Training tips for beginners

Article Summary:

  • Men and women do not need to train differently to see results.
  • The biggest factor in a diet is calories in versus calories out.
  • Essential fatty acids are vital to the proper functioning of your body.

The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels.

Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are significantly higher than women’s. Even if a man is at the low end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the high end of the women’s normal testosterone range (70 ng/dl).

If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women!

 

Women's Testosterone Levels Are A Fraction Of Men's Testosterone Levels.

Women’s Testosterone Levels Are A
Fraction Of Men’s Testosterone Levels.

It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

Now you may be saying, “I have seen some women bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids.

When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects.

The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.

 

Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights.

This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:

 

  • 1-5 reps for strength
  • 6-12 reps for hypertrophy
  • 12+ reps for endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.

 

You Need To Lift Some Heavy Weights And Really Challenge Yourself!

You Need To Lift Some Heavy Weights
And Really Challenge Yourself!

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets.

The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of proteincarbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed (by the media), about how women should train.

 

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What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids?

If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

In this article, we will go over some basic diet and training information and then direct you to where you can get diet and training help and direction!

 

It’s Time To Become
Educated And Get Results.

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Dieting For Women: General Guidelines
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Before we get into the recommended diets for women trying to lose fat and gain lean muscle, lets go over some general diet guidelines.

dot Calorie Control: dot

 

    • The biggest factor in a diet is

calories

    •  in versus calories out. Your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle.

Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.

// //

dot Macronutrient Manipulation: dot

 

    • While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat.

A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.

 

// //

dot Stay Hydrated: dot

 

    • You should drink plenty of

water

    •  every day. Try to drink at least eight glasses (or 64 oz.) of water per day.

The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.

 

Keep Yourself Hydrated!

In this video, Jamie Eason gives you a tip to keep yourself from overeating by always making sure that you’re properly hydrated.

dot Quality Control: dot

 

    • Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially

sodium

    •  and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!

 

Women's SuperFeature
Women’s SuperFeature!

You’ll find everything you need (including: training, nutrition, supplementation, motivation and support) in this easy-to-follow guide.

dot Insulin Control: dot

 

Insulin

    •  is the “storage”

hormone

    • . When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss.

Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.

 

Stable Blood Sugar Levels Improve Energy Levels And Ones Mood.

Stable Blood Sugar Levels Improve
Energy Levels And Ones Mood.

dot Adequate Protein: dot

 

    • In order to gain lean muscle you need to eat enough

protein

     to sustain the creation of new muscle proteins. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel.

 

RELATED FEMALE TRAINING WALLPAPERS

dot Essential Fats: dot

 

Essential fatty acids

    •  (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet.

Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a quality EFA product, such as Scivation Essential FA.

 

    • Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a

low carb diet

    • .

Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle.

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Curve Appeal: Exercises To Help Add Sexy Curves
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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. Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.

dot Deadlifts: dot

 

Deadlifts

     are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.

 

 

Barbell Deadlift.

dot Squats: dot

 

Squats

     are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.

 

 

Barbell Squat

dot Lunges: dot

 

Lunges

     are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.

 

 

Dumbbell Lunges.

dot Pull-Ups: dot

 

Pull-ups

     work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.

 

 

Pullups.

dot Dips: dot

 

Dips

    •  work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.

Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

 

 

Dips.

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12-Week Workout Program To Gain Sexy Muscle And Curves
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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.

dot Weeks 1-4: dot

If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.

 

dot Weeks 5-8: dot

 

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

 

dot Weeks 9-12: dot

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.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

 

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Exercise Tips
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dot Form Over Ego: dot

 

    • We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles.

For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

 

dot Warm-Up Properly: dot

 

    • You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to

bench press

     85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

 

You Should Perform 1-3 Warm-Ups Sets Before Working A Given Muscle Group.

You Should Perform 1-3 Warm-Ups Sets
Before Working A Given Muscle Group.

dot Rest, Don’t Nap, Between Sets: dot

 

    • We recommend 60-120 seconds of rest periods between sets. This allows your body to

recover

     some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

 

dot What If I Miss A Workout? dot

 

    If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.

 

 

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Triceps, Thigh, And Booty Fat: Why “Trouble Areas” Exist
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Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat.

If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

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.

 

Most Women Have Places On The Body Where The Most Fat Is Stored And It Is Difficult To Get Rid Of.

Most Women Have Places On The Body Where The
Most Fat Is Stored And It Is Difficult To Get Rid Of.

