Viewing entries tagged
bodybuilding

You Are Not A Bodybuilder (So Don't Train Like One)

You Are Not A Bodybuilder (So Don't Train Like One)

Bodybuilding magazines may inspire you to hit the gym and push as much weight as possible. But, trying to imitate your favorite bodybuilder is possibly one of the biggest mistakes you can make. It will not work for you unless you are a pro bodybuilder yourself or simply have the genes that will allow you to pump up easier than those who are not genetically predestined for that.

How Exercise Changed Every Aspect of Alison's Life

How Exercise Changed Every Aspect of Alison's Life

"Once I started using PumpUp daily, I became more motivated. I would see everybody else getting their workouts done, so it gave me some energy and excitement to [exercise] as well. I love all the food posts on PumpUp. It inspires me to be more creative [with] meal prep and I have seen so many delicious recipes that I want to try." Not long after Alison joined PumpUp in April 2015, she started to research and train for her first-ever bikini competition.

When Emma lost her excuses, she found her results - PumpUp Success Stories

When Emma lost her excuses, she found her results - PumpUp Success Stories

Screen-Shot-2015-04-12-at-7.12.31-PM.png

"To be fully frank with you, my lifestyle was still a bit of a mess," admitted Emma, who became fully invested in the PumpUp community 9 months ago when she decided to make health her first priority. A number of negative influences weighed her down the summer before she joined  PumpUp. "I was depressed, lonely, drank hard liquor constantly and only worked one job for 10 hours a week," Emma recounted. "Ordering pizza was never much of a concern. I didn't give much thought as to what I was putting into my body." Slowly, Emma began to integrate cardio and weightlifting into her routine and began to research how she could best attain her health and fitness goals. "I found out about PumpUp from a fitness bikini competitor that I follow," she divulged. "She mentioned how motivational of a community it is. At that point I had only been a part of the community at Bodybuilding.com, which was informative but slightly different." 

When emma lost her excuses, she found her results. Here's her arm progress pic.

Emma is a firm believer that you are what you invest in. Once she began to invest 200% into her mental and physical health, everything fell into place. "I transitioned into a healthier lifestyle by researching everything: from exercises on Bodybuilding.com to following influential females on Instagram and PumpUp." The adjustment came easily for Emma. Her passion for food made it easy for her to see how she could be creative with healthy cooking and  share about it with an online fitness community such as PumpUp. "My old trainer, who used to professionally compete, saw my hunger for growth and power and he suggested that I should try to compete in a bikini competition that was hosted at my old high school." Now a full-fledged fitness bikini competitor, the rest is history in the making for Emma.

Since Emma began her journey with PumpUp, she began to make a photo-diary of her progress toward the stage and even switched her career paths. "I went from going to school for fashion design in Manhattan to going back to school for Dietetics and Nutrition this coming fall," she elaborated. "My heart bursts every time an old acquaintance, classmate, or coworker comments about how I am a role model and sees me as motivational. It's both humbling and heartwarming and keeps my drive intact. PumpUp is also full of constant positivity and support, it's my second family. I'm finally surrounded by positivity and I'm never looking back!"

When emma lost her excuses, she found her results. Here's a photo of her incredible muscles.

Emma has been able to pursue her passion for health and fitness head-on, despite financial obstacles that she faced along the way. "For awhile, my mother was telling me that [fitness competing] was a hobby and wanted me to get a better-paying government job, as well as return to school for Fashion," she mentioned. "I'm back at my mom's place and I'm currently saving up money for my own apartment later this year. Having no car has been stressful with financial difficulties, my competition prep, loan repayments, and more." Her dedication is admirable: Emma holds three different jobs at the moment, working at Starbucks, Mac Cosmetics, and Athleta. "I love every minute of it," she enthused. "I stopped creating excuses!"

