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Will Weights Make Women Bulky?

Women everywhere have asked this age old question “will weights make me bulky?”  The vast majority of women simply want to slim down and tone up so this question can play on many women’s minds. But calm down ladies I’m about to give you the ins and outs of weight training and why they WONT make you bulky!

So I guess the myth comes from women’s body building comps, females in little bikinis with huge biceps, 6-packs and hard-core muscular backs. These women train extremely hard to be able to achieve this look, it doesn’t happen overnight, for these women body building is a job that involves long hours, a lot of prep and hard-core training. For women in general weight training will allow your body to shred fat faster and tone up to create a sexy hourglass shape which most women lust after.

will weights make women bulky

What is weight training?

Weight training is basically using weights to tone and sculpt your muscles to give you a desirable figure. Weight training can be done by women to give you that perfectly toned body, there are free weights which are dumbbells and weighted bars with which you can perform a variety of repetitive exercises to build muscle, there are also weight machines that aid you when using weights. The best way for a woman to train is low reps and heavy weights. Basically go as heavy as you can to perform no more than 6 reps of a given exercise, this will stimulate muscle growth and tone you up nicely. It is possible for women to grow muscles like men do but this is extremely hard and a lot of time and effort is put into this.

will weights make women bulky

Because you’re a woman

Because we are women we simply cannot grow muscle easily like a man can. It all comes down to hormones. The hormones that actually builds muscle are growth hormone and testosterone which is floating around both male and female bodies but it’s the amount floating around that directly influences our muscle growth. Men have 10 times more testosterone then women do, meaning even if both parties performed the same weight training routine the man would grow muscle at a much faster and larger result then a women would.

will weights make women bulky

So… what does weight training do for women?

Training with heavy weights (meaning it takes no more than 6 reps to feel the burn) can really benefit women.

  • Heavy weights will allow your body to shred fat faster than doing cardio alone.
  • It will make you stronger.
  • Will sculpt your body to a gorgeous toned feminine look
  • Weight training will also give you a better outlook on life, fitness promotes the release of your happy hormones so not only will you be looking great you will be feeling it too!

#lift

You simply cannot finish a weight training session and become the Hulk! Especially not if you’re a women. So even though it is possible for women to bulk up, it is extremely hard and does not happen by accident. For a normal woman weights will make you happier, stronger and give you a toned up bod!

So get out there ladies and lift those weights!

will weights make women bulky

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Why Do Some People Lose Weight Faster?

Watching others loss weight faster than you is a frustrating experience. You may wonder what you are doing wrong. Turns out it probably isn’t your fault. There are many factors that play a role in fat loss including your sex, body type and metabolic rate. So if you have been counting calories and hitting it hard at the gym but not seeing results you can go right ahead and blame it on one of the following factors.

people lose weight faster

Men vs Women

Simply being a woman can slow down the weight loss process. Women have higher estrogen then men and estrogen will cling on to fat for dear life. While men produce more testosterone than women meaning men can grow muscle faster then women and have a higher muscle to fat ratio to women, it’s just how they are built. This means that men can burn fat a lot easier. It comes down to the fact that if you are taller and have more body weight you will burn more calories just to function.

There are things a woman can do to help her lose weight quicker though like working on her muscle to fat ratio, this includes weight training which will burn up those calories faster than cardio alone. And if you think it could be a hormone problem a woman can take estrogen blocker supplements to lower her estrogen levels. Taking these supplements is a safe and effective way to aid women in losing weight.

people lose weight faster

Body types

There are three main body types’ ectomorphs, mesomorph and endomorphs. What body type you are will play quite a role in weight loss.

  • Ectomorphs– these are those skinny people out there that seem to be able to eat and eat and never gain weight. An ectomorph has a very speedy metabolism which is why they don’t gain weight. An ectomorph will also have more trouble putting on muscle no matter how hard they train.
  • Mesomorphs– ahh the wonderful body of the mesomorph. We all know these people, they seem to be able to build muscle just by walking into a gym and they can do this while maintaining a low fat percentage.
  • Endomorphs– these people are quite a bit larger. They always have trouble with losing weight, no matter what they try. The metabolism of an endomorph is very slow; endomorphs also tire easily and have a huge appetite.
  • Mixtures– it’s quite likely that you are a mixture of 2 or more of the body types as well. Not everyone will fit the classics type.

people lose weight faster

If you’re really struggling to loss that weight your probably an endomorph. Here are some tips to help you hit your goals:

  • Portion your meals- 1 fist is one portion
  • Cardio, cardio, cardio
  • Train in the 15+ rep range
  • Don’t flash diet (cutting out foods cold turkey)
  • Drink plenty of water to keep you full
  • Eat plenty of whole grains and fresh veg to keep you full

Remember, don’t define yourself as your body type, if a mesomorph doesn’t train they won’t look like Arnie! Embrace your shape and work to your goals.

