You may learn proper exercise form and increase your strength rapidly. Or this strength training thing may be intimidating and mentally and physically uncomfortable at first. Move at your own pace. Don’t force yourself to do too much too soon, but don’t hold yourself back too much either. Strength training isn’t about reaching the finish line as quickly as possible only to burn out halfway there — it’s about moving at a consistent, challenging pace to ensure you get there, and go beyond.
What she does now: My routine now consists of higher-intensity weight training, no more than 12 reps. I split it up into upper body and lower body, and use the maximum amount of weight I can lift. I do exercises that have big, compound movements and involve the biggest muscles — like your quads, hamstrings and glutes. My cardio I do at a higher intensity and not longer than 25 minutes, and only on the days I do my upper body. After squats and dead lifts, I can barely walk out of the gym, so no cardio.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.

What is the most common thing you see women do in the gym? Cardio. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises.


Recent research suggests that strength training may lower a woman’s risk for Type 2 diabetes and cardiovascular disease. In a 2016 study, researchers from Harvard Medical School and the National Institutes of Health used data from nearly 36,000 older women, who ranged in age from 47 to 98. The women filled out questionnaires for about a decade detailing their health and exercise levels, and one question asked women to estimate how much weightlifting or strength training they had done per week in the past year. The researchers then tracked which of the women had a heart attack or stroke and which developed Type 2 diabetes.
What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one’s workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery. By supplementing with Xtend during your workouts there is no need to use those sugary sports drinks in order to recover. Xtend allows you to recover more quickly without the adding calories and sugar that can lead to fat gain.
And regarding when to switch from the beginner routine to the intermediate routine, the short answer is simply whenever the beginner routine stops working. Whether that’s after 4 months or a year… just ride it out for as long you’re progressing. I’ll actually be a writing a post in the next few weeks that will answer this question in more detail. Keep an eye out for it as well.
With that being said, it’s certainly possible that there were differences in real-world training status that are basically impossible for a study to account for.  For example, if the men tended to train like hardcore powerlifters or bodybuilders, and the women tended to do the sort of lighter, higher-rep “toning” workouts that are often recommended to women, it would make sense that the women would gain strength faster.  In other words, “research tends to indicate that trained women still gain strength quicker than trained men, but I’m concerned those studies are hampered by methodological limitations, so I’ll continue to assume the null (similar relative rates of strength gains) until research on a more representative population is conducted” is also a very defensible position.
Strength training is a key part of a healthy, active lifestyle. It tones muscles, burns calories, and builds stamina for a stronger, leaner body. But learning the proper form and technique can make or break your practice. This program provides straightforward instruction, practical tips, and an efficient, effective workout for all experience levels.
How her body has reacted: I generally carry weight around my hips and thighs; I seem to be predisposed this way, and the weightlifting is literally cutting through the fat. I am being trained by Kenneth Rippetoe of One with the Water. This is all foreign to me and I have tremendous resistance. My attitude doing it is not very good. But afterward, I feel really good.
Next, squeeze your glutes – this helps stabilize you – and push the bag up in a straight line. You may have to move your head back while pressing it up to ensure it goes up in a straight line. Hold the gym bag above your head with your arms straight for a couple of seconds before lowering the bag back to your shoulders. This is one repetition. Continue for up to 12 repetitions.

Start with 5 reps for each exercise and use the same weight until you can perform 8 reps for every set. Once you can perform 4-5 sets of 8 reps with the same weight/variation for all sets, it’s time to add weight (to free weight exercises) or use a more challenging variation (for bodyweight exercises). Then return to 5 reps with the heavier weight/harder variation, and repeat.
I highly prefer dumbbells to exercise machines, for the reasons I've said before. In other words, if you sit down on a machine and press something up, you're really getting good at sitting on a machine and pressing something up. If you sit on a ball or stand in a squat position and press up a set of dumbbells, not only are you working your shoulders, you're working your core muscles, which are your abdominals and lower back, and you're challenging your balance and coordination. In real life, we need all of those things.
While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).
Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Lose yourself in the high-energy rhythm of the Pound Rockout Results System, a five-disc sweatfest in which you wield drumsticks (aka Ripstix) instead of weights. "The drumming takes your mind off your muscles hurting!" one tester marveled. You'll "constantly tap the sticks" in each routine—core, upper body, lower body, intervals, tune-up and jam session—for a "totally unique" cardio blast.
You may learn proper exercise form and increase your strength rapidly. Or this strength training thing may be intimidating and mentally and physically uncomfortable at first. Move at your own pace. Don’t force yourself to do too much too soon, but don’t hold yourself back too much either. Strength training isn’t about reaching the finish line as quickly as possible only to burn out halfway there — it’s about moving at a consistent, challenging pace to ensure you get there, and go beyond.
Fast forward to myself as a 30 something “skinnyfat” office worker/couch potato, I got into beginner level workouts with weights (body pump classes and kettlebell workouts). I worked out 3 times a week for 30 minutes, barely even that, did NO cardio and didn’t really diet (just upped my protein a bit and watched the carbs). The result after 7 weeks – the best body I ever had in my life, exactly the kind of dancer’s physique “girly workouts” claim to create. Better than on my dancer’s regimen.
I highly prefer dumbbells to exercise machines, for the reasons I've said before. In other words, if you sit down on a machine and press something up, you're really getting good at sitting on a machine and pressing something up. If you sit on a ball or stand in a squat position and press up a set of dumbbells, not only are you working your shoulders, you're working your core muscles, which are your abdominals and lower back, and you're challenging your balance and coordination. In real life, we need all of those things.
Keep pushing your butt back as you lift your right arm off the ground; thread it under your left armpit, reaching to the left as far as possible. Pause and feel the stretch, then, continuing to push your butt back and keep your left hand on the ground, reach your right hand toward the ceiling. Pause, then return your right hand to the start position. Repeat on the other side. That’s 1 rep.
Great notes! However, since people reading this might be forwarding to their girlfriend, wives, fiancees, etc, you might want to include a small section that identifies what 1 pound of muscle means. It would be a guess but most women reading this will go, “What is 10 lbs of muscle? I don’t want that!” It might say how many pounds of muscle she might need to look “toned.”
Strength training by utilizing some form of resistance is a much better approach than focusing only on cardio if your goal is to achieve a toned, healthy physique, and there’s a lot of science to support it. Research shows that adding resistance training as part of your workout routine is a proven method for increasing Lean Body Mass and reducing body fat for women.
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