She urges her fellow PumpUp members to tackle every fitness goal one day at a time. "What separates those who are successful is  those who aren't afraid of failure, but welcome it," she insisted. Emma has had slip-ups throughout her journey, but chooses not to ruminate upon them. "Recently, even during my strict preparation schedule for my competition, I had a slip," she confessed. "Take it all in stride and don't be afraid to ask for help. Smile and have fun! Remember that fitness is not a job but an adventure!"

When emma lost her excuses, she found her results. Here's her full body progress pic

As Emma continues to share about her progress with PumpUp, she hopes to spread more positivity with the community. "I want to grow with PumpUp in more ways than one," she insisted. "I have been in dark places and kept forgetting that my family and friends were there fore me. I will continue to do more competitive shoes throughout the winter and constantly strive for more progress."

Biggest Motivation

"If you asked me this a year and a half ago I'm not sure I would answer the same way. My biggest motivation is my mother completely. She is the craziest, most loveable superwoman I could ever ask for. I've come to understand her side of things and she's never left my side despite me leaving college and creating an opposite lifestyle. She has lived through multiple wars, brought our family to the states, is getting her degree in the next few months all despite being a single mother and working two non-stop jobs. She even works out and was using protein powder among other things before me!"

Motivational Mantra

"Fuel and train your mind and your body will follow!"

Screen Shot 2015-04-12 at 7.13.50 PM

Fun fact about Emma

"I'm actually going to get a little company started this summer selling protein desserts! Wish me luck! I can also do crazy special effects makeup!"

Cheer Emma on as she reaches her goals with the help of the PumpUp Community! Find her on PumpUp @emmakeshchyan and on Instagram @Emmageorgiyevna! When was the moment that you learned to stop creating excuses for yourself? Let us know if you relate to Emma's story in the comments below!

How PumpUp dared Katharina to dream big - PumpUp Success Stories

How PumpUp dared Katharina to dream big - PumpUp Success Stories

Screenshot_2015-04-01-18-19-04.jpg

Towards the end of 2014 in the cool and bleak midst of winter, Katharina needed a greater dose of positivity than she ever needed before. "Before using PumpUp, I had a slump in my motivation and needed to get back on track," said Katharina, who, as a fitness athlete, couldn't afford to lose sight of her goals. Though she was exercising as much as 10 times in one week, Katharina's eating habits would derail her progress. "My sweet tooth got out of control," she insisted. "I had a cheat meal (and sometimes, even a full-on cheat day) every single week and this really hindered me." With motivation from the PumpUp community, Katharina was able to maximize her athletic potential. "By tracking every workout and posting my progress on PumpUp, [the app's] very positive community kept me on track," she professed. "When I started to use PumpUp I was finally able to increase my cardio workouts and decrease the frequency of my cheat  meals to one every 2-3 weeks." Her regimen is quite admirable. On top of weight training, Katharina clocks in up to 14 cardio sessions a week and eats up to 7 times a day.  You'll be hard-pressed to find a more dedicated individual than her. "I'm working out on a daily basis, doing cardio before breakfast and both weights and cardio prior to eating lunch," she said happily.

katharina pumpup dream big

Since she joined PumpUp in December, Katharina was able to stay in amazing off-season shape— something she hasn't been able to achieve in her entire career. She now looks forward to competing in an autumn 2015 bikini competition and the PumpUp community can't wait to encourage her toward her journey to the stage. "I eventually hope to increase my muscle mass so that I can move up to a higher figure class in 2016," she mused. "This is the greatest dream that I'm chasing. Without everything that I accomplished since I joined PumpUp, I wouldn't ever dare to dream as big as I'm dreaming now." 

katharina's anorexia

It wasn't easy for Katharina to build as much muscle mass as she did over the past few months. She struggled with anorexia between 2006 and 2014, constantly conceding to a mental disorder that was distorting her relationship with food. "By convincing myself that food was making me fat, I lost almost all my muscle mass. My lowest weight was 42 kilograms," she recalled. "I had to build my muscles up from point zero." Katharina hopes to inspire others along her journey by speaking up against starvation. "I know exactly what it feels like to desperately want to lose weight," she confided. "Only small steps will allow you to climb a mountain: no crash diet can do what good nutrition and consistent exercise can do for you. There is no quick fix."

