Bodybuilding For Women - Womens Bodybuilding by Elle Nash

Female Bodybuilderâ&#x20AC;&#x2122;s Get Ripped Fast By Elle Nash Womens Bodybuilding

Table of Contents ** – Introduction ** – What do you want? ** – What are you going to give? ** – Diet Planning: You are what you eat! ** – Routine Planning ** – Enablers and Disablers ** – Dealing with failure ** – Conclusion

Introduction Welcome to the wonderful world of female bodybuilding. I’m pleased to be in this position to lead women into this great sport. I was once afraid of jumping into this, but haven’t regretted it. I wanted to share with you some things I learned along the way that will help you reach your goals. The information I present is for bodybuilding, but the information even spread into effective weight loss. What I want each and every woman to get out of this thread is a sense of empowerment and control. There’s nothing more satisfying than reaching a predetermine goal, sitting down and planning it out and watching yourself succeed. This is the biggest high you’ll ever get and it’s over power and control. The first part of this ebook will get into what you want? What you’re looking for and why you need to answer these questions. We’ll get into goal setting and how to properly set goals for you. Next, we’ll examine the planning phase. This is the most important part of the book. If you’re going to read only a few pages in this book, make sure you read these. Diet is the single most important aspect of bodybuilding for women. There’s no escaping it. As women we have genetics playing against us, but we can beat it by learning how food affects our body. With this information, you can become an efficient muscle-building machine. Next, we’ll get into the fine art of your mind. The way you think, will probably determine your results. We need to identify the things that make you succeed and identify what things make you fail. As well, I’ll give you the things I look out for and the things I use to help keep me in the zone to succeed. Lastly, we’ll discuss failure. I like the saying “it isn’t if you’ll fail, it’s how you’ll handle failure.” Let me tell you now, you will have failure, or as Napoleon Hill says, “temporary failure”. You will have a moment of weakness and splurge. You will get on the scale and not meet your goals. It happens to all of us. What counts is how you choose to react after it happens. I hope you enjoy my ebook. I’ve tried my to pick my own brain of all the essentials that will help aid your success. I want this ebook to feel like I’m a trainer with you while you’re at the gym and when you’re in the kitchen. I thank you for downloading a copy and please enjoy. I think it is important to point out that I used “Iron Dolls” to learn what I know today. It is the only comprehensive guide (300 pages) on bodybuilding designed specifically for women.

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What Do You Want? How do you expect to achieve what you want, when you don’t know what you want? It’s amazing how many people start something and really don’t know what they want. Ask yourself, what do you want? Answer it. Look at your answer. Is it vague like, “I want muscles” or “I want to shed my body of fat”?? You have a better idea of what you want, but it’s vague. Psychologically this leads to flakiness and you’re in a position of having a hard time measuring results. A good goal would be “I want to gain 4lbs of muscle this month” or “I want to drop my body fat percentage by 3% by April.” These goals are good for two reasons. First, they give exact numbers. There is no ifs or buts about it, 4lbs is 4lbs. You need to gain it and you can easily measure it. Secondly, there is a deadline. We usually view deadlines as bad things that stress us out, but here are the facts people, we accomplish more and work more effectively when placed closed to a deadline. Use this to your advantage. Take your goal setting skills now and write down exactly what you want. Use exact numbers with exact deadlines. Look at it and remember it. You must never forget it. This is your goal and everything from this point is based on this very goal.

What are you going to give? Sit down with another piece of paper and write down what you’re going to give to achieve your goal. It’s surprising how many people set a goal, but they’re not willing to give anything to achieve it. Are you willing to go to the gym after a hard day at work and beat your body some more with weights? Are you willing to take the time to do all the rigorous diet planning? Are you willing to drop social stigmas to accomplish this? Write down what you’re willing to give. If you’re unable to give enough, you won’t achieve your goal. Diet Planning: You are what you eat.

This is the most important area to concentrate. If you’re going to dedicate time, dedicate majority of it here. Diet determines everything. If the workout is the same, diet will determine if you’re putting on muscle or shedding fat. And when I’m talking about diet, I define that as “the food we eat”. Eat every 2-3hrs: Muscles require being repaired consistently 24 hrs a day. There’s no escaping that. You can’t slack off, or miss meals because that’s a point where your muscles won’t be repaired and you won’t grow muscle. Protein only stays in the system around 2-4hrs. After that, your body is running dry of the amino acids required to build muscle tissue. Eat protein(along with a meal) every 2-3hrs and you’ll maximize your muscle growth. Breakfast is important: Never, ever skip breakfast. After a long sleep your muscles are crying for food. Get yourself eggs and eat them, every morning. Do not skip it ever! Carbs + Fat = Bad: Stay away from this combination of food. High carbs and high fat are no nos. These include things like French fries from McDonalds or some sweet and sugary dessert. Dietary Fat is Good: In the media there seems to be a lot of misinformation. Dietary fat is completely unrelated to the fat on your body. Dietary fat, which includes mono and polyunsaturated are essential to the body. Most of these will increase your metabolism allowing you to burn more calories. High Fat Protein Before Bed: Well, if you’re not aware, dietary fat is a very slow process for the body. It takes a long time to digest. When you’re going to bed, you’ll probably sleep 8hrs, so you need the protein to last all night. The high fat and protein mix will allow your digestion to slow enough to keep your muscles fed all night. Unused Carbs = Fat: Carbs are your energy food. If you don’t use that energy it gets stored as fat. So if you’re planning on going to sleep, carbs aren’t a good thing to eat. With that said, carbs are good to eat before and after you workout. As well, they’re great in the morning to start out your day. Next step is to get a piece of paper out and write out the meals you’ll eat tomorrow. Include the exact time you’ll eat it too. I’ll explain the reason behind this later when I get into more of the psychological aspects of this. Remember to calibrate your diet every week. Sit down and evaluate your success or failure. If you’re trying to put on muscle, you need to be gaining weight. If you’re trying to cut the fat off your body, you should be going down in weight. Calibrate accordingly by increasing or decreasing the amount you eat.