Where’s the fat?

Another possibility to why some people lose weight quicker than others is due to where their body naturally stores fat. Women tend to store fat around their hips and thighs, this is not considered bad for our health (unless it’s excessive) it’s when our fat is stored at our mid lines and around our organs that we run into trouble. Exercise can completely eradicate this fat but it takes time. if yoru have fat stored around your organs you will likely loss fat in these places first. If you are burning fat from your organs you are unlikely to see any results on the outside or even on the scales, but give it time. Getting rid of fat around your organs is a good thing and once this is gone your body will start to shred the fat that is noticeable like around your legs, arms and tummy.

people lose weight faster

All in all

We are all so different so you really can’t compare yourself to others at all. So if you’re not losing weight as fast as your best mate, remember there are somethings that you can’t control and somethings that you just need to work harder at.

The biggest part of losing weight is believing in yourself and becoming the best version of you!

people lose weight faster

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Australia’s Most Promising Amateur?

kirsty mitchell

Every now and then you come across an athlete that catches your eye. Someone who has something different. Someone you know is destined for greatness. I had the chance to sit down with Kirsty Mitchell this week and she is one such athlete. Kirsty is a 24 year QLD local who has only been competing a few years and is currently at amateur level. Although, by the way she holds herself and the confidence she exudes you would think she is a seasoned pro. Upon meeting Kirsty one could be intimidated by her height and imposing physique. In fact as a former amateur bodybuilder myself and someone who lives the lifestyle, I was a little self conscious at first as I wasn’t sure if her arms were actually larger than mine. But it doesn’t take long to realise that although confident and self assured, Kirsty has a gentle heart and a kind personality, in no time you feel very comfortable in her presence.

kirsty at world

Kirsty had originally seen herself as a Figure competitor but after entering some shows, monstering the other girls on stage and not placing where she had hoped, it became clear the transition to Physique was her only option.

Taking one look at Kirsty’s stage photos and comparing them to current top pros, its not surprising that many are calling her Australia’s most promising amateur. She is sure to earn her pro card soon and I was ecstatic to be able to sit down with Kirsty for an interview. Here’s some insight into Kirsty Mitchell:

kirsty mitchell

What inspired you to get involved in bodybuilding?

After competing in my first local Sports Model show, I saw a lot of incredible physiques. Physiques that almost seemed impossible to create and build. At this time I was only 20, and these Competitors were over 30. I didn’t understand the amount of time and dedication this took. So I was determined to look like that at a young age. Ever since, I have always been inspired to be better.

What has been your greatest achievement?

My Greatest achievement would be continuing through a prep with giving my 110% effort even when everything was against me. Other serious competitors will understand the mental games when it comes to Bodybuilding. For some it is easy to just give up when the going gets tough. It’s easier to just give up when you are tired, hungry, and mentally and physically exhausted. But, to keep going no matter what was against you. Knowing how hard a prep can actually be, plus everything else on top is just as more rewarding than Winning. Don’t get me wrong, serious Athletes are in it to win it, and although I have won a few shows, the decision of placing could change either depending on the judges, and who steps on stage. That is out of our hands.

kirsty mitchell

What do you do in your training that is key to your success?

I give my training 100% even on a bad day. Although that effort on a bad day may not be comparable to a good day, it was still the effort given at the time is what I believe also counts. Also focusing on improving areas of my physique that are lacking. This creates an overall balanced physique

What was the best advice you were ever given?

Life will throw curve balls and challenge you in every corner, in all aspects of life. Just tackle it head on with all you have!

kirsty mitchell

What is the biggest challenge you have faced?

If we are talking about competing here, it would defiantly be find a happy balance between my business, study and competing. Obviously this sport requires 110% dedication and focus, but so does my business that involves a lot of other competitors. So the demand of both of these are high, as well as Uni!

Who are your heroes and Why?

I actually don’t have a particular hero/motivator. I did when I was a lot younger. Although, as I get older and progress in life, and this sport I find if you do things right you can draw inspiration and motivation from almost everyone. It just really depends on how you look at each situation, I do my best to turn it all into positives. This really helps.

kirsty mitchell

What makes you different from other athletes ?

I’m still a baby in this sport, I started relatively early and although I do well, I still have a lot of room for growth and improvement that I’m willing to make. Both in this sport and life in general, along with my business.

What advice would you give girls looking to get into bodybuilding?

