Helpful Tips For The Female Bodybuilder

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We all go to pretty insane lengths for a healthier body. You might remember “Whole 30 Project” back in 2012. Cutting back on booze is really hard as it is. If you’re getting into body building, then I salute you! Although you’re doing some pretty amazing things for your body, there’s probably room for improvement. Here’s a few tips you should be bringing into your workouts.


My first tip is to eat more. This might come as a shock, I know! As a woman, you’re probably far too used to watching your weight. A lot of new female bodybuilders seem to forget that you need to eat more in order to gain muscle. You could be hitting the gym far more than anyone, but if you’re not eating right it’s all useless work! You should approach your diet much the same as male bodybuilders do. By that I mean the types of food, not the quantities. Naturally, men tend to have more muscle and less fat. This means that the lucky sods can take far more calories! If you want better management over your weight, you might want to consider stacks like the Bliss Go Pack.


If you’re hitting the gym, you might have a fear of over-doing it all. Most women start body building to have more toned bellies, and certainly don’t want to look like She-Hulk. This possibility shouldn’t scare you off from heavier weights. If you want to see results, then you’ll need to be a little braver than those five-pound dumbbells you’ve been using. As you push yourself further, your muscle tissue will break down and repair itself larger than before. Ginormous muscles can’t creep up on you, so don’t worry about looking grotesque! Remember that women’s bodies produce far less testosterone than men’s. The concentration of this hormone is a big part of muscle building. Because of this, us girls have much more control over how our muscles emerge.


Finally, spread your workouts across your body. You’ve probably been recommended a variety of exercises which will only target one group of muscles. Isolated exercises can be useful for bodybuilders, but usually aren’t the best move for casual gym bunnies. If you want to tone your entire body, then include more compound exercises. Squats, deadlifts, and rows are all good ones to start with. These will get you used to heavier weights, and develop more muscles in a shorter time. These kinds of exercises are also pretty easy to advance in a short space of time, so you’ll get more overall satisfaction from your workout. Even if you’re forcing yourself into the gym, there’s an incentive. Targeting several muscles at once will develop your curves in a hurry!


I hope these tips have made you feel a little more confident with your body building pursuits. Finally, if you’re having issues with self-discipline, make your workout more flexible. Getting away from the same monotonous exercises and changing up your routine can be a massive boost to your overall attitude.


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Tips for Getting the Flat Stomach You Have Always Wanted

The New Year is around the corner and for a lot of people that means making goals. A lot of those goals tend to be health or fitness related too, right? If you are setting goals to make sure that 2016 is the year that you get lean, then I have some advice for you. Here are a few tips and tricks to follow, to help you to get that lean, flat stomach you have always wanted.

Eat Clean

I’m sure we have all heard the phrase ‘you are what you eat’. This is so true when it comes to your stomach. Getting a flat stomach starts in the kitchen. Eating foods that are unprocessed will make sure that you don’t bloat and can build strong stomach muscles. Make sure you choose foods that are natural, high in protein full of vitamins and nutrients. The general rule to follow is if it has ingredients that you can’t pronounce, you shouldn’t be eating it. If your body is free of chemicals, you will feel a lot better and have a lot more energy.

Chew Your Food

This might sound silly, but make sure that you chew your food properly. If food can process and digest efficiently, you are less likely to get that bloated feeling. Taking your time eating a meal will also help you to eat less. When you take your time to chew, you body will realise when it is full. If you scoff it all down quickly, your body does not have time to notice.

Fill up your health with colorful fruits and vegetables

Consider a Treatment to Give Your Fat Loss a Boost

There are various wraps or treatments out there that can help you to lose inches from your stomach. A fat freezing treatment like coolsculpting is non-surgical and works to break down fat deposits in certain areas. Sometimes we all feel like we need a boost, and this might be the type of thing to kick start your flat stomach programme.

Plan an Exercise Regime

A lot of how you look and feel is down to the food that you eat, but you will need to exercise too. There are a lot of workout programs online that you could find and choose one to suit your needs. It is recommended to exercise for at least 30 minutes, five days a week. Make sure you have a mix of cardio and muscle building exercises, to be most effective.

Do you have a friend or family member that is interested in joining you on this journey? I find that I stick to exercise more when I have a workout buddy. It helps to motivate and encourage each other. It helps because you are accountable to someone. If you have arranged to meet at the gym, you are less likely to cancel than if it was only you going.

I hope you enjoy the rest of the holiday season. Good luck with your goal setting in the new year. I hope it is your best one yet!

Image source:

By Dainabotty (Own work) [CC BY-SA 4.0 (], via Wikimedia Commons

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Weird And Wonderful Ways To Stay Healthy

When it comes to staying healthy, most people go for the tried and tested route. And why not? You know that this route is clinically proven to work in many respects, which is what you want at the end of the day. However, your health and the health or everyone around you differs quite dramatically. That is to say, what is good for someone else is not necessarily good for you and your body. So, when that is the case, what do you do? You do the only thing possible and turn to the alternatives.

