I want a physical "woman fitness"
Sure, if you want to have a body of "female fitness", better focus on weight training and type of training "circuit training". Have you ever tried group lessons Body Pump? Usually, most gyms offer these courses. Although they are far from a panacea, if the teacher is doing its job you learn the basic movements and weight corrects you.
If you are accustomed to a big city, you could also try a gym "CrossFit" where coaching "result oriented" is included in the subscription. But gyms "CrossFit" are generally more expensive than regular gyms. I recommend the following articles on my blog to find out what the Body Pump and an example of Cross Fit room.
Otherwise, France, baseline fitness books are the books of Frederick Delavier, which visually explain to you what are the different exercises with illustrations and the Lafay Method (women's version) Olivier Lafay, a method of strength training without equipment that you can practice at home.
I also like the books of Christophe Carrio. To inform you, and get recommendations, the Internet is a wealth of information, but you find everything and a lot of different information, so I think it's worth buying a book or two if the subject interests you.
But I agree with you, it is true that it is difficult to learn and have tips to build muscle when you're a woman. Most of the information available on the Internet are in English, and French women's magazines prefer soft physics, thin and slightly muscular, and tips that are useless.
If I had to summarize in a few lines the important points to reach your goals, I would draw your attention to these few basic rules:
(1) You have to stay at least 3 weight training sessions per week for at least 6 weeks to see visible results. Exercises should be performed with a high resistance. Not necessarily need weights or dumbbells: mastering exercises where you use your body weight as pumps is already a very good start.
(2) The 4 basic weight training movements are squats, pumps (or bench press), pulls (or prints) and raised ground. As a beginner, at the beginning, if you do not already have a subscription to room, you can start gently limiting you for the moment, squats and pumps, and add some bonus slots for the glutes.
(3) The muscles do not grow during practice, but when you're at rest. It is then necessary to get enough sleep (8 hours per night) and not the same muscles too hard and too often, because they need to recover to develop.
(4) Although the workouts are essential to stimulate the growth of muscles and help you burn fat, in the end is your physical conditioning to 80% by what you eat. This is why some very athletic girls can be still a little chubby, or that other sports have much less slightly defined muscles. Here is a chart from a US fitness book (The Eat Clean diet of Tuscan Reno) that summarizes the concept:
If you are accustomed to a big city, you could also try a gym "CrossFit" where coaching "result oriented" is included in the subscription. But gyms "CrossFit" are generally more expensive than regular gyms. I recommend the following articles on my blog to find out what the Body Pump and an example of Cross Fit room.
Otherwise, France, baseline fitness books are the books of Frederick Delavier, which visually explain to you what are the different exercises with illustrations and the Lafay Method (women's version) Olivier Lafay, a method of strength training without equipment that you can practice at home.
I also like the books of Christophe Carrio. To inform you, and get recommendations, the Internet is a wealth of information, but you find everything and a lot of different information, so I think it's worth buying a book or two if the subject interests you.
But I agree with you, it is true that it is difficult to learn and have tips to build muscle when you're a woman. Most of the information available on the Internet are in English, and French women's magazines prefer soft physics, thin and slightly muscular, and tips that are useless.
If I had to summarize in a few lines the important points to reach your goals, I would draw your attention to these few basic rules:
(1) You have to stay at least 3 weight training sessions per week for at least 6 weeks to see visible results. Exercises should be performed with a high resistance. Not necessarily need weights or dumbbells: mastering exercises where you use your body weight as pumps is already a very good start.
(2) The 4 basic weight training movements are squats, pumps (or bench press), pulls (or prints) and raised ground. As a beginner, at the beginning, if you do not already have a subscription to room, you can start gently limiting you for the moment, squats and pumps, and add some bonus slots for the glutes.
(3) The muscles do not grow during practice, but when you're at rest. It is then necessary to get enough sleep (8 hours per night) and not the same muscles too hard and too often, because they need to recover to develop.
(4) Although the workouts are essential to stimulate the growth of muscles and help you burn fat, in the end is your physical conditioning to 80% by what you eat. This is why some very athletic girls can be still a little chubby, or that other sports have much less slightly defined muscles. Here is a chart from a US fitness book (The Eat Clean diet of Tuscan Reno) that summarizes the concept:
(5) What to eat then? Avoid sugary foods, eat a serving of vegetables at each meal, eat enough protein.
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