I say this from experience, make sure that you are already living a healthy life style. Bodybuilding isn’t for everyone. Do your research so you understand the basics, if not more. Before getting a coach, this makes it a lot easier for your coach to bring you in with the best package possible. Also, don’t listen to anyone except your coach!

kirsty mitchell

What do you do outside of bodybuilding?

I run a Bikini business called Hidden Physiques (Posing and Bikinis) which is obviously still related to Bodybuilding, because let’s face it, I can’t get enough of this sport. Haha. I am also a Uni student, ready to graduate a ‘Nutritional Medicine’ degree. I am also a PT. as you can imagine, between all of this, this keeps me very busy.

What is next for Kirsty Mitchell?

Continue building my business and taking it a little more Internationally, and would love to compete again soon.

kirsty mitchell

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How to Get a Rounder Sexier Butt

There is nothing quite like a big round sexy butt, it’s something both men and women are becoming more and more obsessed with, especially with celebrities like Kim Kardashian, Niki Minaj and Beyonce dominating the world one with their bootylicious booties. With the right information, getting that sexy, curvy butt may not be as hard as you think. Sure you’ll have to put in the work… unless of course you go and get implants, but for those of us who want them natural gains here are the best ways grow that perky bubble butt you have been dreaming of.

sexier butt

Exercise

So of course you are going to have to put in some serious time at the gym and train, train, train those glutes. I will warn you now, it’s going to be hard, but oh so worth it. The following exercises are the best ones for building that butt. Try to do 2 butt workouts per week, 2 upper body days, 1 stretch day and 2 rest days. To really maximise that butt exercises should be performed at heavy weights and lower reps, this will set your butt on fire and really help it to grow.

Example workout plan

Here is a 7 day example plan, I have added in upper body day too because if you’re going to be rocking that glorious ass then you defiantly need to sculpt the rest of your body too!
If you are unsure of any of these exercises it easy to look them up on YouTube!

Day 1
Butt Day
• Warm up
• Squats 4 sets 6 reps
• Deadlifts 4 sets 6 reps
• Hip thrusters 3 sets 10 reps
• Hip thrusters 1 set to fatigue

sexier butt

Day 2
Upper body day
• Warm up
• Bench press 4 sets 6 reps
• Shoulder press 4 sets 6 reps
• Seated row 3 sets 10 reps
• Tricep kickbacks 3 sets 10 reps
• Biceps curls 3 sets 10 reps

Day 3
• Rest

Day 4
Butt Day
• Hip thrust 4 sets 6 reps
• Deadlifts 4 sets 6 reps
• Ballerina lunges 3 sets 10 reps
• Box jumps to fatigue

sexier butt

Day 5
Upper body day
• Pull ups (or pull up preps) 3 sets 5 reps
• Barbell curls 3 sets 10 reps
• Bench press 4 sets 6 reps
• Skull crushers 3 sets 10 reps
• Plank to fatigue 2 sets

Day 6
• Rest

Day 7
Stretch day
• Stretch 20 mins

Diet

Diet is an extremely important part of any muscle building routine. Without the right fuel for your body it will be virtually impossible to grow that butt. Make sure you are eating 5- 6 meals daily and never skip breakfast. I have provided a sample meal plan and added in supplements to really give you gains (I will explain these supplements in a moment).

sexier butt

Example diet plan

Breakfast
• 2 eggs on rye
• 1 piece of fruit
• Thermogenic (optional)

Snack 1
• Vegie sticks
• Hoummous dip

sexier butt

Lunch
• Chicken/turkey/white fish
• Green veg
• Brown rice/sweet potato/brown pasta

Snack 2
• 1 serve fruit
• Trail mix
• Protein shake

Dinner
• Chicken/lean meat/fish
• Salad or vegies

Supplements

• Whey protein
Protein is the building blocks of muscle and you simply cannot grow without it! This is your number one supplement for butt growth. Protein shakes can be drunk at any time you wish but I would stick to one post workout and one as a snack.

sexier butt

• Thermogenic
This wonderful supplement will aid in burning off that fat and enhancing your metabolism, it will also give you more energy and focus. There are many types of fat burners on the market so don’t be fooled, do some research first. Consume every morning.

• Creatine
Creatine allows the body to produce more ATP which helps us to make more energy. It will enhance our endurance, growth and recovery. Creatine also hydrates the muscles and gives them a fuller look. Drink 5mg anytime of the day, the easiest time would be pre workout.

• BCAAS
Branch chain amino acids are the three amino acids most imp0ortant for protein synthesis, which is muscle growth and repair. Drink immediately before or during your workout.

