Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss.

Start in pushup position, hands slightly wider than shoulder-width. Perform a pushup, lowering your chest to an inch from the ground, then press back up. As you press back up, lift your right arm off the ground and reach it toward the sky, turning your torso to face the right side (you may need to shift your feet as you do this. Hold for 1 second, then return to pushup position and perform another rep, lifting your left arm off the ground this time. Alternate reps until time’s up for each set. Do 3 sets.
One of the beautiful things about yoga is that you can do it anywhere, anytime. (Even in the middle of a desert, as this video proves.) But sometimes you need some instruction to get through an entire sequence. That’s where Tara Stiles comes in. The New York City-based yogi teaches a full flow class in this excellent 50-minute video (one of the best YouTube workouts, in our opinion). Her detailed, easy-to-follow instructions make it seem as though you’re working one-on-one with her, and by the end of it, you’ve had a super solid yoga experience.
Do Yoga with Me is one of my personal favourite sources for good home workouts, obviously of the yoga variety! Many of their classes are filmed outdoors in beautiful British Columbia, Canada. The level of instruction is top-notch and there are videos that focus on pretty much every part of the body (e.g. hips, hamstrings, back, etc.), so you can target the area that you need to work on most.

As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.
Start in pushup position, hands directly below your shoulders. Lift your right hand off the ground, then reach it under your torso to the left; reach as far as you can. Bring your right hand back from under your torso then reach your right arm toward the ceiling, rotating your torso as you do this. Repeat on the other side. Alternate reps on both sides until time’s up.
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.
While I was training for endurance events ... at times I felt run down, and it would be hard to eat properly and I would end up bingeing. I also was in the constant mindset of needing to be thinner to excel in endurance events, which would lead me to eat too few calories and again I would end up bingeing. So although my calorie burn was much higher while training for marathons and Ironmans, my nutrition was not nearly as good. The other thing that has changed is my confidence. I was always self-conscious of having big thighs, now I embrace them because they are strong thighs. These thighs let me squat a lot of weight! It is funny, I am even more confident in my running (short distances, of course!) and have run a lifetime mile personal record this year. I am so much more confident in my own skin, which transfers to all aspects of my life.
Why? Well, one, those gyms are just too damn hot for a mid-July workout. And second, regardless of what many popular gym chains may want members to believe, “gymtimidation” is very real and very miserable. No one wants to enter a gym after a long winter of avoiding doing just that, only to glue themselves to the closest cardio machine and hope for the best.

I just want to let you know that this article is absolute gold. You’re the real MVP for conducting a meta-analysis on this topic, especially when it’s so hard to find much research out there. More importantly, you’ve paved a way to explain more fully why strength training is so great for women to women and the benefits of it in comparison to men. Research is not only assuring and affirming, but it’s convincing for people who dabble with the idea of something, so thank you! Anyways, very well done and please keep doing what you’re doing!


Just as protein forms the building block of muscle, branched chain amino acids (BCAAs, for short) are essential building blocks of protein. The three BCAAs are leucine, isoleucine, and valine. These three amino acids help provide the basis for protein synthesis, and research shows that consuming BCAAs before a workout can increase protein uptake into muscle tissue and improve post-workout recovery.

How: Hold a 5-10 pound dumbbell in your right hand, and place your left hand on a chair or sturdy object for balance. Shift your weight onto your left foot and lift your right foot off the floor. Stand with a long, tall spine and allow the dumbbell to hang at your side. Press into the ball of your left foot so that you move upwards onto your toes. Keep your left knee fully opened without locking it. Press upward as high as possible, then slowly lower back to the starting position. That's one repetition. Aim to complete 15 reps on this leg, then switch and perform the same on the other.
If you work out in a crowded gym, venturing to the free weight area may be intimidating. To make this easier you can recruit a friend to work out with you and you two can support and encourage each other. If you work out solo, load your favorite music onto your phone and listen to it while you train so you can focus on why you’re there and what you’re doing, and drown out everything else around you. You’ll still have to deal with the stench of stale sweat and cheap cologne, but at least you won’t have to hear men grunting as they flex in the mirror.
As such, we basically have no good research telling us about rates of muscle growth in trained men and women.  My hunch is that relative rates of muscle growth will continue to be similar, but we’ll have to wait on further research to say for sure.As you can see, only one of these studies (Alway et al.) reported a direct measure of hypertrophy, and only one (Garthe et al.) reported an indirect measure of hypertrophy.  Alway et al. is hampered by a very small sample, while Garthe et al. has a couple other confounding factors – 1) the main purpose of the study was to compare different rates of weight loss, so while the groups with differing rates of weight loss had similar numbers of men and women, it’s possible that group allocation affected results and 2) the study included athletes from many different sporting backgrounds, so while all of them did have prior training experience, it’s possible that the women were somewhat less trained than the men.
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

