Get Swole, Sister: Strength, Conditioning, and Nutrition for Women

The following are some of the benefits of getting strong:

You will have better control over your emotions and can handle stress better. You will not feel tired easily. Your mind won’t be distracted by other things when exercising. You will be able to focus on other tasks during exercise without losing concentration or motivation. If you do not train regularly, you may experience fatigue and lack energy after exercise due to exhaustion from physical effort alone.

Strength training helps you with:

Increased stamina. Strength training increases endurance and improves your ability to exert yourself physically longer. You will be able to run for a long time without tiring. Increased endurance allows you to walk at a faster pace than before, which in turn makes walking easier. Improved balance and coordination.

Strength training improves balance and coordination allowing you to perform tasks such as climbing stairs or balancing while standing up straight without falling down. Better hand-eye coordination. Strength training improves your reaction times making it easier to shoot accurately. Improved cardiovascular fitness. Strength training improves your heart rate and blood pressure, which results in improved cardiovascular health and reduces risk factors for heart disease and stroke. Decreased fat mass (body fat). Stronger bones and muscles result in less body fat resulting in lower chances of developing osteoporosis later in life. Improved self-esteem. Sticking to a regular exercise routine and seeing results can give you the motivation and encouragement to accomplish your other goals in life.

You will find that you are able to move objects more easily and throw heavier items with greater ease. You will also be able to perform other physical tasks more easily or for a longer period of time without getting tired. For example, carrying a heavy bag of groceries or suitcases up the stairs will become easier. Simple tasks such as walking or running up stairs, jumping, and swimming will also become easier.

You will find that you are more confident and less self-conscious about your body. You will also find that you are more aware of your body, in particular how it is functioning and how it is moving. You can see positive results from regular training within a few weeks. More intensive training can bring about greater results within a shorter time-frame. For example, you may be able to increase your strength by 10 percent in a month if you are training hard.

The rate at which you gain strength depends on several factors such as gender, age, diet, and whether or not you are taking steroids.

When dieting to lose weight it is important that you eat a variety of different foods from all the food groups. The food you eat will provide energy for your workouts and fuel for your body. Eating a balanced diet of carbohydrates, proteins, and fats will provide your body with the nutrients it needs to stay healthy and ensure that your muscles don’t become depleted or catabolic.

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Not only do you need to eat the right foods, but you also need the proper amount. Eating too much or too little can both have a negative effect on your training progress. When starting out you may find that it is better to eat more to meet the increased energy demands of your body. If you’re very active you may need to increase your food intake by 1400 calories and if you’re less active you may need to increase by as little as 700 calories. However, if you feel like your body is unable to process all of this food then decrease your intake.

Many people think they should be able to gain muscle and lose weight at the same time. You may think that you should be able to bulk up by eating everything in sight. While this is true to an extent, it is not a good idea to do this as you will gain fat along with muscle. This means your clothes may fit better, but when you step on the scales you will probably be heavier. Muscles weigh more than fat so as your muscles grow, so will your weight.

The best plan is to give your body the right nutrients it needs in order to bulk up. Eating a few extra meals each day can help add quality muscle, but remember not to over do it.

You should be aware that gaining muscle and losing weight are not one in the same. You may find that the more muscles you add, the heavier you’re going to be but this is normal. In order to lose weight you need to burn more calories than you take in. Your muscles do add an extra amount of calories to your system, this is a good thing due to the fact that exercise is now much easier for you. You are now able to do more things without getting as tired.

When you start to bulk up it is a good idea to invest in a scale so you can keep track of your progress. While you may be gaining weight, this is normal. Check your body fat percentage every couple weeks so you can keep track of how much muscle, versus fat you’re gaining. If it starts to increase too much, cut down on your eating.


Hedging your bets

One aspect of training that is often overlooked is flexibility. Developing flexibility not only helps prevent pulls and tears, but also allows you to move with a greater range of motion. This can give you an advantage in fights if you’re able apply techniques that use this range of motion. Additionally, being flexible can help prevent the loss of speed and power due to unnecessary tension in your muscles.

This all sounds well and good, but you’re here to get big. You don’t have time to waste stretching. If this is your mindset you’re wrong. Stretching is not only beneficial for enhancing your performance, it’s also necessary if you want to avoid injury.

So how do you go about doing this while still making gains in the gym?

You stretch after your workouts.

This will maximize your efficiency in the weight room and give you the best results. As for your workouts, stick to the basics. Since you’re a beginner you don’t need to be doing anything too fancy or innovative. If you’re looking to bulk up, stick with free weights. If you’re looking to work on your endurance, then focus more on cardiovascular training like running, biking, or anything else that gets your heart pumping and lungs screaming for air.

Many beginner bodybuilders make the mistake of over doing it on their form when lifting. While this is something that can be corrected with practice and experience, you still don’t need to completely reinvent the wheel. Use a basic compound movement like the bench press, squat, dead lift, etc. They work on every muscle in your body and are the staple of any solid gym routine.

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If these exercises are too difficult for you, there are alternatives that can be substituted in most cases. Dumbbells are sometimes an easier alternative to barbells for some people, and they still allow you do the same exercises.

As your body adapts and you get more experienced you can switch things up when needed. For now though, listen to your trainer and do what he says. After all this isn’t actually about what’s easiest or most fun for you, it’s about reaching your goals.

Once you’ve finished your workout, make sure to give yourself at least an hour before you stretch so that your body has time to cool down.

As far as stretching itself goes, the standard stretches like touching your toes, leaning forward as far as you can and reaching your arms overhead are a good start. Be sure to do both legs, hips, waist, torso, shoulders and neck. Hold each stretch for at least 30 seconds and repeat twice. This should be more than enough to keep your muscles supple.

You may have heard about other stretches like the stroking of fingers along one’s own skin or touching your toes and then holding that position. These are advanced techniques which you can explore once your muscles stop aching after standard stretching.

Once you’ve done this daily, increase the time you spend on weight training and decrease the time you spend on cardio.

You can now start to change things around and work different muscles in different ways. So if you’ve been doing a lot of cardio in the past, you could start lifting heavier weights to build muscle. If you haven’t been doing much cardio, now would be a great time to start as it will complement your strength training quite well.

And before starting any new diet or exercise plan it’s a good idea to ask your doctor first.

Following these tips should help you get started on your way to looking great and achieving the ultimate goal you’ve set for yourself. Good luck!

Sources & references used in this article:

Contraception for Athletes: Which Option is Right for You? by A Larsen –

‘# Strenght’: A critical investigation of the contemporary representations of men and women in fitness communities on Instagram by R Luyt – 2017 –

Athletic scholarship and sports competition anxiety as predictors of nutritional ergogenic aid use in athletes by KA Ludwig – 2004 –

Articles, Supplements, Performance Enhancement, PEDs & Steroids, Nutrition & Supplements by V FelkarĀ – Drugs, 2018 –