weights.

OMG...i'm dying to find a female training partner....
damn it...seems like every other day i'm the ONLY female in the free weights actually working out.

probably their intimidated my the number of men in the weights area.

these gals r on steroid.. normal women wont bulk up unless they really train super hard and eat those protein stuff.. the most they will is get a very nice tone body like Angelina Jolie or Madonna ..

There's a chick in my gym that can deadlift 60kgs for several reps.
fit looking.
nothing about her looks bulky at all.
she lifts weight frequently too.

10 Reasons Why Women Should Do Resistance Training.
http://www.bodybuilding.com/fun/franco7.htm



Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of forty. Still, the number of women who take this recommendation to heart is still quite low.

Most women who exercise are spending most of their gym time on cardiovascular exercise, and less time using resistance that challenges their bodies. Resistance training does not have to be hitting the weight room with an all-male crowd and intimidating machines.

You have options and you owe it to yourself to explore them. There are specific women only fitness centers now available. However, you still need to find the right one that will allow your body and mind to grow rather than doing the same old routine without progressive resistance.


1. You Will Lose Body Fat

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.


2. You Will Gain Strength Without Bulk

Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.


3. You Decrease Your Risk Of Osteoporosis

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
Osteoporosis is a disease of bone leading to an increased risk of fracture. The bone mineral density is reduced, bone microarchitecture is disrupted, and the amount and variety of non-collagenous proteins in bone is altered.


4. You Will Improve Your Athletic Performance

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power.

Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.


5. You Will Be Physically Stronger

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max.

If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.


6. You Will Reduce Your Risk Of Injury, Back Pain & Arthritis
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.
A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.


7. You Will Reduce Your Risk Of Heart Disease

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure.

When cardiovascular exercise is added, these benefits are maximized.


8. You Will Reduce Your Risk of Diabetes

In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.


9. It Is Never Too Late To Benefit

Women in their 70's and 80's have built up significant strength through weight training and studies show that strength improvements are possible at any age.


10. You Will Improve Your Attitude And Fight Depression

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.


Conclusion
Women who slowly and modestly gain more muscle will change their body composition. Such women will have more lean body mass and less fat.

Over the last few year's, "Women Only" Centers have become popular. Why? Primarily because of the content of this article. Also because, time is one of the biggest problems for exercise.

Finding a good fitness center should be a priority to you. A women's fitness center should address your fitness needs. Look for centers that offer machines that have adjustable resistance, treadmills and free weights. All this with a qualified staff will allow you to adhere to an exercise program.

About The Author:

Joe Franco is personal trainer and owner of two fitness businesses. He started F.I.T. personal training over 8 years ago and also owns a 30-minute women's fitness center called Working Out Women. Through his education, B.S. in Exercise Science and certification through A.C.E. he has dedicated his life to fitness.

I strongly agree with TS as i just started to lift weights today as my bf do it too in a long run and look at him, well-shaped. Did 45mins lifting today, rest 20seconds interval and doing it with a slow start. Sooner after 20mins + workout, im able to feel my arm are a lil tighter liao... no lie ler... its the feeling really maybe its feeling a lil hot, burning fats huh ? xD just trying to tone my arms down. Hate those ugly flabby arms. so weight lifting is the way. Then pop-ed out in this forum and found few useful url as tips for weight lifting. Thanks  will check them out later ^^

Girls with flabby arms should do weight llifting. Stop sitting there and whinning about your flabby arms and seek for those whatever tonning cream and stuffs.    You wont die if you try to lift some weights daily for 30minutes. If you want to be pretty and have a good looking body. so just work for it. nothing comes easy. In order to succeed, the desire for success must be greater than the fear of failure ! good one.

How to start ? Ask uncle google  is the way, or other friends who do weight lifting too. Make sure you ask the proper one not those who play play around    All the best. Together we tone up our arms and break that inferior feelings of flabby arms when you wanted to wear sleeveless tops 

P/s : Apart from toned arms, sexy curved body does the tricks too in building your confidence when you're out 

Female brains are weaker than male. We should understand that..

can i post videos for girls workout here from fitness model or something?

Chow

LMAO this thread is a joke.

Edit : Yes, most female are afraid of weight lifting. It's ok. Less people @ weights area.

Again, weightlifting for females, has lots of benefits like helping you burn more calories and also good for preventing osteoporosis when you get old.. let's not focus on how 'bulky' a female become cuz that ain't gonna happen without intensive training and supplements!

How to do weight lifting if didnt go gym. No money to go gym....