40 Fitness Tips for Women to Get Perfect Body Shape

Last updated on September 23rd, 2024

There are several health instructions and fitness tips for women for weight loss and overall body fitness which you should strictly follow. But, are you a woman who thinks that fitness is something that can be achieved only by going on a special diet that lacks taste and important nutrients? Do you think that starving yourself is the best fitness tip you can follow to look great and fit?

If yes, you are highly mistaken!

Fitness is not a short-term goal. It is a tedious and long process. There are no magical fitness tips for women or men to lose weight or get the body fit you can expect instant results from. You have to understand fitness requires just one thing which is- self-commitment!

I understand that being a woman, your responsibilities are not ordinary. At times, you have to work like a superwoman day and night from handling office affairs to taking care of your kids. It becomes difficult to stick to your routine.

And when you confuse staying fit with eating too little, it becomes even more difficult for you to be consistent in your efforts.

Here are 40 quick daily fitness tips for women you can follow to learn how to get a perfect body shape, how to be fit and healthy, how to balance diet and exercise and lose weight as well.

These tips can guarantee fitness success in your day-to-day life. A few of them are very useful for busy moms who don’t have time in the morning. You will not have to eat boring food or starve yourself. You just have to follow a balanced diet, eat and work out as per your body type, plan your diet and exercise routine and be consistent to fit your body.

 

Fitness Tips For Women to Exercise Efficiently

#1. Don’t Train Like Men

This is one of the most crucial fitness tips for women. As a woman, your tasks are different from those of men. You make a difference by multitasking, managing the office and home,  giving birth to babies, breastfeeding and performing other high responsibilities. Your body also responds differently to things.

And when your potentials are different, you should not train like men as well. Your training should be different. Plan your training strategies knowing about your potential.

#2. Modify your workouts

Try a new move. Adding variety to your workout saves you from boredom and doesn’t seem like a burden. Despite causing boredom, the same type of workout routine stops giving desired results after a certain period.

If you’re a beginner, this article will help you:

At-Home Workouts for Beginners- 15 Easy Exercises to Do at Home

#3. Take care of your sore muscles

According to some pieces of research, women have an advantage over men when it comes to the soreness of muscle. They are less sore than men after a workout. But still, you need to take care of your muscles after workout sessions. Put ice cubes and let them relax.

#4. Relieve side stitches

A side stitch or a side cramp is pain under the lower edge of the ribcage that occurs during working out. So, get rid of it quickly. You may try some breathing or other techniques for it. You should take the advice of your doctor or a trainer if the problem persists.

#5.Focus more on strengthening your upper body

Another one of the most essential fitness tips for women is to focus more on their upper body. Upper body strength training exercises are an excellent way to shape up your breasts, emphasize your beauty, build a positive body image and make your daily tasks easier.

An upright exercise cycle can also help you strengthen your upper body.

If you think lifting is dangerous, try being weak. Being weak is dangerous.-Bret Contreras

#6. Outdoors are necessary

Indoor exercises are good when you are busy but take your time to go outdoors as well. It changes your mood, inspires you to continue with your fitness routine and lets you spend time with nature.

#7. Don’t be over-ambitious

It is good to be ambitious when planning your workout & diet strategies. But over-ambition and strict strategies are always hard to follow and make you skip the routine often. If you don’t have time, schedule your workouts at weekends.

#8. Try some traditional exercises

They could be like jumping a rope, dancing, rowing, running, power walking, cycling, and kiteflying. As I said above you should keep trying to add variety to your workouts to keep your energy levels high.

#9. Add fun

If you don’t feel like gymming at any time, you can try fun exercises, games or outdoor workouts. The list may include horse riding, swimming, mountain biking, badminton, volleyball, basketball, and any of your favourite sports.

#10. Take help

Take the help of your trainer if you don’t know when to increase your exercise. Staying safe is more important. Exercise only when you are feeling well.

