Greenberg - Strength training for women: Create your dream body without trainers and diets
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Strength training for women: Create your dream body without trainers and diets: summary, description and annotation
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Learn how to build a strong and beautiful bodyThis book is written with the aim of teaching women to build a beautiful body with toned buttocks, chiseled legs, proud posture and a seductive back that emphasizes the waist. The book will tell you about the most effective exercises for all muscle groups in your body and can be useful for women to work out in the gym or fitness center. The book is written in simple language and will be understandable even for those who begin their athletic journey to the body of their dreams and contain basic information on all sports sciences and methods, which is necessary for the correct start and productive continuation of classes. The book introduces the building of weekly split workouts and various training tools to achieve the best results.What is inside the book?You will find descriptions and illustrations of basic and isometric exercises for all muscle groups, including muscles of the arms and shoulder girdle, pectoral muscles, back, pelvic and legs muscles. You can customize your workout routine to get rid of excess fat in problem areas, strengthen muscles, shape your body as you like and develop flexibility and endurance. But whatever goals you set for yourself, the exercises and recommendations in this book will help you look more attractive, feel younger, healthier and slimmer. Workouts based on the exercises and techniques described in this book will guarantee you fast results with minimal effort. In your hands, this book will become an assistant and a tool with which you can achieve any goal in building the body of your dreams.Target audienceFor women of any age and level of physical fitness, who want to develop strength, flexibility, make their body beautiful and young, and also maintain all body systems at a sufficiently high functional level.Download Directly from Usenet. Sign up now to get Two Weeks of Free
Greenberg: author's other books
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Greenberg
Greenberg
Greenberg
Stephane “PT Steff” Gnahoré
Angell
Strength training for women: Create your dream body without trainers and diets — read online for free the complete book (whole text) full work
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Strength training for women
Create your dream body without trainers and diets
Samuel Greenberg
Text Copyright 2020
Warning the author is not responsible for any undesirable consequences in case of the use of medical products without consultation with the doctor. Every attempt was made to provide accurate data. All information provided in this book does not replace medical advice.
Disclaimer notice:
Please note information in this book for educational purpose only.
Every attempt has been made to providing accurate and complete information. Readers recognize that creator is not participating in rendering legitimate, money related or proficient guidance.
By reading this book reader agrees that under no circumstances are the author is not responsible of direct or indirect loses as a result of using information in this book including - but not limited - any possible errors, omissions and inaccuracies.
Annotation
This book is written for women who want to build a beautiful body with toned buttocks, chiseled legs, a proud posture and a seductive back that defines the waist. I will tell you about the most effective exercises, I will easily and simply explain that resistance training is good even for "weak" women.
This book contains basic information on all sports sciences and methods, which is necessary for the correct start and productive continuation of classes. The book is written in simple language and will be understandable even for those who begin their athletic journey to the body of their dreams. After reading my book, words like muscle growth physiology, macronutrients, calories, and eating time will no longer be unfamiliar and difficult.
You will learn that you can eat deliciously and variedly and at the same time lose weight and maintain excellent shape. No grueling dieting or fasting, just delicious and healthy nutritional advice. In your hands, this book will become an assistant and a tool with which you can achieve any goal in building the body of your dreams.
Table of contents:
Chapter 1. Introduction to women's strength training
The history of weight training goes back decades. But even now, the importance of weight training for women is still greatly underestimated. In social consciousness, it is believed that the resistance training is for men, and women have nothing to do near heavy weights. The women remain misinformed about strength training and still believe that in fitness centers their place is in the cardio zone or next to a counter with multi-colored dumbbells weighing one to two kilograms.
Many females-beginners to power training still stay away from weights and intense training, relying on prejudices from the past.
But it is exercises with weights and resistance that allow you to achieve the longed-for muscle tone, beautiful body lines, toned buttocks, chiseled legs, proud posture and a seductive back that emphasizes the waist.
It is believed that cardio and endless long-term races in the gym with a predominance of multi-repetitive isolation exercises are exactly what women need. But the reality of female physiology is completely different.
All the women need to get in shape is a re-composition - to remove excess subcutaneous fat and build muscle. And for this purpose only resistance training is ideal. By and large, men and women do not need different approaches in the methodology and different training complexes, with the exception of some small nuances that do not cancel the general rules. Because for the goals of gaining mass and burning fat, fundamental exercises that are universal for everyone are suitable - simple, natural body movements, performed with additional load.
Strength training, and only that, is ideal for building muscle. And it has long been scientifically proven that this type of exercise is much more effective for fat burning than cardio training. Yes, aerobic exercise uses up stored calories while you're on the treadmill or doing any other type of cardio workout. But the effect of strength training continues to do so long after exercise, while triggering protein synthesis to build muscle in your body. In other words, after strength training, you burn fat and build muscle at the same time.
Therefore, in the long term, it is strength training, and not cardio, that can lead you to the desired re-composition - it will allow you to gain muscle mass and remove fat over time.
Pros of strength training for females
Weight training won't make you masculine or turn you into the Hulk or Schwarzenegger after a month of training. Better tune in to the positive and think about how many benefits you will get by getting serious about strength training.
The first and most obvious effect of weight training with dietary control is body fat reduction. The more muscles a female has, the more these muscles will burn calories at rest. Simply put, muscles themselves speed up the metabolism, allowing you to burn more fat.
Next in line is the condition of the musculoskeletal system, that is, the health of bones, ligaments and joints. Regular strength training allows women to increase their bone density. At a young age, few people think about this, but every year for females this issue is becoming an increasingly relevant risk factor, given the likelihood of age-related osteoporosis - fragility of bones. Therefore, if you have made a decision now, in your youth, to go to the gym for beauty, then after years of training you will gratefully realize that exercises with weights have also given precious health.
Regular fitness exercises can help you develop healthy eating habits. You will learn to enjoy food and not eat when stressed or have psychological problems. You will know how much and what exactly you ate, and, most importantly, you will know why. With consistently high energy spending due to regular exercise, you will be able to afford more than your friends who do not work out in the gym. Now you will not be intimidated by an accidentally eaten cake or meeting with friends in a cafe.
If you do not leave the gym in a month or a year, but make it a part of your life, then with every year of training you will more and more notice the difference between how you look and how your peers who do not train with weights. With a properly organized diet, you will enjoy the health and beauty of your skin, hair, nails. And this is not only because you will know exactly your macronutrient norms, but also because your hormonal system will work like a well-tuned clockwork. By choosing the basic strength movements in your training programs during and after training, you will receive an enhanced secretion of anabolic and fat burning hormones important for your body. Exercise will bring you healthy insulin resistance and remove your risk of diabetes and cardiovascular disease. You will keep youthfulness, fit and attractiveness. You will strengthen and increase your health.
An important psychological aspect will be your growing self-confidence. Self-confidence is a very infectious and attractive quality. As you begin to experience it in training, you will see how it will flow into other aspects of your life.
The efforts that you will spend on yourself during classes in the gym, the knowledge that you will absorb, the discipline that will become a part of your life - all this will pay off handsomely. Every dumbbell lifted, every repetition, every workout will be a great investment in your mental and physical health. Each small achievement will fall into the piggy bank of your personal growth.
Of course, it is very important that close people support you in your endeavor, so that the environment around you does not create an annoying background of disapproval.
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