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.

dot Stored Triglycerides – Body Fat We Want To Lose: dot

 

    • 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).

 

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    Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!

dot Transport Of FFA To Be Burned: dot

 

    • Blood flow is of prime importance to the transportation of FFA away from adipocytes and through the circulation to active tissues where they can be burned. This is especially important during exercise where energy requirements are heightened.

Low blood flow could cause the accumulation of FFA within adipose tissue resulting in less available FFA to be oxidized and a greater chance of FFA to be turned back into triglycerides. It has been found that the stubborn fat areas (thighs and butt) have poor blood flow. Therefore in order to get rid of stubborn fat we must increase blood flow.

 

In Order To Get Rid Of Stubborn Fat We Must Increase Blood Flow.

In Order To Get Rid Of Stubborn
Fat We Must Increase Blood Flow.

    What is the best way to increase blood flow? Exercise! In addition to this certain supplements can also increase blood flow (more on this later). Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.

dot FFA Oxidation – Burning Body Fat: dot

 

    • When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy (rebind) with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.

We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.

 

dot Summary Thus Far: dot

 

        • Stubborn fat areas are caused by a high density of Alpah2 receptors and poor blood flow.

       

        • Lipolysis must be increased in order for FFAs to be burned.

       

        • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.

       

        • FFAs must be burned to body fat loss to occur.

       

      • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.

Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. The next chapter will go over a cardio protocol that can help burn stubborn fat and then go over some supplements to help burn fat in stubborn areas.

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Stubborn Fat Cardio Protocol
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We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases.

So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

 

So We Need To Perform High-Intensity Cardio For A Long Duration Of Time To Maximize Fat Burning.

So We Need To Perform High-Intensity Cardio
For A Long Duration Of Time To Maximize Fat Burning.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating.

One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity.

After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out.

Phosphocreatine:
Phosphocreatine, also known as creatine phosphate or PCr (Pcr), is a phosphorylated creatine molecule that is an important energy store in skeletal muscle and in the brain. It is used to anaerobically regenerate ATP from ADP for the 2 to 7 seconds following an intense muscular or neuronal effort, in the process forming creatine.

 

While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems. Knowing this we can setup a cardio program to maximize fat burning:

 

  • 15 seconds all out followed by 45 seconds of low-intensity cardio
  • Repeat 10-15 times
  • 15-30 minutes of low-intensity cardio

This cardio could be done on the treadmill, elliptical, bike, running track, etc. We usually recommend the elliptical machine as it is low impact and easy to change speeds.

We also recommend doing the Stubborn Fat Cardio Protocol separate from weight training, either first thing in the morning (if training in the evening) or on off days from the gym. To start, we recommend doing the Stubborn Fat Cardio Protocol 2-4 times per week.

 

 

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In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days. This is optional, but will speed up fat loss. We recommend having at least one day a week completely off from all exercise.

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The Stubborn Fat Supplement Stack
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In order to lose that last bit of stubborn fat, you will have to diet and train more intensely. Sometimes that doesn’t work or is just straight up not possible. This is where specific dietary supplements that target fat loss come into play.

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 Trimfatto 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!

 

dot Norepinephrine And Adrenergic Receptors: dot

 

    • Body fat storage is controlled by many different factors ranging from diet to hormones to receptor density (the amount of receptors in one area). Of importance to this article is receptor density. Without diving to deep into the nerdy science stuff, a receptor can be looked at like a lock that a key (i.e. a hormone) fits into.

The term “adrenaline” is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) subtypes.

Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, making it harder for fat breakdown to occur in that area.

 

    • If you are a women this means you have a large amount of alpha2 receptors in your thighs and glutes. This is the reason why the fat in those areas are so hard to get rid of! In order to burn stubborn fat we must override the inhibitory effect of the alpha2 receptors.

PGN Trimfat

     was designed to target stubborn fat areas in addition to providing an exercise and overall metabolic boost.

dot B Vitamins: dot

 

      • Vitamin B6 (Pyridoxine HCl): 50mg
      • Vitamin B5 (Pantothenic Acid): 25mg
      • Vitamin B12 (Methylcobalamin): 100mcg

The B vitamins are essential to whole body metabolism, especially fat loss. We included the B vitamins in Trimfat to ensure your body has what it needs to burn fat at its full potential.

 

dot Caffeine : dot

 

Caffeine

    • , a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants, is the world’s most widely used stimulant. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance.

Caffeine acts as an adenosine receptor antagonist. Adenosine decreases the release of stimulatory/excitatory neurotransmitters (i.e. norepinephrine [NE]). Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE’s ability to activate the adrenergic receptors. This means you will feel more energized.

