Female bodybuilding benefits

Any asthma patient with a bit of childhood memories would remember Clenbuterol as part of their medication stack, especially after recalling how awful an asthma crisis feels and how Clenbuterol helps you breathing once again. Clenbuterol does its job by increasing your basal metabolism, promoting a fast-paced consumption of calories that will ultimately reduce your body fat incredibly fast.

But Clenbuterol is totally different from a steroid molecule. For starters, it does not have the same molecular rings in its core. Instead of a group of molecular rings, Clenbuterol has only one ring and one nitrogen atom, thus belonging to a chemical group called amines. You have probably heard about dopamine and histamine. They belong to the same group.

Clenbuterol is a stimulant of your nervous system to prepare your body to fight or run. It makes your heart rate go faster, and it opens up your lungs to ease up your breathing and give your body extra oxygen. This is why it is used as an asthma medication.

However, Clenbuterol in bodybuilding is ideal if you’re looking for:
– A safe and quick way to reduce your body fat
– Burning excess fat without losing your muscle mass
– A cutting phase to shred your body and show up your big muscles
– An extra enhancement to your workout routine, not a magic pill. See extra info at clenbuterol alternative.

You can call it Dianabol, D-bol or simply Diana. All of these names refer to the same steroid, chemical name Methandrostenolone. But let’s stick with Dianabol, which is one of the most popular brand names. This anabolic steroid is one of the most popular among bodybuilders, maybe due to the fact that’s effective and you need no needles. It’s an oral steroid, and even if you can find some Methandrostenolone in injected form, it’s not common to find such a thing.

The anabolic effects of a steroid refer to how well does it activate protein synthesis and muscle growth. It reflects the potential of a steroid to increase your strength and bulk up. The androgenic rating would tell you how much this steroid mimics testosterone and its side effects. See extra details at winstrol cycle for women.

Anavar or Oxandrolone is a DHT-derived anabolic steroid with two structural modifications to the molecule that improve its potency and bioavailability. It is categorized as a C17-aa steroid and it is ingested orally. The fact is that Anavar is one of the most well-tolerated anabolic steroids of all times, that can give you some neat gains. Despite what any expert tells you, you can use it in a standalone cycle. But it really shines when you stack it with a potent mass building compound, like Testosterone.

With an 8-hour half-life, Anavar must be taken at least twice a day to keep the levels at its optimum. For men, the dose can be 40-50mg/day for 12-weeks. Experienced Var users can up this to 75mg/day without the risk of serious side effects. Women can start with 10mg/day and increase it to 25mg/day depending on their bodybuilding goals. Research cites that using Oxandrolone with grapefruit further increases its bioavailability and prevents the compound from being metabolized by the intestines.

When you are in a calorie deficit, it triggers a domino effect of sorts that will eventually cause muscle loss. Even if you are extremely careful about eating clean, maintaining your macros and fueling your body, your body will still cannibalize on hard earned muscle. Anavar can help prevent this. Not only this, Oxandrolone will amplify the rate at which you lose fat. It gives you the hard, lean and shredded look.

When men lift weights they gain more muscle and bulk up, this is because men have more testosterone. Women will not bulk up like men, they will improve muscle tone and shed fat. There is nothing that turns more heads in a gym than a woman with lean sexy muscle.

This medication is used to help people regain weight they have lost due to certain medical conditions (such as surgery, chronic infection, trauma, long term use of corticosteroid medication such as hydrocortisone/prednisone). It is also used to relieve bone pain due to bone loss (osteoporosis). Oxandrolone belongs to a class of drugs known as anabolic steroids. These drugs are similar to male hormones made by the body.

Clenbuterol (Clen) is a close cousin to “ephedrine” it has been used by movie stars and famous athletes for decades, it acts a powerful fat burner. Clenbuterol allows you to burn stored body fat as energy before burning up other fuel sources preventing muscle loss. Now that you have a basic idea of how women get ripped and shredded, you should ask yourself, are willing to take steroids? If you are, you should know that you may suffer some of the possible side effects that come with them. The other alternative is to take a legal steroid that will give you similar benefits without harming your body. Unfortunately, most bodybuilding supplements target male athletes and bodybuilders, what most companies do not realize is that there are just as many women that look for supplements to help improve their physique and performance. Unlike men, women have a harder time eliminating body fat. That is why some supplement companies have turned their focus to female bodybuilders and fitness models.

How to use Anavar Tablet : Take this medication by mouth usually 2 to 4 times daily or as directed by your doctor. It may be taken with food or milk if stomach upset occurs. See extra info about primobolan stack for women.

Like men, women are interested in taking steroids too. There are many reasons for this, but the most common is to get a slim and muscular look, and get rid of fat. Women are more concerned about their physique, that’s why more and more women are used chemical bodybuilders for building a great body. One of the steroids that help female bodybuilders gain muscle mass is testosterone, a male hormone. Some of the side effects of testosterone, when taken by women, include hair loss, excess facial hair, a deepening voice, enlarged clitoris and it gives women a more vascular look.