So there you have it, the easiest way to grow that sexy butt, train heavy, eat right and supplement.
Now shake that healthy butt!!!

sexier butt

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Top 10 Workout Supplements for Women

Top 10 Workout Supplements for Women

The big question, what supplements are going to help me as a woman get the results I want? Firstly decide what your goals are, are you looking to lose weight, gain muscle? Become fitter? Your main goal will better determine your best supplement, next take a look at your training program, does it suit your goals? Are you training hard enough, long enough? Now take a look at your diet, this is usually where a lot of women are lacking, writing a food diary for a week can show you just what you are eating and how you can improve it. Now you have these things in check it’s time to look at supplements. There are a whole range of supplements out there so it can become very confusing as to which are best for you, I am going to list the top 10 workout supplements for women here and explain exactly why they have made it to the list!

Top 10 Workout Supplements for Women

  1. Protein powder

Always my first choice no matter what goal you have in mind. Protein is the building blocks of muscle, don’t let this fact scare you away though, you won’t end up looking like Arnie, I promise! Building lean muscle on women is totally different to building it on men. Your body will naturally build a more feminine, leaner and more toned physic once you have started to work out and the best way of getting this dream body quicker is to add a protein shake post workout.

  1. Fat burner

A thermogenic fat burner is one of the most popular supplements out there. These fat burners work by increasing our core temperature, so you may feel a bit hot and sweaty, which in return speeds up our metabolism and helps us to shed these unwanted kilos of body fay. A thermogenic fat burner is also going suppress your appetite and give you more energy throughout the day.

Top 10 Workout Supplements for Women

  1. Creatine

Creatine is one of the safest and most researched supplements out there! Its main purpose is to create and store more energy in our bodies by creating more ATP molecules (our energy transfer molecules). This will help us get those last couple of reps in meaning stronger muscles and a leaner physic.

  1. Bcaas

If you have recently started to workout you will notice that for a couple of days afterwards everything hurts. This is because when we workout we create micro tears in our muscles that need to be repaired. A BCAA supplement is exactly what you need to combat those aches and pains after a workout. BCAA stands for branched chain amino acids which are three different amino acids that are used in the body to repair damaged muscle and tissue these amino acids are leucine, isoleucine and valine. When you take a bcaa supplement you will be able to recover quicker and therefore you will grow lean muscle quicker!

Top 10 Workout Supplements for Women

  1. Women’s multi vitamin

If you have made all the necessary tweaks to your diet and you are eating a wide variety of grains, vegies, fruit, dairy and lean meats then you are most likely to be receiving all the different vitamins and minerals, but now that you are working out your body will have a higher demand for these vitamins and minerals and therefore a women’s multi is an excellent choice. A multi vitamin will fill any gaps in your diet and leave you feeling healthy and happier.

  1. Preworkout

Pre workouts are a booster for your workout session that will enable you to have more energy and last longer in your session. Preworkout are an easy way to get more energy and leave you feeling like you can take on the world. They come in a drink or tablet form and you take them 15-20 prior to your workout to allow them time to take effect.

Top 10 Workout Supplements for Women

  1. Omega 3

Your omega 3 fatty acids play an important role in the body, they aid in many different health issues such as preventing heart disease and neurological problems, they can help to fight cancer and they also help to rebuild the cells in your joints. It’s a no brainer to add omega 3s into your daily diet for optimal health.

  1. Sleep supplement

It is so important that you are getting enough zzz’s every night, but with our busy and stressful lifestyles these days insomnia, night waking and more sleep disorders are on the rise. It comes down to the facts, if you don’t sleep well enough and for long enough your body starts to go crazy, sleep is when we heal, when we grow and sometimes the only way for our bodies to relax, so if sleep is an issue for you defiantly find a good quality sleep supplement.

Top 10 Workout Supplements for Women

  1. Greens supplement

So your diet may be great filled with an array of fruit and vegies and maybe you’re even taking a multivitamin but you are still going to benefit from a greens supplement. A greens supplement will help to keep your bodies PH levels balanced, an unbalanced PH level in your body can eat to excessive cortisol, decreased bone function and impaired thyroid function. A greens supplement can also help to fill in those gaps that may be lacking in your diet.

  1. Test boosters

What on earth???? I know sounds strange these can actually help with menopausal symptoms, they help with weight loss and more. As we age our testosterone levels start to decrease this is why older women find it even harder to lose weight. When our estrogen becomes too high our body will store more fat, we can become more depressed and we tend to be generally lazier. Supplementing with a test booster is a safe and natural way to get our natural testosterone levels back in check.

 

So there you have it, my top 10 workout supplements for women. Now you can get ahead with training, look great and feel great!

Go get em girls!

Top 10 Workout Supplements for Women