And this is where my fitness journey truly began. That said, I didn’t go from Cardio Fit Bunny to Girl Who Lifts in a week. I eased in by alternating between my HIIT and cardio-focused program a few days a week and weightlifting the others. After a few weeks, loving the way I felt lifting heavier, I gave my up the fat-burn routines and switched to weightlifting exclusively.


Everybody requires a minimum number of calories to, well, live. This minimum number is called the basal metabolic rate (BMR) and can be influenced by the amount of lean muscle mass a person has. The overall number of calories your body uses on a daily basis is the sum of your BMR and additional calories you use walking, standing, sleeping, exercising, driving, and even laughing. Altogether they comprise the total energy expenditure (TEE), or your daily caloric needs.
Jessica Smith TV shares a unique collection of videos with 7-minute, 10-minute and 30-minute in-home exercise programs. She offers a really great variety of workout styles – Some focus on fat burning, others on cardio conditioning, workouts for beginners, kickboxing workouts and more. Jessica is an energetic instructor that will motivate you to join her.
My Free Yoga is pretty much exactly as it sounds – if offers free yoga classes for you to enjoy! It is a little different than other yoga options on this list in that it is really a hub for yoga instructors to post their free yoga class videos. The video library is huge and you can search for classes that focus on your specific problem areas. For example, there is a category for those suffering from hip issues and another for those experiencing back pain.
But when I started college, I had to give up gymnastics to focus on my studies. That's when I quickly learned you can’t eat the same way when you’re training eight hours per week as you can if you’re doing almost no physical activity. Long story short: I gained roughly 20 pounds and just felt horrible in my own skin. So after the stress of getting into university was behind me, I decided it was time to “get in shape" (an expression I now hate, but more on that later).
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
"I've always hated running. I was the kid who would get a doctor's note saying I had 'bad knees' to excuse me from running in gym class. But then I heard about the program C25K (Couch to 5K) that is geared specifically for non-runners. The program is eight weeks, and you can do it all without a gym. The first time I ran eight minutes without stopping, I sobbed for joy. Soon enough I was running a full 5K without a problem. That was huge for me! At that point I added TurboJam DVDs to my workout routine on days that I couldn't run outside. I also started tracking my nutrition using the My Fitness Pal app. It helped me realize I actually wasn't eating enough calories! I upped my calories and kept working out at home and I ended up losing 20 pounds. My clothes fit so much better now. The funniest part is that all the running has actually helped strengthen my bad knees." —Mandy Powell, Mendon, UT

From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).
There’s nothing that says you have to pick one type of resistance training and stick with it. Versatility is the name of the game here, so you can rotate between ALL styles if you like – I personally do. It just depends on where I am, what’s handy, and what I’m working on. No matter which form of Resistance Training you choose, you’re going to love what what it does for you!
Start in pushup position, hands slightly wider than shoulder-width. Perform a pushup, lowering your chest to an inch from the ground, then press back up. As you press back up, lift your right arm off the ground and reach it toward the sky, turning your torso to face the right side (you may need to shift your feet as you do this. Hold for 1 second, then return to pushup position and perform another rep, lifting your left arm off the ground this time. Alternate reps until time’s up for each set. Do 3 sets.
We're going to mix it up this week! Instead of Straight Sets, you're going to complete your workout in a circuit style. This week, you'll complete 1 set of each exercise for 15 reps, then you'll immediately move on to the next movement with no rest in between. For example, on the Day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times.
×