We all carry weight in different places and the last place where that weight seems to come off is the stomach or abdominal area, however it is not practical to think that we can completely eat our way to shredded abs, sure you can eat clean healthy foods but that is not the complete secret to shredded abs. What we can do is watch what we eat and eliminate foods that provoke our body to store fat. Men and women both have abdominal muscles underneath the fat, the trick here is uncovering them, exercise is key, any kind of cardiovascular exercise such as running, aerobics, or intense weight training can continuously burn fat, and yes if you want more defined abs once they are uncovered abdominal exercises will make them more pronounced and visible. A cutting cycle is something that should be gradual, there are women who can drop fat in less than a month, but when you diet down all at once not only do you lose fat, you will also lose a lot of muscle; that’s why a gradual 60-day cutting cycle is best.

The post Female bodybuilding benefits appeared first on Time Warp News.

This content was originally published here.

11 Female Fitness Models To Follow On Instagram

In recent years fitness has become more and more important for women, not just for health reasons but for female empowerment. Being strong is sexy! Modeling is no longer strictly for stick thin girls and female fitness modelling is taking the world by storm. Whilst some may feel muscles on a woman is too much, it doesn’t necessarily need to be to the extreme’s of bodybuilding. Training to get toned and well defined muscles takes serious dedication and a lot of hard work.

In this post we take a look at some of the most impressive female fitness models in the world. Not only are they an inspiration to anyone looking to improve their health and lifestyle, a lot of these women have also made a career from it. Whilst they may plaster their Instagram with envious photo’s of their flawless bodies, they are also here to teach others how to achieve the same goals.

Let us know who inspires you to reach your health and lifestyle goals in the comments below!

Michelle Lewin

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is difficilissimo to resist)

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Michelle Lewin originates from Venezuela but now lives in South Florida. She is a bodybuilder and fitness model and has grown her fanbase immensely, thanks to the power of social media. Michelle has featured on over 30 magazine covers and is instantly recognisable for her fitness and modelling achievements. She also has her own product range available including a diet plan, supplements and workout clothing.

Svetlana Bilyalova

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@gooseberry.seaside #goosberry

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Russian model Svetlana started her journey on social media. Posting funny videos on vine she managed to grow a sizeable following, this then moved on to Instagram where he posts became a bit more risque. After moving to the US, she quickly gained fame as a model and has also starred in the ‘low life’ music video for The Weeknd.

Alice Matos


Alice Matos is a Brazilian bodybuilder and her career grew from her passion for sports. She became a personal trainer and whilst working towards her own fitness goals she realised she was competition ready, despite not intending to get that lean. From there she began competing and now follows a strict diet and exercise regime to maintain her impressive female fitness model physique.

Jenna Renee Webb

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Florida born Jenna Renee Webb is particularly well known for her ex marriage to UFC fighter, Travis Brown. She was the first female to be featured on the magazine cover of Maximum Fitness and has since been published on the cover of several other fitness magazines. She has also been an ambassador for sports companies including Schiek Sports and MuscleTech.

Tana Ashlee

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Tana is an online personal trainer and has grown an incredible customer base with her fitness training services. She is devoted to women’s fitness and only works with female clients to help them achieve their fitness goals. She has over 1.4 million followers on her Instagram and she certainly helps to motivate her clients by flaunting her own success, check out those abs!

Lais Deleon

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HEALTH: Her Omegas, Her Multi, Her Probiotics, Her Skin & Nails

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Lais is a fitness and lifestyle coach offering workout and nutrition advice to her clients. She also blogs about her own fitness journey to help motivate others. She has just shy of 1 million followers on her Instagram and the Brazilian female fitness model is enough to motivate anyone into getting fit!

Sendi Skopljak

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Female fitness model and Swedish blogger Sendi Skopljak is an advocate of fashion, travel and fitness. With 732K followers, her Instagram is a sea of pretty pictures flaunting her envious lifestyle.

Cally Clarice

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Cally is a fitness competitor and with those abs you can see why! Due to give birth in July 2018, she is currently pregnant with her first daughter. She looks incredible and her bump is still super toned! She is keen to get her body back into shape post baby and will be sharing her progress with her 200K followers on Instagram! Being a female fitness model by no means stops you from being a mother and it’s amazing to see someone so in shape whilst going through this amazing time in their life!

Meredith Mack

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#mondaymotivation #brandnewday #goalgetter #makingmoves #mondayfunday #abs #musclesarecool #workoutlife photo: @leelhgfx_fitness

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Female fitness model, Meredith started training for her first bodybuilding competition in 2009. She follows a strict workout and nutrition regime to keep herself in shape. She has grown her Instagram following to over 200K and it’s clear to see why from her impressive catalogue of images showing off her strength, flexibility and amazing abs!

Paige Hathaway

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– Or if you’d just like more information about the challenge. DM ME YOUR EMAIL ADDRESS!

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Paige is a personal trainer and runs her own online company helping others get fit. She has an impressive backlog of testimonial images from her clients as well as her own portfolio if jaw dropping photos. She has an incredible following of over 4 million on Instagram and has all the motivation you could need to kick your own butt into action!

Caitlin Rice

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MY APP WILL BE LAUNCHING SOON!! Click the link in my bio to pre register and get insider info!

