If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow. Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown WHILE increasing protein synthesis (the key to muscle growth). It’s time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack—Vasocharge + Xtend!
Hi! Thank you so much for this plan, it has helped me so so much. I used to just stick to cardio, but after a year of no weights, I realized that the volume in my body was depleting as my weight dropped. I even started to gain as time went on, so I decided to go to the gym and lift, but I had NO IDEA how to use wights or what to do. Then, I found this program!
When we obsess solely on our physique, we end up miserable and we never get the body we want because that perfect body doesn’t exist. When you focus on wellbeing, though, you become proud of how far your body has come and happy with how great you feel. Focusing on what you can accomplish rather than what you look like is how you become the best version of yourself.
How her body has reacted: I’ve noticed that I’m so much stronger, I have more energy and I’m less tired. My body fat is lower and I’m much leaner, and you can really see the muscles. Wearing dresses and skirts in the summer and feeling confident is when it all pays off. I love my routine and I love the results. I am constantly preaching to friends and clients about squatting and dead-lifting and how great it is. People always ask me if I’m a runner and I respond, “No I’m a squatter.” It takes dedication and, for me, working out is a way of life, not a temporary fix.

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.

The book is clearly written by a woman who enjoys yoga and balance balls. She demonstrates exercises for the absolute beginner, and the steps you can take to challenge yourself further as your fitness improves. There are plenty of options for home or gym, and lots of helpful tips. Most exercises use your own body weight, light hand weights, resistance band, or balance ball.
For starters, women tend to be less acutely fatigable than men, meaning they can generally do more reps per set at a given percentage of 1RM, do more sets with a fixed number of reps at a given percentage of 1RM, or both.  There are several factors underpinning this difference, but the two most important seem to be a) women tend to have a higher proportion of type I muscle fibers, which are more fatigue-resistant and b) women tend to have less muscle mass, so they don’t occlude blood vessels quite as quickly when lifting, meaning they can more efficiently deliver oxygen and clear metabolic waste products from their muscles.  (However, I’ll note that this isn’t a unanimous finding).
Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt. We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.
Increase the number of repetitions you complete. For example, if you’re currently completing 10 repetitions with proper form before moving on to the next heavier weight, increase that number to 12 and then 15. Once you can complete 15 reps with ease and proper form, increase the resistance by 5%. This “double progressive training protocol” is effective for strength development and helps reduce the risk of increasing the amount of weight before you’re ready.
The exact duration, frequency and intensity depends on each person’s individual needs and preferences. And even more importantly, their goals. Someone interested only in muscle growth has no true need for cardio and may not do any. Someone looking to lose fat on the other hand may need cardio to create their deficit. Then again, that same person could have created their deficit through diet alone and therefore no longer needs cardio.

Lowers the risk of chronic disease: Not only will strength training help save off many chronic diseases, but it also helps lessen the symptoms of issues you may currently have. The Center for Disease Control and Prevention (“CDC”) recommends strength training for most older adults to help lessen the symptoms of the following chronic conditions: arthritis, osteoporosis, diabetes, obesity, back pain, depression.
You should follow this up during your workout by sipping 2-3 servings of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth. While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and gain the lean muscle you never could before while supporting fat loss.
Calorie counting should not be a life-long endeavor. It just doesn't effectively work in the long term. Studies show that calorie counting is prone to inaccuracy by upward of 25 percent—even if you triple-check your calculations and sources! The discrepancy arises from measurement errors on food labels, serving sizes and measurements which are impossible to reproduce consistently, different food quality, and a whole lot of guesswork.
Stand with feet slightly wider than hips, turned slightly outwards. Pull shoulder blades down and back. Keep chest lifted and chin parallel to ground. Tighten core and abdominal muscles, then shift weight to heels. Push hips back as if you’re about to sit on a chair and lower yourself until thighs are parallel or almost parallel to ground. Feet should be firm on ground and knees aligned with second toe, without going past toes. Extend forearms forwards to stabilise yourself [shown]. Avoid tucking tailbone or arching lower back. Return to starting position by pushing through heels.

These cardio workouts are intended to be tough. If you can't complete your entire cardio session in the beginning, don't get discouraged. Push yourself a bit further each day until you can do the entire session at the pace listed. It may take a few weeks of building endurance to be able to complete the entire session.  You know you are working at the right level if you are not able to talk on the phone, or read a book, Dey says.
Have you been working out and dieting consistently but you are not seeing the results you want? Are you starting to lean out, but you have some stubborn fat that will not go away? Most likely, this stubborn fat is on your hips and thighs. No matter how many lunges and squats you do, this fat just will not go away. Well, there is a reason for this. Women tend to store fat on specific areas of their body (hips and thighs) to the placement of specific receptors that make it hard to burn fat in those areas. Knowing this, PGN and its team of experts has developed Trimfat to increase fat loss and get rid of those stubborn fat areas once and for all! Read on to find out how you can be on your way to the tight, sexy body of your dreams!
What she does now: I’m really new to the weightlifting, and I love/hate it. I hate it because it is so foreign to me, and I have all sorts of preconceived ideas about who should really be doing weightlifting. Since it’s new to me, and I’m already experiencing a significant shift in the body in terms of inches, I have cut back on my other workouts. I’m doing hot yoga to stretch out and continuing with the swimming.

How: Begin with your hands directly under your shoulders and your knees under your hips. Contract the muscles of your core and stabilize your pelvis and shoulders. Shift your balance onto your left knee and your right hand. In one movement, extend your right leg back behind you and your left arm outin front of you. Extend both as far as possible and hold for 2 seconds. Slowly release both back to the starting position. That's one repetition. Immediately switch sides and perform the same with the left leg and right arm. Continue alternating sides for a total of 20 reps.


For starters, women tend to be less acutely fatigable than men, meaning they can generally do more reps per set at a given percentage of 1RM, do more sets with a fixed number of reps at a given percentage of 1RM, or both.  There are several factors underpinning this difference, but the two most important seem to be a) women tend to have a higher proportion of type I muscle fibers, which are more fatigue-resistant and b) women tend to have less muscle mass, so they don’t occlude blood vessels quite as quickly when lifting, meaning they can more efficiently deliver oxygen and clear metabolic waste products from their muscles.  (However, I’ll note that this isn’t a unanimous finding).
It wasn’t worth splitting apart the young and older subjects to do formal subgroup analyses for hypertrophy outcomes (I like having at least 20 studies to pool), but just looking at simple averages, it seems that men and women gain muscle at a similar rate regardless of age.  In the studies on young participants (N=8), the men increased muscle size by 13.1%, while the women increased muscle size by 14.1%. Similarly, in the studies on older participants (N=17), the men increased muscle size by 11.9%, while the women increased muscle size by 11.8%. Both of these differences are clearly trivial.
It’s for those reasons that I champion these diet and fitness strategies.  These are the same techniques that we’re building our foundation around in our flagship course, The Nerd Fitness Academy: we understand that all women are different, which is why we present multiple training options for multiple environments, and diet advice that allows for flexibility based on one’s situation.
×