As for the amount of protein you should be eating. Good fair number is 1.5g/1lb of weight. If you weigh 120lbs, that means you eat 180g of protein a day. If you’re eating 6 meals a day, which means each meal will have 30g of protein. No more, no less. Remember to space out your protein throughout the day, since your muscles repair throughout the day. Ingest your dietary fat during periods of down time like before bed. Eat your carbs before you workout, so you’ll have a lot of energy. Eat carbs after too, to replenish your body the lost glycogen reserves. Routine Planning Everyone has his or her own philosophy on what is the best way to workout. Each person’s body is different and reacts differently to different stimuli. What you need to do is try these out and see how your body responds to them. Some will leave you with very little gains, others will leave you with a lot. Body Split Workouts: These are probably the most popular workouts you’ll see at the gym. Basically the plan is to break up different parts of your body to workout throughout the week. Monday: Chest, Shoulders, and Triceps Wednesday: Back, Biceps, and Traps Friday: Legs, Calves and Abs It’s simple, basic and easy to follow. Hypertrophy Specific Training(HST): This one is a little more complicated and some people might feel overwhelmed by the amount of work involved. Every time you go to the gym you need to workout your entire body in one sitting. That means chest, shoulders, back, legs, triceps, biceps, traps and abs all in one workout. HST website recommends doing various sets at 10 reps each. Duel Factor Hypertrophy Training: This one is the most complicated one. It’s the one I personally use, but it is complicated and it is tough. But you can eliminate most of the complicated stuff by planning it all out in advance. DFHT recognizes that there is much more to stimulating muscle growth than just weights… • Cycling Volume

• Rest Periods • Reps • Speed DFHT has a lot of different factors that play in. It’s sort of a more advanced version of HST. Since it can be very time consuming, we break the workouts into upper body and lower body. Here’s the plan… 2 weeks at regular volume (4 workouts/week = 2 upper body, 2 lower body) 2 weeks at high volume (6 workouts/week = 3 upper body, 3 lower body) 2 weeks at low volume (2 workouts/week = 1 upper body, 1 lower body) Regular volume do 3 sets of 6-8 reps High volume do 3 sets of 8-10 reps Low volume do 2 sets of 12-15 reps. As well, try to work in specific days along the way that you’ll take shorter rest periods between sets or days that you do your reps at a much faster rate. You’ll notice over a period of time you’ll put on a nice slab of muscle. Those are the basic three I’m throwing out there for you. Try all three. It’s probably best that you try them in the same order I presented them. Give them a chance for 6 weeks and see what happens. Stick with the one that gives you the best results. Iron Dolls contains some other great workout plans. Click here for more.

Enablers and Disablers At this point in the ebook you’re in the position to make this happen. It’s making sure you get the work done in your day to day life. Here’s the deal, we aren’t always in a determined mood. If you set your alarm clock for 5 am to go to the gym, you may not get up. You need to identify your disablers. What are those things that happen before you flake or cheat? These need to be nipped in the butt. If you have junk food in your house and you know you can’t control yourself, than you know what’ll happen. If you hang around with people that are downers, you know what’ll happen. If you stay up late at night, and try to go to the gym early in the morning, you know what’ll happen. Identify these disablers and eliminate them.

Conversely, we have to identify our enablers, those things that drive us to succeed. Are you affected by peer pressure? Good! Tell your friends what your goals are and that’ll keep peer pressure on you to succeed. I’m sure you’ve been around people that just bring up your spirits. They just seem to pump you up. Hang around people like that. They’ll keep you in good spirits. As you’ve probably guessed, there are a lot more disablers than enablers, focus on finding enablers anywhere you can. Lastly, I wanted to talk about the psychological effect of planning. Basically the goal of planning is to eliminate emotion from the process. Emotion can be a good and bad thing, but mainly emotion will sabotage you. It’s hard to get motivated to go for a jog in the pouring rain. A better example is figuring out what to eat. When you’re hungry and go to the kitchen to find something to eat, your emotions are going to sabotage you. You’re going to put too much on your plate. When you plan things out in advance, it takes all emotion and really all thought process out of the equation. You don’t need to figure out what you’re going to eat a 3pm tomorrow, it’s down on the piece of paper, and you just prepare it and eat it. Simple. Same thing applies for the gym. There’s no need to arrive at the gym and figure out what you need to do, have it wrote down and just follow what it says. I do this all the time. I can tell you what my workout will be 6 weeks from now. It’s no mystery.

Dealing With Failure Let me tell you, you will meet temporary failure. You will get on the scale and not meet your targets. You will try to lift that heavy weight and not make it. It happens to everyone. The real question is how will you deal with it? It’s funny, there are two types of people, those that get more motivated, and those that get frustrated and quit. Which one are you? If you’re a quitter, than I ask you for one thing, faith in the process. The first time I tried this stuff, I didn’t believe the information to be true. All the diet and workout stuff, didn’t add up in my mind. But I put faith in the process. Even with ups and downs, I continued down the path. That’s what you need to do, just truck along.

Conclusion Well, this is my ebook. Short, sweet and to the point. The next step is for you to apply it, consistently for a period of time. Remember the steps: Set a goal, assess how much you’ll give for it, plan out your diet, plan out your routine, identify your enablers and disablers, and learn to put faith in the process when you meet temporary failure.

If you need more information, I always keep an up-to-date blog at http://www.lifefitnesshealth.com. Please come and visit it. Also take a look at Iron Dolls . Thank you for reading, Elle Nash