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Starting her career in the fashion industry, Caitlin felt a lot of pressure to stay thin. Her diet was terrible and she became malnourished. This led her to focus on a healthier lifestyle and getting FIT. She now runs her own online fitness company where she tailors diet plans for her clients. She has over 1.4 million followers on her Instagram and it’s no surprise when you see her backlog of pics!

Our top 11 female fitness models are a pretty impressive bunch of inspiring ladies huh?! Are you looking for guidance and support to build muscle and get strong? Take a look at our review of Crazy Bulk supplements, designed to help women cut, tone and strengthen.

This content was originally published here.

What is EMS Training?

Theoretical Background

Electrodes placed on the skin pass a gentle electrical current through its surface which activate muscles and nerves which in turn produce a contraction of the targeted muscle group.

Conventional Training vs. EMS Training

Conventional Training

When one performs any exercise, their brain sends a message down the spinal cord through the nerves innervating all the muscles causing them to contract

EMS Training

An outside electrical source stimulates the nerves to send these signals to your muscle to contract. This is achieved by passing electrical currents through electrode pads placed over a muscle. The current passes through electrode pads placed over a muscle. The current passes through the skin to the nerves in the contact area, stimulating the connecting muscles to contract. Electrodes are attached to muscles and wired to the XBody device that sends low-level electricity through the skin to stimulate nerve and muscle fibers.

How EMS Training works

The proposed advantage of using EMS is that the recruitment order is reversed relative to volitional exercise. During volitional activity, the central nervous system first activates the smallest alpha motoneurons. With increasing levels of required force, progressively larger motoneurons are activated. This recruitment order, dependent on the size of the alpha motoneuron, has been termed the ‘Hennemann´sche size principle’’ of motor unit recruitment.

The size of alpha motoneurons is related to the type of muscle fiber innervated by the motoneuron. Slow oxidative (SO) muscle fiber types are typically recruited first, whereas fast glycolitic (FG) are the most difficult to recruit during volitional activation. The order of muscle fiber recruitment is reversed when the muscle is activated via electrical stimulation, with the largest-diameter muscle fibers (FG) being recruited first and the smaller-diameter (SO) muscle fibers being recruited later.

Der Beitrag What is EMS Training? erschien zuerst auf Official XBody Dealer.

This content was originally published here.

Home Gym Equipment Basics

Having a home gym can make all the difference in the world when starting and maintaining a fitness regime and healthy lifestyle. The good news is you don’t have to be insanely wealthy to have your very own home gym. You can build your home gym using your garage, an empty spare room in your home, or even create an outdoor home gym. But where do you start when it comes to creating your home gym and stocking it with fitness equipment? Well, look no further than this helpful list of home gym equipment basics to get started in building your functional home gym.

Start with a bench

Strength training benches are some of the most versatile pieces of home gym equipment around. Benches are the starting point if you want to get into weightlifting but can also be used for a variety of exercises. Adjustable benches can be a great addition to your home gym as they can be set to various degrees of incline and decline to allow you to target different muscle groups and achieve results.

Add some weight

Dumbbells and kettlebells are the next step for stocking your home gym. Whether you’re a beginning weightlifter or a seasoned pro, both kettlebells and dumbbells come in a variety of weights to suit your abilities and lifting needs. *Tip: dumbbells and kettlebells with black rubber coating are the best choice when it comes to weights, as they last the longest and are most comfortable for working out.

Mix in plyometrics

Adding plyometric boxes to your home gym is great if you want a compact and adjustable solution to improving speed and strength. Plyometric training is the perfect way to combine and improve strength, speed and endurance. Plyometric boxes make for great pieces of home gym equipment because they don’t take up much space and can be stacked and stored easily. Plyometric jump boxes by provide a cardio-intense full body workout while increasing the movement range of the entire body and are so easy to incorporate into your daily exercise routine.

Hang some suspension rings

Suspension training is great for developing strength, flexibility, balance, and core stability. Rings are suspension training fitness equipment can be used in hundreds of dynamic exercises that leverage gravity and bodyweight to achieve the results you’re after! Suspension rings are great for practicing muscle ups, pull ups, ring push-ups and more. These handy tools are definitely an easy way to step up both your home gym and your fitness game!

Build strength with battle ropes

Battle ropes and climbing ropes are great for developing your strength and enhancing your cardio. Equipping your home gym with a battle rope can be ideal for strength training, burning calories and building core muscles. Battle ropes are another highly effective piece of home gym equipment that virtually takes up no space! Plus, most battle ropes and climbing ropes can be used both indoors or outdoors.

With these home gym equipment essentials, you’ll have a top-quality, fully functional home gym in no time! You can find a huge variety of high-quality home gym equipment made in Brisbane from Australian-owned AtomicMass.

Female Bodybuilding and Fitness Motivation – Live Your Dream

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The post Female Bodybuilding and Fitness Motivation – Live Your Dream appeared first on Premier Fitness Training.

This content was originally published here.

Benefits of EMS Training

Why EMS Technology?