Here are the most unconventional ways of staying fit and healthy.


  1. Try Natural Remedies

The pharmaceutical industry is massive. Every year, it makes billions of dollars because the products they create are so good. Ask anyone how they try and stay healthy or recover from an illness and they will say with medicine. Yet, medicine is not for everyone because there are side-effects in some cases. Instead, you should try a natural or organic remedy. They harness the power of the natural world by using the environments natural cures to help your body. For more, check out Home Remedy Shop and posts such as

  1. Eat Chocolate

Finally, a health-conscious blog that you can get behind! Yes, eating chocolate is good for your body as long as you eat the right types. Forget about the chocolates that you see all around the supermarket and look for the ones with high cocoa content, at least 75%. Cocoa has healing properties, which is why the chocolate you eat needs to have lots of it. Also, this is not an excuse to gorge yourself on candy. Little amounts are fine, but large amounts are still harmful.

  1. Drink Coffee And Go For A Nap

How does this work? It works by mixing two powerful remedies together for the ultimate result. Yes, coffee is a stimulant that stops you from going to sleep. However, it times time to kick in and have an effect. By the time the coffee is coursing through your veins, you will have been to sleep and woken up again. By doing this, you clear the brain of adenosine, a hormone that affects alertness and make yourself doubly alert. And, when you are more alert, you are less fatigued and less likely to feel stress.

  1. Or Just Sleep

If you don’t like the idea of napping, make sure you get seven to nine hours of rest a night. Without sleep, your body cannot regenerate cells and recover from the day’s activities. It is important that you head to bed early, and try and make your room as sleep-conducive as possible. For example, paint the walls a soft color, remove electrical appliances, and install curtains instead of blinds.

  1. Eat More To Weigh Less

Obviously, your weight is a big factor in your health. Conventional wisdom says you need to eat less to lose weight, but that is not true. You can eat more often and still lose weight. Eat up to five or six small platefuls of food a day for the best results.

  1. Make Exercise Fun

No one likes exercise because it is boring. By making it fun, you will be able to stick to a routine and increase your cardiovascular system. Try mixing up your workouts for the ultimate effect.


Image By M.Verkerk, J.J.G.Claessens (Own work) [CC BY-SA 2.5 (], via Wikimedia Commons

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Get A Dream Bod In Just Under Six Months!

Two girls exercising (one doing a push-up here) and walking their dogs at Cayucos State Beach two-girls-exercising-cayucos-beach1

Image credit: Mike Baird –

Do you dream of having that perfect figure? Well, we all do don’t we, even if some of us aren’t willing to admit it. We all want to look in the mirror and see Mr muscle or a beautiful athlete. But how do you get it and achieve this level of beauty? Well, if you want that kind of figure you will have to work for it, it won’t come easy. But you also shouldn’t believe the myths. I know that there are a lot of different claims online and everywhere about how long it takes to get in shape. The range from the ridiculous (two weeks) to the severely pessimistic (two years).

So, the question I’m sure you’re wondering is why am I saying six months? Even if you exercise every single day you probably won’t see any effect for at least a couple of months. The best trainer couldn’t get you looking the way you want in a month let alone two weeks! Six months is a realistic time frame for a toned, attractive figure. But only if you take my advice and follow it to a Tee.

Exercise Regularly

Despite what you may have been told, you don’t have to exercise every day to get in shape. Once every other day is certainly enough, particularly if you have a fast metabolism. That way, you won’t start burning muscle instead of fat because that is the last thing that you want to happen. It’s also vital to know how much exercise you need to complete each day. Those who think the amount changes depending on what exercising you are completing are wrong. Any exercise will benefit your body as long as you are doing it regularly. The right amount of time will almost always depend on your level of endurance as well as your stamina. But, on average, forty minutes of exercise with ninety seconds between sets is a good regime to aim for.

Buy The Right Equipment

If you’re exercising at home, it’s important that you buy the right equipment. If you’re exercising in the gym, then you will have everything you need. But I realize most people would rather exercise in private, and that’s fine. You just need to make sure you are using exercise machines that will actually help you get fit. For example, a classic choice is obviously a treadmill. This will work out your calves as well as your arms if you run properly. However again, don’t spend forever on the treadmill. Otherwise, you will start losing muscle mass.

Change Your Diet

If you’re looking to lose weight rather than just put on muscle, it won’t be enough just to start exercising. You will also need to change your diet. The quickest way to lose weight is to eat less while keeping your diet under control. I recommend you use a calorie counter to watch exactly how much your intake is. That way, you’ll also be able to cut out the foods that add the most calories.


Finally, it’s crucial that you don’t stop and start. Keep this plan up for six months and I guarantee you’ll get the body you want and deserve.