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.

 

dot Hordinine : dot

 

Hordinine

    •  increases the liberation of NE and also decreases its breakdown, leading to both faster and prolonged stimulatory effect from NE. Liberating NE and prolonging its activity will lead to more energy and greater lipolysis.

Hordinine also inhibits the Monoamine Oxidases-B (MAO-B) enzyme, which is responsible for the breakdown of dopamine. Dopamine is a catecholamine involved in the regulation of appetite, mood, and other functions. Prolonging dopamine’s activity will promote healthy mood and appetite levels, both of which are beneficial while dieting. Hordinine supports energy, appetite, mood, and fat loss.

dot Synephrine : dot

 

Synephrine

    •  is an amine found in the Citrus aurantium fruit. This fruit has been used in Eastern medicine for a long time. Synephrine promotes ones metabolic rate and thermogenesis without any side effects on blood pressure or

cardiovascular

    •  health.

An increased metabolic rate means more calories are burned. Synephrine’s effect on metabolic rate lies in its ability to bind to specific adrenergic receptors, the a-1. This binding effect causes an increase in the body’s ability to metabolize stored body fat as well as support a healthy appetite.

dot Vinpocetine: dot

 

Vinpocetine

     increases circulation and blood flow to the brain. Just like cayenne, vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.

 

Vinpocetine Increases Circulation And Blood Flow To The Brain.

Vinpocetine Increases Circulation
And Blood Flow To The Brain.

 

 

dot BerryLean Blend: dot

 

    • PolyphOrac Blend Containing: Astathanthin (1%),

Fucoxanthin

    •  (10%),

Grape Skin Extract

    • , Blueberry Extract, Raspberry Powder, Cranberry Powder, Prune Powder, Cherry Powder, Bilberry Extract, Strawberry Powder, Broccoli Cruciferous Extract, Spinach Powder, Tomato Powder, Carrot Powder, Onion Powder.

We all know that anti-oxidants are vital for overall health and well-being. In addition, recent research suggests anti-oxidants to promote healthy levels of fat loss! Research has suggested that anti-oxidants can decrease the production of triglycerides by fat cells.

Fat is stored in the form of triglycerides in fat cells. Before stored fat can be burned it must be broken down from the triglyceride form to free fatty acids. Stopping the formation of triglycerides in fat cells will decrease fat storage.

Anti-oxidants are believed to increase fat loss through increased fat utilization during exercise via carnitine palmitoyl transferase (CPT-1) activation and protection.

CPT, the rate-limiting enzyme in beta-oxidation of fatty acids in skeletal muscle and liver cell mitochondria, is found on the outer membrane of mitochondria and carries fatty acids across the membrane into the mitochondria by binding to them. Increasing the expression of CPT will allow more fatty acids to be transported into the mitochondria where they can be oxidized.

The BerryLean Blend was designed to contain a high amount of the anti-oxidants research shows to have a fat loss effect.

dot Wrap-Up: dot

 

Trimfat

    •  targets all of the fat loss pathways; Trimfat increases fat breakdown, increases blood flow so the fatty acids can be transported to tissues to be burned, increases the burning of fatty acids, and blocks the Alpha2 receptors which are responsible for stubborn fat.

Using Trimfat will allow you to lose fat like never before and get rid of that stubborn fat! Say goodbye to hip and thigh fat for good!

 

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Protein Benefits & Requirements For Active Women
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“Absolutely ridiculous!” This is what I thought aloud while reading a popular diet book for women. It was appalling. Yogurt, cereal, coffee and a glass of juice for breakfast. Where the heck is the protein? Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs.

It is time to set the record straight. We need to take these old school, fairy tale diets and trash them! Just as we burned our bras in the 60’s for equal rights, let’s burn our old diet books and get with the program. Women need protein!

“You need protein to sustain muscle, energy and even promote fat loss,” says Jen Hendershott, two-time Ms. Olympia, Fitness International Champion and spokesperson for PGN Nutrition, makers of Whey Sensible.

 

 

Jen Hendershott At The 2008 Olympia.

Unfortunately, protein is a nutrient often downplayed when it comes to women’s diets. For some reason, many people seem to think women don’t need to emphasize protein in their diets, but I am here to tell you that we do.

Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle. Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet. When you workout, you breakdown muscle tissue.

In order to repair that muscle tissue and gain lean mass and become stronger, you must give the body protein to supply the amino acids needed for recovery.