  • Electronic Muscle Stimulation (EMS) has many advantages over traditional fitness technologies:
  • Time saving (only 20 minutes/ 2 times a week)
  • Results come quickly and visibly
  • Works for any age, size, weight, gender or physical condition (in case of injuries or pain the training can be still effectively used)

Benefits of EMS Training

  • elicits a stronger contraction in the muscles: grown in muscle strength and size
  • improves the capillary network of soft tissues
  • fights against cellulite: better blood supply; muscle pump is the most effective way against cellulite
  • increases enzyme activity, growth hormone; muscle building
  • increases the amount of mitochondria
  • prevents from osteporosis and bone braking
  • enhances maximal strength potential
  • decreases body fat percentage: the effective strengthening training makes the body a real calorie burning oven
  • time saving: the whole muscular system is activated at the same time (whole body training)
  • targeted muscle building: every impulse hits the muscle precisely
  • relieving the joints: impulses are only targeted to muscles
  • balancing muscle system: outer impulses help the weaker links of the body to improve
  • posture improvement: impulses train also the deeper stabilizing muscles


Many studies has proven the positive benefits of EMS Training!

Research on the use of EMS Training as a method of training of skeletal muscle has increased over the past decade. Several studies have indicated that this training modality enable the development of maximal force and other benefits (also in the field of medical and beauty treatment; e.g. cellulite)

Why XBody?

  • User-friendly, clear and easy to use touchscreen
  • All Xbody devices have a 10” touch screen to make the workout a comfortably easy experience. There’s no need to use complicated buttons any more
  • User-friendly, clear and easy to use touchscreen
  • All Xbody devices have a 10” touch screen to make the workout a comfortably easy experience. There’s no need to use complicated buttons any more
  • You can easily choose between different trainings programs like strength training, cardiovascular training, massage and video training
  • You have also the opportunity to make adjustments in every trainings program (Hertz, Gain, Impulse, Pause, Depth of Impulse)
  • Multilingual system
  • Client´s data can be saved and recorded
  • The Owner can follow income of purchased training cards, edit trainer and set time
  • Top modern designed suit
  • Easily to suit up
  • Every Pads, Cables  and Electrods inside the suit
  • Every single Pad is replaceable
  • Pads are very resistant
  • Option Pads like Calf and Shoulders

Quality in all parts of the product

  • ISO Certification in Production and Distribution
  • FIBO Award Winner 2014

XBody is:

1. Result oriented
2. Time saving
3. No pain
4. Low investment costs
5. Low running costs
6. 92% is our target
7. Unique product with unique design
8. Most developed EMS technology


EMS is going to be the business of the forthcoming 10 years in the field of fitness, health and beauty industy.

Der Beitrag Benefits of EMS Training erschien zuerst auf Official XBody Dealer.

This content was originally published here.

Best Bodybuilding Supplements Without Side Effects

Max Gains Offers The Best Bodybuilding Supplements Without Side Effects

Max Gains is a new legal steroid company that’s dedicated to creating the best bodybuilding supplements without side effects in the world of bodybuilding and fitness. Their product line is focused on delivering an all-in-one solution for serious athletes (men and women) who are tired of wasting their time on supplements that always manage to disappoint. Every single product created by this company is completely natural, legal, and side-effect free.

The Max Gains product line is composed of a series of high-quality legal steroids that mimic the benefits of the world’s most popular legal steroids. The company developed four different stacks that cater to the bodybuilder’s every need; bulking, cutting, support – and one specially designed for women. The product formulas are easily some of the best in the world and promise to deliver the best results naturally possible.

Why Max Gains?

If you’re reading this article it’s because you’re searching for the best bodybuilding supplements without side effects; Max Gains fits what you’re looking for perfectly. When searching for the right supplement, it can be easy to get distracted and confused with the hundreds (if not thousands) of choices that are available out there. A lot of people usually purchase the most popular product and call it a day without knowing that there are other great alternatives waiting to be found.

This legal steroid company is dedicated to creating a solid supplement and offering it to the bodybuilding market for a solid price. Finding a direct competitor that can offer a similar product at a lower price will be very difficult to do. Needless to say, these products aren’t anything like typical fat burners, pre-workouts, or proteins – they work differently and they’re a lot stronger.

Max Gains Stacks

  • Bulking Stack
  • Cutting Stack
  • Support Stack
  • Women’s Stack

Max Gains Individual Product Selection

  • Anadroxin (Anadrol Alternative)
  • Clenbulen (Clenbuterol Alternative)
  • Venabol (Dianabol Alternative)
  • Trenoven (Trenbolone Alternative)
  • Promolex (Primobolan Alternative)
  • Nutra-PCT (Testosterone Booster)
  • Joint Flex Ultra (Joint and Cartilage Support)
  • Probiotica (Nutrient Absorption Maximizer)
  • Sutolex (Sustonen Alternative)

Are They Safe To Use?

Max Gains spent a lot of time creating the perfect product that’s safe to use for athletes from all sports backgrounds. Every single supplement that this company creates is 100% safe, legal, and effective; all ingredients used are of the highest quality and won’t generate any side effects.

How Much Do They Cost?

One of the key selling points of this brand is the fact that they sell high-quality bodybuilding products at an affordable price. You can purchase any of their legal steroids individually or get a better deal by buying a stack. Individual products are priced anywhere between $42.95 and 64.95 USD while the stacks range between $104.95 and $128.95 USD.