Best Advice to fellow PumpUp members

"Form new habits so you don't have to make decisions all the time. Don't question your routine, just do it and let the time work for you."

Biggest motivation

"My biggest motivation is the Ms. Olympia champ Nicole Wilkins. I just love her physique and to achieve a body like hers is my ultimate goal."

Screenshot_2015-04-01-18-19-28

Katharina's Healthy Mug Cake

"Mix 15g of rice protein, 15g of coconut flour, 100ml of egg whites, 50ml of water and flavour/sweetener of choice in a big mug and microwave it for 3-4min. I like to use Walden Farm's Syrup for a little more sweetness in the afternoon with my cake and coffee."

Motivational Mantra

"We are what we repeatedly do. Excellence therefore is not an act but a habit."

More about Katharina

I have a BSc in Anthropology and I'm on my way to my MSc now. I'm doing this for fun and to satisfy my curiosity for new discoveries in science. In my opinion, learning is an ongoing progress in life. I'm constantly curious about innovation in the areas of health, sports and nutrition. This way, I can work as a personal trainer and coach for a living and use new information and techniques to help my clients. My business is named "Fitness Glam Coaching" and is located in Austria (Europe).

Keep Katharina pumped on the app @katharina_fitglam and cheer her along her journey to the stage!

Daisy got the body she always dreamed about with one simple New Year's resolution

image

Fitness has always been Daisy (@daisymuscles)’s passion. When she purchased her first gym membership 4 years ago, however, she was a self-professed ‘rookie’. “I was so into ‘working out’ but I didn’t know what was right for my body,” she explained. "I only did cardio and some weight machines, but my nutrition was bad. I’d eat 2-3 times a day and I wouldn’t eat ‘clean’." 

Years went by and though Daisy was fit, in her eyes she still seemed too skinny. “It was very depressing to see no progress,” she lamented. "One of my goals was to have thick and toned legs, as well as a slim waist." Frustrated by this conundrum, Daisy resolved to stop going to the gym in 2013, eating much more without incorporating exercise back into her routine. "Of course, it didn’t work out," she confessed. “I did gain weight, but it was all fat. That was even more depressing. I went from skinny to fat, and all I really wanted was to look fit.”

At the end of 2013, Daisy challenged herself with a New Year’s Resolution: to transform her body into the body that she always dreamed about. She took charge of her transformation with full force. "I asked around for help and advice, followed a lot of fitness accounts on Instagram, and began my journey with PumpUp," she mentioned. "It is really inspiring to see other peoples’ transformations and it’s reassuring to receive so much feedback from other PumpUp members. We are all a true fit fam."

When she first started out, nutrition was the hardest for Daisy to get ‘right’. “I began to body build and was advised to eat 6 times a day, all in small portions,” she explained. “This was something I never had to do before! I had to do a lot of research about what to eat, what kind of carbs, protein, and fats are good for my body, etc.”

Needless to say, Daisy’s one New Year’s resolution changed her life. Body building was at first introduced to her by one of her brothers. She quickly fell in love with the concept of giving time and attention to each section of her body in order to build muscle. “That’s why I embraced this lifestyle. My progress is my motivation,” she enthused. "Weights changed my body and gave me the definition of muscle that I always dreamed about."

Her rigorous schedule manifests in more confidence than she’s ever had in her whole life. Here’s a peak at Daisy’s routine: she performs cardio 1-2 times a week and does weight training 5 days a week. "After years of struggling to have a fit body, I’m finally seeing progress and I’m in the best stage of my life," she professed. “I’m inspired by my own progress as well as PumpUp members and fitness instagram accounts. I challenge everybody to not give up on their dream bodies. No matter how much time it takes, no matter how many struggles, regardless of the circumstances: just do it.” Daisy successfully achieved her 2014 New Year’s resolution. She’s ending it on a happy note and is motivated to keep striving for the best version of herself in 2015. 

