Father, Thank you for the abilities you give us, for the strength and wisdom we gain from training.
Be with us as we work that we may do our best. Help us to be encouraging to others in our daily life. Thank you for the people that you have brought into our lives.
Bless the athletes, coaches, workout partners and all those who support our training.
May the results from our training be a reflection of Your Spirit in our lives.
Finally Father, remind us that there is no failure, but only growth in the body, mind and Spirit.
Amen Copyright WODs for Women: The Ultimate Cross Training Workout Compilation for Females Second Edition September 2014. Written by P Selter
Copyright 2014
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.
Disclaimer
The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition.
For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.
I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet or exercise regime. Contents
Your Free Gift
As a way of saying thanks for your purchase, Im offering a free report thats exclusive to my readers. www.WODBible.com Fitness gurus always want to make out that getting in shape and working out is harder than it really is, thats why I wrote: Cross Training WOD Compilation: 35+ Workouts to Lose Weight & Build Muscle This book is a handy little reference containing the workouts and info to get started on your journey today; I encourage you to share this bonus report with your friends & family too! As this is a limited time offer it would be a shame to miss out, I recommend grabbing this bonus before reading on. www.WODBible.com Fitness gurus always want to make out that getting in shape and working out is harder than it really is, thats why I wrote: Cross Training WOD Compilation: 35+ Workouts to Lose Weight & Build Muscle This book is a handy little reference containing the workouts and info to get started on your journey today; I encourage you to share this bonus report with your friends & family too! As this is a limited time offer it would be a shame to miss out, I recommend grabbing this bonus before reading on.
PS : Im always adding additional workouts and tips to my books, by clicking on the link above Ill also be able to send you an updated version of the eBook youve purchased free of charge.
Introduction
I would like to thank you and congratulate you for purchasing the book, WODs for Women: The Ultimate Cross Training Workout Compilation for Females. This book will introduce you to the many health & fitness benefits of the phenomenon that is Cross Training, along with a plethora of WODs (workouts) you can implement immediately to improve your body composition, speed, strength and agility. These workouts have been broken down into categories based on the content of each workout, these workouts range from beginner workouts that can be performed in the comfort of your own home or backyard to epic endurance challenges that will send you to the brink of both mental anguish and physical fatigue. Thanks again for purchasing this book, I hope you enjoy it!
Weights for Women a Winning Combination
Before we dive into the wonderful world of hybrid based cross training Id like to clarify a few points regarding women and weightlifting, the fitness industry is full of conflicting information, opinions and a lot of broscience. As soon as women think of weights they think of men with big, bulky muscles and make the assumption that they too will look like Arnold Schwarzenegger if they briefly pick up a pair of dumbbells.
That couldnt be further from the truth.. Women often join the gym to simply walk on the treadmill or ride a stationary bike and starve themselves in terms of nutrition in the hope they will achieve the body of their role models who may be a professional actress or a Victorias Secret model. Little do they know that these women perform weight training 4 5 times a week religiously while ensuring they consume the correct amount of calories and nutrients for their body each day. The following section, Myths Debunked explores and debunks common myths regarding women and weight lifting. Learn the truth and be on your way to achieving the lean, athletic physique you always wanted.
Myths
Myth: You can spot reduce fat Truth: Fat cannot be spot reduced, doing copious amounts of sit ups and side bends will not just burn fat off your abdominals.
The human body stores fat in certain areas in an order, quite a lot of people happen to store their fat on their thighs first, for others its the abdominal region. When attempting to burn fat the same principle applies your body will burn fat (as you consume less calories then you burn) from certain areas of your body in order as everyone has a different genetic makeup. Targeted exercising will never affect where fat is lost first, the key to consistent fat loss is a combination of nutrition, cardio and weighted compound lifts. Myth: You will get bulky muscles from lifting weights Truth: It is extremely difficult to pack on a large amount of lean muscle mass as a female, those women bodybuilders youve seen on TV are pumped full of testosterone and a cocktail of other supplements to look this way, not to mention they are in a calorie surplus (intentionally consuming more calories than their body requires). A normal female lifting weights will get stronger muscles, but they wont necessarily get bigger. The simplest way to achieve the toned look that is so desired is to be in a calorie deficit (eating nutritious food) while lifting weights regularly.
This will allow you go burn the fat covering your muscles, while increasing your muscle density and strength in the process. Myth: Cardio is the only way to lose weight Truth: This is entirely wrong. Weight loss occurs when you are consuming fewer calories than your body needs to maintain its current condition, a calorie deficit can be achieved via diet alone, or by exercise both aerobic (cardio) and anaerobic (weighted training). Cardio can simply be used as a tool to burn extra calories you have consumed, but in essence if you didnt eat those additional calories you would yield the same results as if you did eat them, and then performed cardio. Myth: Theres one routine that will work for everyone Truth: There is no universal training regime or diet that will work wonders for everyone. Each individual has a different genetic makeup and therefore it is a matter of trial and error.
When starting a new diet or workout regime I recommend following this for at least 1 month, during this time record your results and then reassess, any shorter time period and you will not be able to accurately assess your results. Myth: Men and women need to do different exercises Truth: Men and women do not need to train differently, however you will still find to this day most personal trainers will put women through a light dumbbell circuit and spend a large portion of their training time focusing on cardio, meanwhile a man will be told to focus more specifically on compound exercises such as the bench press, pull ups, squat and deadlift. In order to achieve a toned, lean physique as a female it is highly recommend you perform these major compound exercises. As stated earlier you will not instantly gain muscle as you are led to believe.
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