Do They Offer Any Discounts?

Yes, they do. If you decide to buy any two products (individual or stacks), you automatically receive a third one completely free. Fast worldwide shipping to 26 countries is available; just be sure to check that your country is listed as a shipping option. If you want to receive 25% off your order, use the code VTA25 on your next purchase. 

If you want to learn more about these bodybuilding products, you can always visit the official company website. It’s crucial to mention that these supplements are exclusively sold online and can’t be purchased at any supplement store.

Click Here To Visit The Official Max Gains Website

The post Best Bodybuilding Supplements Without Side Effects appeared first on Collegiate Muscle.

This content was originally published here.

Educate Yourself on the Female Bodybuilding Diet

Admit it. Ronda Rousey may be hot, but you are scared of building muscles, since you don’t want to be labeled as wanting to look like a man or like a body builder. Apparently, building muscles is more than just changing your appearance. Believe it or not, you need to build muscles to keep you lean and healthy – and strength training exercises and female bodybuilding diet plan will help you with that.

The question is how.

Here are 17 things you should know about female bodybuilding workouts and the best bodybuilders diet to help you gain muscles in the right places:

1. First, Change the Way You Look at Muscles

play a crucial role in your body. With more than 600 of them inside your body, muscles help you move and lift to keep you agile and able to do things you love to do. Muscles also help pump blood through your body and even help you with your breathing.

MusclesIn other words, muscles are important and you need strength training exercises to make sure that they are in tiptop shape.Therefore, don’t look at bodybuilding workouts as a prelude to your participation in bodybuilding contests or a sign of masculinity. Women don’t have enough testosterone to be able to build large muscle mass.

Before you start familiarizing yourself with bodybuilding diets and workouts, keep in mind that the purpose of this exercise is to keep you leaner, healthier and more agile. The more you look at muscle-building as something positive, the more encouraged you will be to do these exercises.

Then, you can move to the next section on how to be a female bodybuilder while having the rights cuts in their respective places. Apparently, building muscles will never be complete without incorporating workout routines in it. The succeeding sections will tell you more about the right workout for female bodybuilders.

2. The Importance of Dieting in Achieving Your Bodybuilding Goals

celery sticksDon’t cringe when you hear the term, “diet.” Believe it or not, it is more than just eating celery sticks and leafy greens.

The truth is diet is a crucial aspect when it comes to achieving your fitness goals.This is because your body will need all the necessary nutrients to help you build muscles, burn calories, and convert theminto energy. Otherwise, where else can your body get the necessary nutrients to build lean muscles?

Keep reading to better understand the female bodybuilding diet and the necessary nutrients you need to build the right muscles.

3. Eat Often: The First Step to Keep You Lean and Trim

You might think that the best way to build muscles is by limiting your food intake, then working out. Apparently, that is not the best way to go.

Metabolism plays a crucial role when it comes to building muscles and strengthening your body. This is your body’s capacity to burn calories even at rest while carrying out normal body functions, such as breathing and pumping blood. When your body is not getting enough nutrients or you tend to skip meals, metabolism slows down and affects your body’s capacity not just to burn calories, but also build muscles.

Therefore, eat often. As much as possible, eat five times a day, which includes three meals and two snacks. When it comes to snacks, make sure you make the right food choices, such as:

As to your meals, go for 40 percent carbs, 40 percent protein and 20 percent fats. Don’t worry. You will learn more about them in the succeeding sections.

4. Don’t Be Scared, Calories Are There to Help

Aside from the term “diet,” calories are another word that you might be scared of hearing. After all, the term has a negative connotation and often put in a bad light.

Here is something you should know about calories: the female bodybuilding diet plan needs it.

lean musclesCalories are essential food energy, which your body needs and uses to power daily needs, such as digestion and breathing. The number of calories required varies from person to person. The more lean muscles you have, the more calories your body needs.

This doesn’t mean you should consume as much calories as you want. There are various considerations, such as your lean muscles, body weight, height and the typical physical activities you do each day.

Keep in mind that calories are just one part of your female bodybuilding diet. Read the next sectionsto find out the other macronutrients your body needs to build muscles effectively.

5. Protein: An Important Macronutrient in Every Female Bodybuilding Diet

When it comes to building muscles, there is one macronutrient that will always take the spotlight: protein. Protein is composed of amino acids or your body’s building blocks. Protein won’t make you huge instantly, but it helps in building lean muscles, which takes some time.

What sets protein apart from the rest of the macronutrients is what it can do during workouts. Keep in mind that when you lift weights, it could cause damage and stress within your muscle fibers, thereby needing repairs. Protein helps in repairing these muscle fibers to help you become stronger and fitter over time.

Lean meatBelow are good sources of protein

Make sure you consume one gram of protein per pound of your bodyweight in every meal. If you weigh 120 pounds, you should eat 120 grams of protein per day.

6. Carbohydrates: Another Macronutrient Needed in Muscle Building

Aside from protein, carbohydrates are another essential nutrient your body needs to build the right amount of muscles. Just like calories, carbs are often put in a negative light.