How a positive mindset will help you achieve your dream body

We often find ourselves doubting just how much we can achieve with our bodies. PumpUp’s newest official blog contributor @bsiddiq talks about the importance of Spreading Positivity in his first article about fitness and nutrition as seen through a scientific lens. Learn how research shows that a positive mindset coupled with the Schwarzeneggerian principle of “Visualization” can help you reach those once conceived “impossible” goals! 

image

SCIENCE SAYS A POSITIVE MINDSET LEADS TO A BETTER BODY

The human mind is a very powerful tool. With a proper mindset and style of thinking, a person may be dumbfounded by what they can actually achieve. There is a natural human tendency to doubt that one can change, or ever look the way that they wish to look. There are many times (myself included) when we see this “negative” mindset get the best of us.  We find ourselves questioning our goals and motives with thoughts such as “I can’t ever look like that, I’ve never looked like how I want to, so why should I start/keep trying?”

I’m here to tell you that this type of thinking is half the problem itself. Stop doubting yourself. Research done in the European Journal of Social Psychology speaks about the benefits of positive self-perceptions, explaining that it can lead to “positive self-regard, the ability to care for and about other people, the capacity for creative and productive work, and the ability to effectively manage stress”. 

We see this trend in research backed by countless reputable sources such as the doctor peer reviewed Mayo Clinic, which as well states that a positive mindset has been shown to lead to “better physical well-being”. So if you keep telling yourself and believing that you cannot achieve your goals (fitness, workplace, & classroom), then there is no doubt that you are setting yourself to lose before you even try!

image

HOW TO PRACTICALLY APPLY THE POSITIVE MINDSET TO YOUR FITNESS THROUGH VISUALIZATION

So at this point you’re probably saying “Okay Bill, I am ready to embrace a positive mindset, but where and how can I apply it specifically?” I am here to tell you that your newly-positive mindset can be coupled with the Schwarzeneggerian principle of “Visualization”. 

Arnold Schwarzenegger has promoted the technique of visualization several times. As he states in his book, The New Encyclopedia of Modern Bodybuilding, “What you think is what you get”. But don’t just take Arnold’s word for it, research done in the Journal of Behavioral Medicine showed that mental imagery (such as visualization) was able to promote levels of motivation, action planning, and physical activity in patients who frequently practiced it.

Now with all of this scientific research to back our findings, I want you to take that “yes I can” attitude and find a REALISTIC picture of a physique/goal that you wish your body to look like. Take this image and say “I can look like this if I want to” and then VISUALIZE yourself with that body-type. When you’re in the gym, just imagine yourself with “those biceps”, or imagine yourself with “that amazing butt”, just VISUALIZE A GOAL. Do not go in the gym with a “eh I’ll take whatever I can get” attitude, but find a physique that you want and work towards it! I can PERSONALLY attest to you that these two scientifically backed methods work, because I myself have found a deep well of success because of them. 

Here’s my first “Visualization” picture from this time last year:

image

Here’s a picture of me right now, as featured on bodybuilding.com

image

The sky is the limit folks, and if you set your mind to it and visualize your success you will see some form of gains in return. Remember say that “I can achieve what I want to” then go out and VISUALIZE your goals, and SEE what you are striving for! Good luck with your goals and if you ever have any inquiries or more questions about the methods/principles listed here feel free to contact me at my KiK at BaylorFitness, and don’t forget to follow me on Instagram @bsiddiq to see more helpful hints and motivation. Happy Pumping #PumpUpFam!

