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23.10.2014
The resisted crunch bowflex exercise will target both your upper and lower abdominals while the twisting crunch and the trunk rotation bowflex exercises will target your obliques. Because we usually don't require explosive power from our abdominal muscles it is often best to train them using few sets of a large number of reps. This workout routine for the back will help you target your upper and lower lats as well as your lower back.
The hyperextension bowflex exercise is tailor-made for your lower back whereas the row and pulldown exercises are excellent at targeting the lats. The workout routine for the chest presented here will make sure to broaden and strengthen your pectoral muscles. The incline bench press will enlarge your chest upward while the decline bench press will downward. The routine presented here will strengthen the muscles located in your legs, that is your quadriceps, hamstrings, buttocks (glutes) and your calves. The leg extension bowflex exercise targets the quadriceps (top of your thighs), the leg curl targets the hamstrings (back of your thighs), the squat brings in the glutes (buttocks) and the calf raise strengthens your calves. The shoulder press specifically targets the front deltoid, the lateral raise targets the outer, the front raise your front deltoid and the read deltoid row your rear deltoid.
The bicep curl bowflex exercises will target your biceps, the tricep kickback and tricep extension your triceps and finally the wrist curl and wrist extension your forearms.
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.
This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. 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.
That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. Before we get into the recommended diets for women trying to lose fat and gain lean muscle, let’s go over some general diet guidelines. The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. 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.
In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins. Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.
Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body.
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.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). 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.
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. Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio. High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days.
In order to lose that last bit of stubborn fat, you will have to diet and train more intensely. Have you been working out and dieting consistently but you are not seeing the results you want? Body fat storage is controlled by many different factors ranging from diet to hormones to receptor density (the amount of receptors in one area). 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).
Cayenne peppers have been used for centuries as a folk medicine for stimulating circulation, aiding digestion and relieving pain (topically).
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 inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. Hordinine increases the liberation of NE and also decreases its breakdown, leading to both faster and prolonged stimulatory effect from NE. This binding effect causes an increase in the body’s ability to metabolize stored body fat as well as a decrease in appetite. Yomhimbine blocks the alpha2 receptor, the receptor responsible for stubborn fat areas, from being activated. Yohimbine has been shown to increase fat loss by increasing the amount of lipid mobilization and oxidation and blood flow to adipose tissue due to alpha2 antagonism.
The TFI Blend was designed to increase fat release from fat cells so it can be burned, specifically stubborn fat areas, increase blood flow, and increase the fat oxidation.
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.
Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. We have formulated Scivation Vasocharge around ingredients that are scientifically proven to increase performance and lean muscle growth.
Tyrosine + ALCAR + Caffeine + D,L-Phenylalanine: Increases energy and mental focus while delaying fatigue, allowing you to workout harder and longer.
Vasocharge is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made.
We have formulated Scivation Xtend to increase protein synthesis, recovery, and performance using a precise blend Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Citrulline Malate. BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle.
By combining Vasocharge and Xtend pre-workout you prime your body for heightened performance and anabolism.
You should follow this up during your workout by sipping 2-3 servings of Xtend throughout your entire workout. Now that we know why protein is so darn important, let’s find out how much protein a woman needs. Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
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. 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.
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!
Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol. 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.
Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight. 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. Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
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.
The Xtend + VasoCharge stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.


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! Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? 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. 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 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. 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. 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. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. 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. Dips are a great exercise for overall upper body development, especially the shoulders and triceps. 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.
What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. 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. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout.
Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist? In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”.
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. 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.
Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.
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. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. In order to burn stubborn fat we must override the inhibitory effect of the alpha2 receptors. We included the B vitamins in Trimfat to ensure your body has what it needs to burn fat at its full potential. Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation.
Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate.
Just like cayenne, vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned. The catecholamine norepinephrine (NE) is released in times of stress and intense activity to increase the amount of available energy by releasing stores nutrients (i.e. By blocking the alpha2 receptor with Yohimbine, the negative feedback caused by NE binding to the alpha receptors is reduced and fatty acids from those stubborn areas are released and now able to be burned. So Yohimbine addresses two of the fat burning principles we are trying to address: alpha2 receptor action and blood flow. Using Trimfat will allow you to lose fat like never before and get rid of that stubborn fat! Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the mind-blowing energy and unbelievable endurance to help you take your workouts to the next level. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow.
Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.
VasoCharge increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the delivery of amino acids to skeletal muscle, making it an all-in-one pre-workout powerhouse. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e.
In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth.
This will ensure protein synthesis levels stay elevated and your body is primed for growth. Olympia, Fitness International Champion and spokesperson for PGN Nutrition, makers of Whey Sensible. 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. I will just list the proteins and not the carbs and fats because they will vary depending on your diet and goals.
With quality, low carb and fat protein powders like Whey Sensible from PGN, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time. To make things easy for you we will outline a couple sample workout and supplement schedules. It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Get Todd's New 3 Week Ultimate Bodyweight Workout Challenge Ebook for FREE - Fill out this short survey now. 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. While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.
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. The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load.
For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.
In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases.
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.
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. Without diving too deep into the nerdy science stuff, a receptor can be looked at like a lock that a key (i.e. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). PGN Trimfat was designed to target stubborn fat areas in addition to providing an exercise and overall metabolic boost. Blood flow to adipose tissue is very important for the transportation of fatty acids to be burned. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Hordinine also inhibits the Monoamine Oxidases-B (MAO-B) enzyme, which is responsible for the breakdown of dopamine. Synephrine can increase ones metabolic rate and thermogenesis without any side effects on blood pressure or cardiovascular health.
Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies.
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.
Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle.


Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men.
Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress.
If you can complete more than 12 reps, then the weight is too light and you should increase the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.
If you can complete more than 6 reps, then the weight is too light and you should increase the load. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule. 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 discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body.
So we need to perform high-intensity cardio for a long duration of time to maximize fat burning.
Stubborn fat areas have a high density of alpha2 receptors, making it harder for fat breakdown to occur in that area.
Increasing blood flow allows more fatty acids to be delivered to tissues where they can be burned. Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE’s ability to activate the adrenergic receptors.
Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss. Dopamine is a catecholamine involved in the regulation of appetite, mood, and other functions. 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). In order to gain muscle mass, protein turnover (protein turnover = protein synthesis – protein breakdown) must be positive.
Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet.
If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).
The feeling of accomplishment that you gain after learning a high-flying acrobatic move like a Front Lever is amazing. If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids).
All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.
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. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. If you are a women this means you have a large amount of alpha2 receptors in your thighs and glutes. Prolonging dopamine’s activity will lead to an improvement in mood and a decrease in appetite, both of which are beneficial while dieting.
Synephrine’s effect on metabolic rate lies in its ability to bind to specific adrenergic receptors, the ?-1. Activation of the beta receptors increases fatty acid liberation from fat cells while activation of the alpha receptor inhibits liberation of fatty acids.
It’s time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack—Vasocharge + Xtend! An increase in protein synthesis from weight training can lead to an increase in muscle mass. By supplementing with Xtend during your workouts there is no need to use those sugary sports drinks in order to recover.
Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs. If I could JUST do body weight exercises for the rest of my life and still make gains I would but…. If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. It is time to stop listening to the media and misinformed individuals and time to become educated and get results. 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).
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. Hordinine gives you more energy, decreases your appetite, improves your mood, and increases fat loss. If we are increasing protein breakdown during training, we are decreasing the training session’s overall anabolic effect and limiting muscle growth. Xtend allows you to recover more quickly without the adding calories and sugar that can lead to fat gain. 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.
Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. 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!
Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.
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, 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! 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. That’s why I created this 3 Week Workout Routine that includes calisthenics, dumbbells, a weight vest and exercise bands. It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on. 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!
Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted. There are so many people out there that just bop from plan to plan and never achieve anything.
Increased Muscle Growth– In order to gain muscle mass you have to stay at a low rep range (6-8 or 8-12) and give your body enough time to recover. I designed this plan with the intention for it to help with increasing muscle size or hypertrophy.2. Essentially the human body is all you really need to develop a great physique and be healthy. You will get 1 min of rest time in between each exercise and be doing 2 sets of almost all of them. Remember that the goal with this program is to gain muscle growth so you need to choose enough weight to fatigue within the 8-12 rep range. Lower yourself down by hinging only at your elbows and keeping them tucked in by your side. You are not working on strength gains directly so let your body rest enough to practice the handstand well.Front Levers – 2 sets -Yep, more front levers! Gotta love these!Hanging Ab Crunches – 2 sets -Set up two chairs so the seats are facing each other. I know I have preached the benefit of body weight exercises for so long that it my seem contradictory that I am now saying to use weights.
Again, I occasionally (a few times a year) will get the weights to keep the principle of adaption and muscle confusion in my workouts.
This 3 week workout routine is a great plan to follow to help throw your muscles off in the midst of your body weight only routines.
You will feel tremendous soreness and witness nice gains with this workout plan if you stay in a low rep range and give it your all.Let me know your thoughts!-ToddphotoGet My Program Here Want To Take Your Bodyweight Training To The Next Level? You know, I have never done a kettlebell workout so will have to invest in some equipment and try it. It makes it extremely difficult to read your articles, especially if you are reading it on your phone.




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