Believe it or not, carbs are not all that bad. In fact, carbohydrates, particularly complex carbs, makes you feel fuller longer and don’t raise your blood sugar. It also contains essential nutrients to keep you healthy and gives your body something to convert into energy.

Brown riceHere are foods that are also good sources of carbohydrates:

Don’t cut carbs immediately and drastically. Low amounts of carbohydrates could disrupt the balance in your hormone system and could bring unwanted side effects, such as sleep deprivation and bone loss.

7. Don’t Say No to Good Sources of Fat to Build Muscle Mass

If you think carbs are always in the bad light, think about how it feels for fat that always have a negative connotation. The truth is there are two kinds of fat: the good ones and the bad ones. The good ones play an important role in maintaining your optimal health and makes sure that your body functions well. An example of this is essential fatty acids, which helps you keep full and maintains a healthy heart.

AvocadoHere are good sources of fat to help you establish your female figure competition diet:

On the other hand, there are bad fats you must avoid since it has nothing to do with your body. This includes trans fat, which food industry adds to food products to extend shelf life.

8. Don’t Forget to Drink Your Milk to Make Your Bones Stronger

How many times have you heard this tip?

Growing up, your mom, grandmother, teachers, and all those older than you probably told you to drink milk to help you build strong bones and teeth. This is because milk and other dairy products are rich in calcium and protein, which helps build stronger bones and teeth. This will come in handy if you are building muscles and gearing towards the leaner version of yourself.

Drink a glass of milk every night for your supply of calcium. Don’t forget to add other dairy products in your diet, such as cheese and yogurt. Tofu and greens are also rich in calcium, so make sure you include this in your body builder diet.

9. Go Green: The Importance of Greens for Every Woman

broccoliYou learned above the important macronutrients in building muscles. Still, don’t confine your diet with those mentioned above. Another important food you should add in your diet is greens.

Green leafy vegetables like kale, broccoli, and lettuce are rich in folate. This essential B vitamin keeps your health in tiptop shape by allowing your body some access to amino acid building blocks. At the same time, folate is an indispensable nutrient to help your body build the necessary proteins.

This explains why folic acid or folate is a favorite among female bodybuilders.

Now that you know the essential components in your female bodybuilding diet plan, keep reading to know more tips on how to build muscles by choosing the right foods.

10. Yay to DIY: The Must Have’s in Female Bodybuilding Workouts

You can Google your way and search for sample women bodybuilders’ routines to get you started. In case you prefer something DIY and wants to build your own program, that’s fine too. Just make sure you have the following weightlifting routines:

11. A Reps to Remember: Choosing the Right Sets and Reps to Build Muscles.

How many reps and sets should you do to build the right amount of muscles? The answer is it depends on your capacity.

Generally, three to four sets with eight to 12 reps is the right rep range to grow muscles. To make sure you are doing it right, make sure that your first rep is the same with your last rep. Otherwise, lighten your weights or reduce the number of reps. This way, you can do the routine more comfortably sans the risk of injury.

In case you want to work on your strength, go for heavier compound movements with four to six reps.

12. Don’t Forget to Rest and Relax and Allow Your Body to Recover

You might be excited to build muscles and get extra pumped up when you see improvement in your body. Still, this doesn’t mean you should keep on going and leave little room for rest. In other words, allow your body to rest even in between sets. Make sure you provide ample time for rest since the less time you do so, the more difficult and intense your workout will be.

sleepHow much rest should you get? Preferable one to two minutes to allow your body to recover before you hit the next set.

In relation to rest, make sure you give your body enough time to recover before you hit the waves. Strength training creates tiny fractures in your muscles, which are converted into muscles after healing. During your workout, your body experiences these fractures.

To ensure that you are not straining your body, allow your body ample time to rest. A good night’s sleep is a good place to start then make sure you give your body time to recover, ideally one day, before you lift weight again. This minimizes injuries, as well.

13. Progression: The Secret Ingredient for a Successful Weight Training Program

Weight TrainingHere is one thing you need to know about bodybuilding: you can’t do the exact same thing over and over and expect new results each week. Over time, your body will get used to your workout and diet routine and make them less challenging.

If you want the best results, you need to introduce progression.

What is progression all about?

Keep in mind that your body changes over time. This is why you cannot do the same routines for the same weights, and with the same number of reps over the weeks. By progression, this means you have to constantly push yourself to do more and do better over the weeks of strength training.

More importantly, make sure you develop a solid base of workout routine. Then you can increase either the amount of weights or number of reps, or decrease your rest periods.

14. Don’t Forget Your Cardio as a Tool to Build Muscles

CardioTheir approach may be different, but strength training and cardio routines work well with each other. In fact, one cannot survive without the other, especially if you are after making yourself lean and healthy.

What does this mean?

Don’t forget cardio exercises. Cardio helps burn calories and fat and turn them into fuel. This will be used by your body in order to encourage muscle building and prevent any loss of muscle.

Here are some of your cardio options:

In other words, don’t just focus on weight training alone. Cardio routine is an important tool to help you achieve your weight loss goals, so make sure you won’t skip it.