 

REFERENCES

Bayer, U. C., & Gollwitzer, P. M. (2005). Mindset effects on information search in self-evaluation. European Journal of Social Psychology35(3), 313–327. doi:10.1002/ejsp.247

Chan, C., & Cameron, L. (2012). Promoting physical activity with goal-oriented mental imagery: a randomized controlled trial. Journal of Behavioral Medicine35(3), 347–363. doi:10.1007/s10865-011-9360-6

Positive thinking: Stop negative self-talk to reduce stress. (n.d.). Retrieved from http://www.mayoclinic.org/healthy-living/stress-management/in-depth/positive-thinking/art-20043950

Schwarzenneger, A. (n.d.). The New Encyclopedia of Modern Bodybuilding,.

How Ron nestled himself at the heart of the PumpUp community - Spotlight Series

image

As a performer and fight choreographer known among PumpUp members for his incredible physique and his motivational posts, Ron danced his way into the PumpUp community’s heart and shines bright like a diamond in the spotlight. Ron’s advice is wise, his training schedule is magnificent, and his presence in the PumpUp community is unmistakeable.

At the beginning of his journey, Ron kept himself busy with plenty of cardio due to the nature of his occupation but he hadn’t begun to truly focus on building muscle prior to joining PumpUp. “I hit the weights maybe once a week and ate indiscriminately,” Ron admitted. “I certainly knew nothing about nutrition, or eating to achieve certain goals. Though I got plenty of exercise as a dancer/theatre performer, I really wasn’t making any lean muscle gains!”

image

After becoming a member of the PumpUp family 8 months ago, Ron made dramatic changes to his lifestyle and it absolutely reflects in his incredible progress. He frequents the gym at least 4 to 5 times a week for 2 hours at a time. “My splits focus on free weights and I’m training for strength and size so I mix hypertrophy (4 sets for 8-12 reps) with basic strength (5x5 or 5 sets for 5 reps). I also hit a lot of calisthenics, bar brothers or street workout style exercises,” he explained. “I monitor my calories (3200 a day) and eat 70% clean. With nutrition it’s all about balance!”

Certain obstacles have marked notches in Ron’s pathway toward a more healthy and active lifestyle. “I’ve found that life always intervenes during your fitness journey,” he admitted. “Heartbreak, death in the family, illness or injury: I’ve had all of these things happen this year. It’s tough to stay motivated—and to be honest, there were times when I wasn’t motivated at all. I had to take a few days to regroup, but the gym was a place of stability for me.”

 image

Ron aspires to inspire others on PumpUp for change. “I’m currently studying a diploma of fitness and using PumpUp has been really great for me to share my own personal fitness experiences and the knowledge that I’ve gained,” he elaborated. “The community is top notch—basically one big family!” It seems surreal for him to have garnered such a critical mass of followers who are motivated by his posts, but Ron affirmed that he hopes that he can do his best to help them in any way. “I’m really just a regular guy who likes the gym,” shrugged Ron. “It’s crazy to see how many people are following me (and I thank them immensely) and I hope that I can inspire them.”

His affirmation for those looking to lead a more active lifestyle is sage and succinct. “The best way to get started is to get started,” he counseled. “If you’ve made the start you’re already halfway there! Make activity and exercise a routine or habit and motivation becomes unnecessary. You don’t question whether or not you brush your teeth in the morning, so why question exercise?”

Ultimately, Ron aims to be the best version of himself that he can be, in and out of the gym. “I’m most motivated by myself—it may sound weird but I’m motivated to be better, bigger, stronger, and more awesome than who I was yesterday,” he professed. “There are people that I admire but I’d be lying if I didn’t say that I wanted to be the best at whatever I do. I think that drive is natural and even healthy. Just don’t let it turn negative. I’m always hungry for progress.”

 image

Ron’s Meals
“Without a doubt, [I can’t resist] buffalo wings. No matter what diet plan I’m on, if there is a chance of wings, I’m down like a clown. I’m actually not a great cook though! That’s why there are so many selfies on my profile. None of my meal preps look amazing. Nutritionally, they are great. Aesthetically—how great can brown rice and tuna look? (I do love brown rice and tuna).”