#11. Compete with yourself only

Carefully track all your activities: how much you lost from the previous month, how much endurance you increased this month, how you can build endurance fast, how you are going to change your workout routine to get better results and so on. A smartwatch can help you in this regard.

Fitness Tips For Women to Lose Weight & Eat Healthily

#12. Maintain a gap

There should be a gap of at least 2 hours between the eating time of your main meal and vigorous exercise.

#13. Fluids

Drink plenty of fluids both before and after exercising.

#14. Do a healthy seasoning

to add flavour to your food. After a long and tiring day, you want to eat good food that tastes good too. You don’t like to eat healthy and boring food.

So, you can do healthy seasoning with your food like adding herbs & spices, lemon juice, fruit juice with peppers or healthy snacks (olive oil roasted moon dal) or honey with a handful of dry fruits.

#15. Plan your breakfast menu

If you are a working woman, there are some special busy mornings when you don’t even have time to eat breakfast and often leave it on the dining table. Skipping your breakfast makes your body consume muscles and store fat for emergencies.

To avoid this situation, fill your bag with fruits & dry fruits every night to eat them in emergencies while travelling to the office.

Also read,

• Best Air Fryer in India (Reviews & Buying Guide)
• Healthy Warm Pasta Salad Recipe For Your Busy Schedule
• 5 Best & Worst Types Of Breakfast Foods
• Convection Microwave Oven Reviews for Healthy Snacks

#16. Protein-rich breakfast

This is one of the most essential fitness tips for women to lose weight and stay healthy. A woman must eat a proper amount of protein. As it reduces the risk of breast cancer, and hot flashes and helps during pregnancy. The protein-rich diet also promotes weight loss.

Therefore, start your day with a protein-rich breakfast. You can go like this: get a combination of 2 protein sources along with 1 carb, or 1 fat source. It will help to aid muscle recovery, refuel your body, fire up your energy, and build a leaner physique.

But be careful and take your protein only from good sources and not from bad carbs.

By choosing healthy over skinny, you are choosing self-love over self-judgement. -Steve Maraboli

#17. Stick to one diet plan

Don’t change your diet plan too often like going for keto this week and protein next week. Stick to one strategy at least for some weeks to analyze and see better results.

#18. Spice it up

We Indians love spicy food. Don’t we? And you know spices and herbs are great for health. So add spices to your food. But be careful about confusing spicy food with oily unhealthy food.

#19. Add variety to your food

As a woman, you need to eat everything. You give birth to babies. Don’t be so crazy to get a zero-size figure that you are always ignoring fats and carbs. And do you know all carbs and fats are not equal?

Want to know more fitness myths that you need to stop believing right now? Reads this:

False Fitness Tips Affecting Your Progress Negatively(+FAQs)

#20. Do it wisely

Plan your diet plan according to your body type. To know more, read this article:

How to plan your diet & workout strategies according to your body type

#21. Morning drink

Drink green tea or cinnamon tea as your first drink in the morning.

General Health & Body Fitness Tips For Women

#22. Barbie figure isn’t healthy

Fitness is assessed in four main areas: muscular strength, flexibility, endurance, flexibility, and body composition. Don’t try hard to achieve a Barbie figure. As long as you are in shape.

It is not a new phenomenon that Barbie perpetuates an unhealthy body type. Because you require them to be severely underweight and malnourished to achieve their physique.

#23. Work on your metabolism

As we all know it aids weight loss efforts. A metabolism-boosting diet with the right workout plan is all that you need.

#24. Invest more in fitness equipment

You are less likely to skip your fitness routine if you invest in a piece of fitness equipment like a treadmill, an exercise cycle or invest in a home gym. Because they are going to occupy a place in your house.

Moreover, you will not let your money go to waste. There are fair chances you would use the equipment and this will assist you in staying fit.

• Best Exercise Instruments in India (An Ultimate Guide)
• Top Multi Gym Machine for Home (Reviews)
• Welcare Elliptical Cross Trainer to Aid Your Weight Loss Efforts

#25. Smartly monitor your health

Smart fitness wearables like fitness bands and affordable smartwatches help you a lot. So try spending more on them. They will track your activities, sleep, and calories and motivate you to exercise more. They also help in monitoring your heart rate, blood pressure, and diabetes.