15. Engaging in Bodybuilding Exercise is Not an Excuse to Eat Anything You Want

unhealthy foodThere are many myths and misconceptions surrounding women and body building. One of the popular myths around is that you can eat anything because you are exercising.

Unfortunately, that is not true.

No matter how much you train, it doesn’t give you the liberty to indulge in unhealthy food choices. This is because your metabolism determines the number of calories it can burn while you are at rest and during exercise. If you eat more than what you can burn, your body will accumulate these extra calories and lead them to your body’s fat storage.

In other words, don’t use exercise as an excuse to eat more than what your body can handle. Know your limits and your body will reward you for sure.

16. Consider Taking Supplements for a Better Body

SupplementsAs a rule, your diet should consist of whole, natural foods to make sure you keep your health in its best shape. On the other hand, there are instances when your female bodybuilding diet plan is not enough and your body is not able to get all the necessary nutrients it needs to keep your body in tiptop shape.

This is where supplementation comes in. Here are the three most basic supplements every healthy woman should have:

As soon as you established a regular pattern of healthy eating and supplementation, you can include any of these advanced supplements:

Now that you know the essentials in building women’s bodybuilding routine, check out the next section and learn the most important tip you should remember.

17. At the End of the Day, It’s about Weight Training for a Better Body

At this point, you already got past your concern of transforming yourself into a female version of The Hulk. Congratulations.Still, here is something you need to constantly remind yourself to keep you going: weight train for a better body.

Adding weights in your workout routine increases your lean muscle mass – and it’s a good thing. The more muscles you have, the more calories your body will burn, which in effect makes you leaner.

Removes a few inches from your bellyThat’s not all. An increase in your muscle mass could do the following to your body:

How can you say no to that?

Here’s the bottom line: don’t be afraid to build muscles. There are tons of female bodybuilding diet and routines to help you build the right kind of muscles and make sure they are in the right places. Take note of these tips and you will say hello to a leaner, healthier, and better you in no time.


This content was originally published here.

EMS training – what is it? And is it any good?

Have you ever noticed those commercials on TV that are selling fitness equipment that is supposed to stimulate the muscles with electrical impulses? Just put the apparatus on, switch the system on and your muscles will begin their workout. Sounds interesting, right? These days we even have specialized fitness clubs that offer this service. They promise rapid muscle growth, fat loss and more.

Now I’m sure most of you think that this is nothing but a scam designed to take advantage of desperate dieters. But let’s not speculate without any data, let’s look at this closer. Is there any truth to the promises being made?

Electromyostimulation (EMS) is not a new concept. The idea that muscles operate when subjected to electrical currents was proven in the late 18-th century. Many years later in the 1960-s it was the Russian scientists who started testing it on athletes. Of course back then it was still very much a misunderstood concept. However modern science has made much progress since then and we now have a better idea with what we are dealing with.

So what does EMS actually do?

Basically it’s a method where electrical impulses are sent into the muscles which forces them to contract and come under tension. Not too different from what happens when you lift weights or otherwise exercise. The difference being that while this goes on, you might actually be sitting in a chair and reading a book. Sounds unbelievable? Well, it kinda is.

We are not dealing with a revolutionary replacement for traditional training methods. EMS mostly works as a stimulant for the nervous system, improving nervous processees which can lead to better muscle strength and control. Effects on muscle and fat mass however is fairly limited. So if you were hoping to get buff and lean just by sitting at some salon, you are going to be dissapointed. On the other hand it does provide some benefit in those regards, so it’s not completely worthless. Muscles are being stimulated to some extent and extra energy is burned as-well. All that might improve long term muscle growth and fat loss. Just not that much.

The true beauty of EMS is elsewhere. Where it really shines is the potential to provide a training alternative to people who are otherwise incapable of exercising using traditional methods.

For example individuals who are injured, who perhaps cannot even leave their bed. When under normal conditions the loss of muscle mass and strength would be unavoidable – EMS can change that by providing much needed stimulus for the muscles, keeping them active. It may even improve recovery times. This may even extend to paralyzed individuals who are no longer capable of sending signals to their limbs – EMS can do it for them and possibly improve the odds of recovery.

The elderly are another potential group of people who might reap the benefits. Old folks usually have a hard time exercising in a traditional way due to frailty of their bones, ligaments and joints. EMS can help them retain and possibly increase muscle mass and strength, providing a better quality of life in the later years.

But lets not forget professional or extreme recreational athletes. Studies show that EMS training can provide even better benefits to those who are already considerably athletic. While this method may not be particularly useful to bodybuilders who are looking for muscle mass growth and fat loss, the potential strength gains might be suitable even for them. And when it comes to other sports, the potential benefit of strength gains is undeniably alluring. Because EMS causes no real muscle damage, it can be readily used as a supportive training method on top of the traditional practices.

Now let’s note that in order to get noticeable benefits from EMS training, you need expensive professional equipment and experienced people who know how to operate them. The stuff you see on TV-shop ain’t gonna cut it. The effectiveness of EMS depends on the type of electrical impulses used and on what muscles are they being used on. The human body has different muscle fibers and muscles can respond differently to those signals. As such, accurate calibration is important to get good results.