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Why You Need A Personal Trainer In Your Life

If you’re considering updating your workout regime, why not hire a personal trainer. It’s their job to get you the results you want and create a workout schedule that is right for you. If you want to get into the best shape of your life, why wouldn’t you ask a professional to help you achieve your goals. If you’re still unsure whether hiring a trainer is the right step for you, here are some great benefits that may help you make the right choice.

1. Motivation

We all have off days where we don’t feel like working out. But a personal trainer’s job is to keep you motivated throughout your workout. Choose a personal trainer who will make the sessions exciting and fresh each time. You don’t want to do the same exercises repeatedly and keeping it new will help keep your focus. A good trainer will create an achievable plan so you can comfortably achieve your goals. If you’re struggling or getting frustrated, you can also talk to them for encouragement. It’s going to take time to achieve the results you want and it’s great to have someone who understands what you’re going through. .

Tim Jordan • Personal Trainer Edinburgh • Outdoor Training • TRX • Chest Press

Image credit: Living Fitness –

2. Routine

Starting a workout regime needs to suit your lifestyle and work life. Personal trainers are professionally trained to create a suitable and efficient schedule. They can be versatile and meet you on your lunch break or even before work if it’s better for you. It can be at the gym or in a park. The plan they create should slot seamlessly into your life and help you reach your fitness goals. You will develop this plan during your first consultation. They can also help your develop a diet plan and recommend exercises you can do in between sessions. Developing an effective routine in your exercise and diet can help make you feel more energised and healthier.

3. Workshops

If you enjoy being social while exercising, personal trainers are also available to do workshops. These are usually carried out in small groups and come in many different forms. These can be cycling or intensity training to name a few. You can go with friends or work colleagues and have fun while getting your body in great shape. You could contact SWEAT for more info on what these personal trainer workshops will entail.

4. Technique

It’s easy for anyone to hop onto a machine at the gym and work out for an hour or so. However, if you don’t have the correct form or technique, your exercise regime won’t be doing you any favours. Professional trainers are there to help you get accelerated results. They can show you exactly which exercises you should be doing and how to do them correctly. It’s great to have somebody there to give you continual feedback and guidance. This feedback can also help you improve your posture, muscle tone and prevent injuries.

Getting a personal trainer will be one of the best decisions you make to achieving the body of your dreams. Always research their credentials beforehand and ensure they have been professionally trained. You’ll see amazing result in no time.

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How your training regime could lead to injuries

Exercise and fitness are crucial to maintaining your health, but if you happen to sustain an injury caused by your dedication to exercising, things might get pretty rough both physically and emotionally. Unfortunately, avoiding injury altogether is a challenge because of the fact that the smallest mistake, miscalculation, or slip in timing can cause it, even if you are a highly seasoned athlete.



Prevention is cure 

Taking a few necessary precautions will go a long way in helping you complete your targeted workout without any mishap. Firstly, always consult a physician. This is especially true for people over the age of 40, or if you have sustained a serious injury at any time in your life. A physician will recommend or sideline specific exercises or muscles so that you don’t start following a regime that will do more harm than good.

Secondly, warm up. The importance of a good stretch or quick jog on the spot to get your heart beating cannot be stressed enough. Don’t dive head-first into a lunge or push-up session without preparing your body first. A slow cool-down also helps avoid muscle cramps after a workout, which is otherwise caused by a buildup of lactic acid in your muscles.

Thirdly, introspect. That doesn’t necessarily mean meditation, but listening to your body. If you feel a very sharp or very dull pain, dizziness, nausea, or feel like you’ve pushed something beyond your capacity, take a break. Choose building your stamina slowly over pulling your hamstring, which will take weeks to heal, or a sudden drop in blood sugar from over-exertion.

Lastly, don’t forget to eat. Eating healthy food and drinking water regularly is as important as the air you breathe. Your body needs fuel to function, and especially to exercise; otherwise, it’s no different from buying a car and not stopping at the gas station even when fuel is dangerously low – and a car is much more easily recovered than your body after a lack of energy, which can cause a blackout.

Worst-case scenario

If you do injure yourself, follow the RICE regime: rest, ice, compression, elevate. Resting the injured part of the body is imperative to proper healing; even if that means skipping your exercise routine for a while, it is more than worth it if you want to prevent permanent or long-term injury. Ice will help provide instant relief from pain and swelling, and when combined with compression, is even more effective. It works by reducing the blood flow to the injury site and has a temporary numbing effect. Elevating the injured limb above the heart level also reduces blood flow. A serious injury that causes uncontrollable pain or bleeding must be examined by your doctor. If, after several weeks, your healing is slow, a chiropractor doctor such as those at Healthquest Chiropractic may be able to expedite the process and manage your discomfort.

Injuries from exercise are common and exasperating, but with due care and learning from your mistakes, you can alter your routine to suit your capacity and body. The role of a good doctor in consultation and healing is potentially life-changing, so be sure to seek help as and when you require it.




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