If you do not get enough protein in your diet your body will not have enough amino acids, specifically essential amino acids, to work properly and recovery from workouts. Where will it get these amino acids you are lacking? That’s right, from muscle tissue! All that hard work will be wasted!

 

In addition to being required to recover from workouts, protein and amino acids are important for many reasons, such as:

 

  • Supports immune system function.
  • Promotes healthy connective tissue, hair, nails and other tissues.
  • Supports energy levels.

Now that we know why protein is so darn important, let’s find out how much protein a woman needs. The recommended daily allowance of protein for sedentary adults is 0.8 grams per kilogram of bodyweight (0.8g/kg) or 0.36 grams per pound of bodyweight (0.36g/lb).

One should note that the recommended protein ratio is the same for both men and women. But what about active women, do they need more protein than sedentary women? The answer is a resounding yes.

The International Society of Sports Nutrition’s recently released its current stand on protein intake:

 

    • Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.

 

    • Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise training.

 

    • When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.

 

    • While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.

 

    • Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.

 

    • Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.

 

  • Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.” (Campbell et al, 2007)

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). So let’s put this number into action and outline and example diet. I will just list the proteins and not the carbs and fats because they will vary depending on your diet and goals.

 

Meal 1:

Meal 2:

Meal 3:

Meal 4: Post-Workout

Meal 5:

Each of the above protein amounts are about 30 grams of protein.

dot Good Protein Sources: dot

 

There is no reason why you cannot hit your protein needs daily! With quality, low carb and fat protein powders like Whey, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time.

 

    • Dietary protein is very important in a woman’s diet. Women need the same amount of protein as men (adjusted for bodyweight). It is recommended that active women eat about 1 gram of protein per pound of bodyweight.

If you want to progress in the gym and reach your goals for the body of your dreams, eat your protein and don’t let anyone tell you that women don’t need to eat protein!

dot
Conclusion
dot

We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

 

    • Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.

 

    • Women should lift weights just like men.

 

    • Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.

 

    • Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.

 

    • Calorie control, macronutrient manipulation, staying hydrated, eating quality foods, insulin control, eating adequate protein and essential fats are all vital to a healthy diet and gaining lean muscle.

 

    • Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.

 

  • Lipolysis must be increased in order for FFAs to be burned.

 

Women Will Not Get Big And Bulky From Lifting Weights, But Instead Lose Fat And Gain Lean, Toned Muscles.

Women Will Not Get Big And Bulky From Lifting Weights,
But Instead Lose Fat And Gain Lean, Toned Muscles.

    • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.

 

    • FFAs must be burned to body fat loss to occur.

 

    • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.

 

    • The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.

 

 

  • Consistency is the key to success. Create a workout schedule and diet and stick to it!

There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!

 

There are a wide variety of fat loss supplements to choose from, so making sure you select ones that will work with your body is important. Here’s a list of supplements you’ll want to consider for a great set of abs. Learn more.

Six-Pack Supplement Stack: Valuable List Takes Fat Loss To New Level!

 

 

Article Summary:

  • Caffeine is one of the more popular supplements that people take.
  • Green tea stimulates metabolic rate so you’re burning more calories.
  • Hoodia is a supplement that is primarily used to suppress your appetite.

After getting your workout and diet plan straight for a six pack, the next step you might be looking at is putting together a six-pack supplement stack that will take your progress that much further.

There are a wide variety of fat loss supplements to choose from, so making sure you select ones that will work with your body and goal is important. Some individuals tend to have sensitivities to certain ingredients in some of the stacks out there, so always read the ingredient listing to prevent taking something that will react negatively with your body.

Also, be sure you aren’t relying on your six-pack supplement to do the work for you. Using a proper diet is a must because no supplement is going to be able to overcome improper eating.

 

The Next Step You Might Be Looking At Is Putting Together A Six-Pack Supplement Stack.

The Next Step You Might Be Looking At
Is Putting Together A Six-Pack Supplement Stack.

If you allow yourself to believe this you’re just moving further away from reaching your goal, rather than closer. Here are some of the supplements you’ll want to consider to help you get a set of six-pack abs.

dot Caffeine: dot

 

Caffeine

    •  is one of the more popular fat loss supplements that individuals take due to the fact that it’s widely available and very cheap.

Whether you choose to purchase it in pill form, take it with your morning cup of coffee, or get a boost from an energy drink, caffeine does tend to help with fat loss, which can get you closer to a six pack.