So in conclusion EMS has a lot to offer to many people. If you’ve been avoiding traditional training methods due to lack of time or because of injuries, this maybe something you might want to consider.

Take care of your body!

– James


1) Filipovic A, Kleinöder H, Dörmann U, Mester J. J Strength Cond Res. 2011 Nov;25(11):3218-38. doi: 10.1519/JSC.0b013e318212e3ce. Review.  Electromyostimulation–a systematic review of the influence of training regimens and stimulation parameters on effectiveness in electromyostimulation training of selected strength parameters.

2) Kemmler W, Schliffka R, Mayhew JL, von Stengel S. J Strength Cond Res. 2010 Jul;24(7):1880-7. doi: 10.1519/JSC.0b013e3181ddaeee. Effects of whole-body electromyostimulation on resting metabolic rate, body composition, and maximum strength in postmenopausal women: the Training and ElectroStimulation Trial.

3) Kemmler W, Von Stengel S, Schwarz J, Mayhew JL. J Strength Cond Res. 2012 Jan;26(1):240-5. doi: 10.1519/JSC.0b013e31821a3a11. Effect of whole-body electromyostimulation on energy expenditure during exercise.

4) Wahl P, Schaerk J, Achtzehn S, Kleinöder H, Bloch W, Mester J. J Strength Cond Res. 2012 Sep;26(9):2383-8. doi: 10.1519/JSC.0b013e31823f2749. Physiological responses and perceived exertion during cycling with superimposed electromyostimulation.

5) Filipovic A, Kleinöder H, Dörmann U, Mester J. J Strength Cond Res. 2012 Sep;26(9):2600-14. doi: 10.1519/JSC.0b013e31823f2cd1. Review. Electromyostimulation–a systematic review of the effects of different electromyostimulation methods on selected strength parameters in trained and elite athletes.

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6 Common Female Bodybuilding Errors

Exactly how to do construct stunning female muscle? Many may state muscular tissue is developed by weightlifting, however that’s just component of the formula. Currently, how do you construct attractive women muscle? The answer is weightlifting with the appropriate strength, appropriate kind, and also training just sufficient to boost development.

If constructing muscle mass was so very easy, just how come numerous ladies aren’t building wanted muscular tissue mass so quickly? It’s because several ladies are succumbing to the 6 usual women bodybuilding mistakes. When you can recognize the 6 typical female bodybuilding mistakes you can fine-tune your training program as well as effectively make pleasing muscle mass gains.

Mistake # 1.

Not tough oneself is the greatest bodybuilding error I witness. Approved, some ladies train hard, but couple of obstacle themselves each training session. You can squat 185 pounds for 8 reps and also work hard, yet unless you test your body to do one more representative or 5-10 even more pounds, your muscle gains will be stagnant. Muscle mass development takes place when ultimate pressure is used utilizing progressive overload.

Mistake # 2.

Failure to employ hefty substance workouts is another training issue. You are not most likely to construct strong and also dense muscle by doing chest flys and leg expansions. A compound workout is a multi-joint workout, where all the muscular tissues and also joints of that details area are contacted to implement the activity. Compound exercises are the foundation to any muscle building program.

If your training program is lacking substance workouts, it’s lacking muscular tissue development potential.

Mistake # 3.

Absence of uniformity is the 3rd muscular tissue growth mistake I witness. You are not going to develop muscle by working out haphazardly. You need to set a set up strategy and follow it with full blast. See additional helpful tips regarding thru the link.

Mistake # 4.

Failure to provide a program sufficient time to verify itself is another typical mistake. If you desire your muscle building program to provide you results, you need to hold your horses. Jumping from one program to the next is just cheating on your own. Exactly how are you most likely to discover what benefit your body if you consistently alter programs each week without rhyme or factor?

If you want to ensure muscle building success, log your workouts so you can visually see the development, as well as be sure that you are testing your muscles every workout.

Mistake # 5.

Anticipating over night modifications is a very usual women bodybuilding error. You can make changes, but they are not going to show up overnight. When you see well-developed developed ladies, they worked hard for that body. They really did not simply grab a weight and also eat appropriate as well as have that body over night. Such strong physiques complied with the appropriate training principals and also stayed clear of these common women bodybuilding mistakes.

Mistake # 6.

One more typical woman bodybuilding error is training frequently. Don’t claim you are innocent of it since everybody has trained way too much at once or another. Weight training for muscle growth does not need to be a weight training marathon, and you don’t require countless sets and also associates every day in the health club. In fact, if you are guilty of over-training, you will stop your muscle growth.

The purpose of weight training is to take apart the muscular tissue so it can restore right into a stronger as well as thick device. Once you take apart the muscle mass in the gym, the job is done. You can have a steady bodybuilding program just by training 3 times a week for 45 minutes, doing about 3 workouts per muscle mass team, 2-3 sets of 4-8 reps.

That’s it. More is not constantly better. Verdict to Usual Women Bodybuilding Mistakes. If you are significant concerning building muscle mass, then quit the training marathons. Establish a timetable of training 3 days a week as well as follow one program for at least 8 weeks to provide it a fair shake. Be consistent and also do not expect over night miracles.

This content was originally published here.