Take care of your body. It’s the only place you have to live in. – Jim Rohn

#26. Find your ideal

Set a goal. Try to follow his/her routine. She/he can be your friend, family member, relative or an actor or actress.

#27. Stay motivated

Staying motivated is not as easy as it seems to be. You have to same up early and do other things you don’t like. So, set good fitness motivation quotes as your phone wallpaper, and stick them on your walls which would inspire you to keep you going daily.

#28. Calculate it

Do calculations in your mind. How a round of yoga and workout sessions daily is going to help you in older age? And think about what you are going to lose if you do not practice it now.

Remember, Motivation comes from visualizing the healthy outcomes of doing an activity, not from the process of doing the same.

#29. Cut toxic habits

like ignoring self-care, always prioritizing taste over healthy food, thinking you are too old or too young to start exercise, sitting idle after dinner, not taking baby steps, giving up too early and adjusting to your physique even when you don’t like it.

Say positive things and have peace of mind.

#30. Mental health is also necessary

Exercise makes you happy. It curbs your stress. It pumps up your endorphins. Endorphins make you happy. And happy people don’t easily get depressed. So, if you ever feel lazy going for a jog in the morning, convince yourself you are doing it to improve your mental health.

#31. Learn to love your body

Never assess your fitness in getting a particular physique only. Pick your physique. That’s the key.

Fitness is not about being better than someone else. It’s about being better than you used to be. – Khloe Kardashian

#32. Don’t get bored

Inspire others to accompany you to your goals. It would save you from boredom.

#33. Buy work-out clothes

The right kind of clothes might inspire you to stay in shape. Because they are skin-hugging and warn you to get back to your fitness routine when you put on extra flash on your body.

#34. Safety

Replace your running shoes every 300-400 miles. It is good for running safely.

#35. Sweat resistance bras

Buy sweat-resistant bras and a yoga sports bra. Sports bras minimize breast movements. They regulate sweat and temperature.

#36. Cheating is okay

Start again without guilt. If you cheat on your diet & fitness routine.

#37. Detoxification

Detox your body periodically to remove toxins from your body and promote weight loss.

#38. Be mindful

Don’t blindly follow anything. Listen to your body.

#39. Smoothies

Try fruit smoothies. They are healthy and tasty but try to prepare them with little or no sugar.

#40. A checklist

Make a daily fitness checklist. It may include which exercise is scheduled for the day and if you have completed it or not or if you have to modify your workout routine.

Checklist: Did you hydrate yourself properly today? Did you have enough sleep, if not, how are you going to manage it all day long? You can try a dose of 15 minutes of meditation to relax your mind. Did you take your healthy morning drink today? And the list goes on.

Bonus Tip

In search of new ways to keep yourself fit, don’t forget to follow the fitness tips you already know: sleeping well, staying hydrated, downloading fitness apps, doing yoga, curbing junk food, midnight snacking, music with workout, and putting weight machine at home.

The articles you might be interested in:

• How To Lose Weight Naturally In 4 Easy Steps (Based on Science & Ayurveda)
• 100 Healthy Lifestyle Habits That Will Help You Lose Weight
• How Hatha Yoga Poses Can Transform Your life
• Benefits Of Running (+FAQs)
• 31 Health & Fitness Hacks To Transform Your Life Better
• Treadmill vs. Outdoor Running (Infographic)

Resources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354895/
2. https://pubmed.ncbi.nlm.nih.gov/30651162/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133114/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942872/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618098/

DISCLAIMER:  All suggested tips and suggestions are based on expert advice, research, and personal experience. The content in this article is meant for spreading awareness and is not intended as a substitute for professional medical advice or treatment. It’s always better to seek the advice of your physician, fitness trainer or another qualified health care provider with any question you may have regarding health and fitness advice.

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