 

    • When taken before exercise, caffeine can help mobilize fatty acids during exercise, increasing the rate of fat loss you experience. Caffeine will also give you a nice energy boost, helping fight against lower energy levels commonly associated with a hypocalorie diet.

The biggest thing to watch with caffeine is the total dosage you’re using and the timing of taking it. Avoid having it too close to bed time otherwise it may start to interfere with your ability to sleep.

 

 

 

dot Green Tea Extract: dot

 

    • The health benefits of

green tea

     have been talked about to a much higher degree in the last few years and many are starting to switch their morning cup of Joe over to a cup of green tea instead.

 

 
Green Tea Fat-Burning Phenomenon!
[ to learn more. ]
Green Tea Phenomenon! 
What is causing all the buzz about green tea? Polyphenols, commonly known as flavanols or catechins are vital for every bodybuilder trying to get ripped.
Author:

    • In addition to all the benefits that green tea offers, taking green tea extract can also help with the fat loss process as well. It does this by stimulating the metabolic rate so you’re burning more

calories

     on a daily basis.

 

 

 

Hoodia Is One Of The Top Supplements Used By Those Who Are Looking To Control Their Hunger Levels.
    Now that it’s been brought over to the western world, dieters and those looking for six-pack abs are flocking to it as a way to help resist the temptation that comes with a low calorie diet.

 

dot Casein Protein Powder: dot

 

    • Many people may not consider

protein powder

    •  a ‘fat loss supplement’, but it’s a great addition to your diet when trying to get six-pack abs.

The primary reason for this is because of the fact that when you’re taking in a reduced volume of calories you will be at a higher risk of muscle mass loss, which can be prevented by ensuring you’re getting in enough protein.

 

    • It can be hard to get in enough protein through natural food sources though, so protein powder makes it much easier and manageable.

Casein protein powder especially is digested very slowly in the body, making it a perfect choice for those who are using it during the day and looking to provide a slow releasing form of protein to their muscle tissues.

 

dot
Conclusion
dot

Whether you choose to use one or all of these six-pack ab supplements, just be sure you do so safely and in conjunction to your exercise and diet program.

Keep in mind that getting six-pack abs does tend to take a little while longer, so patience is key. If you stick with it though, you will be rewarded with the kind of results you’re looking for.

 

You Will Be Rewarded With The Kind Of Results You're Looking For.

You Will Be Rewarded With The
Kind Of Results You’re Looking For.

 

Choosing the best protein powder

Protein powder

If you are looking to gain mass fast, it is essential to ensure that your body has an adequate supply of all the macronutrients it needs to repair and build muscle after a strenuous workout. Our range of formulas includes products that have been designed specifically for fitness enthusiasts and bodybuilders so you should be able to find something that complements your routine perfectly. Your body can utilise the di-peptides and tri-peptides found in our premium whey isolate almost immediately, which stimulate liver production of anabolic growth hormones, making it easier to gain lean mass when lifting weights on a regular basis.

Whilst there are many such products on the market, we have made it our mission to stock only the most effective ones, so you can be sure that your body is getting all the help it needs when using our formulas. People that are interested in gaining bulk will find that our discount prices enable them to buy protein powder online at cheap rates, ensuring they can maximise muscle growth without having to spend a fortune in the process. Although we are very competitive, the products we supply are all of the highest quality, as we know that our customers will accept nothing less when it comes to dietary supplements. Testosterone boosting formulas are ideal for those who work out several times a week and could make all the difference if you have hit a plateau and are finding it hard to gain mass by resistance training alone.

Getting into shape

The products we supply, as mentioned above, are popular with bodybuilders who are focused on bulking up through a programme of strength training but they will also be of interest to those who would like to lose weight with the help of aerobic exercise and a balanced diet. Certain formulas can be used as a meal replacement, providing the body with important nutrients for optimum health. If you wish to use a protein powder for weight loss purposes, the fat burning ingredients in our low carb products can help both men and women to define their muscles and achieve the figure they want when taken whilst following a sensible exercise routine. Gluten free formulas are the best choice for those with wheat allergies and our lactose free products are ideal for those who follow a dairy free diet.

Whilst it is not possible to change your body shape without making a reasonable effort over a period of time, you can make life easier for yourself by ensuring that you eat properly and that your body is not deprived of any of the essential macronutrients, vitamins and minerals that it needs. If you are not sure what product is best for your requirements, we recommend that you read the information pages on each one carefully before placing an order. Whether you need a hydrolysed casein formula or a WPI, our range of recovery supplements and whey products are among the very best protein powder Australia has to offer at the moment.