If you think about it, strength training exercises like squats are essentially loaded dynamic stretches if you perform them over their maximum range of motion, as you generally should. Performing full range of motion strength training is also more effective to lengthen your muscles than stretching. Weight training improves satiety signaling and its resulting muscle growth will increase your long-term energy expenditure. The difference in acute energy expenditure is not nearly as large as often portrayed and strength training has more positive effects on long-term energy balance. Per minute of training, research shows strength training results in greater fat loss and health benefits than cardio (endurance training), in contrast to popular belief. If you want to look like Michelle Lewin, muscle growth and fat loss are your main tools.įor both muscle growth and fat loss, strength training is ideal. The vast majority of women that seek my help objectively want to lose fat and gain muscle in the right areas, so this guide will focus on positive body recomposition. If you do like a more athletic look but you’re afraid of getting ‘too big’, ask yourself: can you see muscle definition, veins or striations in the area you think is too big? If the answer’s no, it’s probably not too much muscle but too much fat that’s bothering you. If you like the super skinny classic catwalk look with minimal curves, this guide is not for you. That same body fat percentage with a lot more muscle mass may win you a Bikini contest. If you get really lean without much muscle, you may look anorexic. In my experience, many women new to fitness undervalue the importance of muscle mass. If you want more curves or a bigger booty, that means you have to build muscle. If you want to get ‘drier’, ‘tighter’ or ‘slimmer’, that means you have to lose fat. ‘Toning’ is a vague informal term that generally refers to positive body recomposition: gaining muscle and losing fat at the same time. You can only change your body’s shape meaningfully in 2 ways in the long run: changing your muscle mass and changing your fat mass.
Second, it’s tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure.
This guide differentiates itself from other beginner guides in 2 ways.
Most guides are written with only men in mind and they’re needlessly long and complicated for beginners. Whether you want to get toned, slim thick or bootylicious, this free guide contains all the essentials for women to improve their body, fitness and health.
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