Motivational Mantra

“I don’t really get motivated by sayings, sure some of them are 100% true but I think I can find them a bit cliche. I’ve always found a connection with Dylan Thomas’s poem, ‘Do not go gentle into that good night’. It’s got a fierce, desperate quality that fires me to no end.” 

"Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.”

Ron’s favourite exercise

“In terms of weights, I love my compound exercises (squats, deadlifts and bench press). I [also] love working on bars because you can be flashy!”

 image

Fun fact about Ron

“Two things: I used to be in the Australian army (the infantry). I’ve also nearly traveled around the whole world through various theatre opportunities.

Find Ron on the app @rseet and check out his Instagram @ron_seeto!

Learn how Bill transformed his body AND aced his past semester with a 4.0 - PumpUp Spotlight Series

image

Bill (@bsiddiq) has the brains of a scientist and the body of a superhero. He joined PumpUp in June 2014 and confessed that he immediately fell in love with the app’s positivity and fitness community. He’s an extremely encouraging and informative member and he looks forward to lending his insights both as a PumpUp spotlight member and as a regular blog contributor. 

Around this time last year, Bill set his mind to look like his fitness idol Hugh Jackman, an actor most famous for his onscreen body as Wolverine in the X-Men Movies. “[Jackman] had the type of look I wanted for my body, and I became obsessed with it. I was ripping off pages from TRAIN magazine’s issue of “The Wolverine” and posting them to my walls. I even set various pictures as my iPhone background.”

image

Bill was systematic with his approach to achieve his goals. His mentality echoes that of Arnold Schwarzenegger: Visualize and see exactly what you wish to become. "It became my motivation and mission in life, sitting next to my dream of becoming an orthopedic surgeon," said Bill. He purchased a foodscale and began to weigh all of his portions to precise amounts of grams and ounces. Next, Bill reviewed scientific studies on Baylor University’s research database, as well as Bodybuilding.com articles that contained adequate citations for the best approaches to food intake, supplementation, rep ranges, and exercises. "That, coupled with my motivation from PumpUp and visualizing what my final body would look like set me on a “by any means” mentality," he professed. 

image

Bill has coined the phrase “BrainsANDGains” on Instagram and PumpUp, as he highly believes that those looking to lead a healthier lifestyle should focus on all, rather than one, aspect of their lives. He admits that balancing his studies with his workout regimen is still not easy, but it is do-able.“At first, it was so difficult to adjust, but now it is a lifestyle. I live and breathe it,” elaborated Bill. He stresses the importance of his ‘BrainsANDGains philosophy by urging, “Do not get stuck just worrying about your body because life is more than just looking good. Make sure you are trying to do your absolute best in every aspect of your life. Whether that means in the classroom or in the office, be the best Renaissance man and or woman you can be!”

Bill’s fitness journey is a 24/7 grind. Despite his busy schedule, he works out at the gym for 2 hours at a time, 5 days a week. However, nutrition made the biggest difference for Bill throughout his transformation over the past year. “I firmly believe that nutrition is what builds the body of a champion,” he emphasized. "Through experiences, research, personal trials and the power of science I can safely say that nutrition is 75% of “fitness” in general.”  

image

More about Bill

His “body of work” has recently been published on Bodybuilding.com, and his lifestyle involving his studies in sports medicine at Baylor University and staying in optimal shape are his main focus. He works as a certified personal trainer and aerobics class instructor at the student life center at the University. Bill’s article on bodybuilding.com goes into deep detail about his personal fitness transformation, nutrition, and workout regimen but he does highlight the main aspect of his body’s amazing transformation was in visualizing how he wanted his body to look.

Bill’s future plans are to continue his studies and push his body to new heights and exposure. He will now be writing frequently for PumpUp as one of its permanent blog members, bringing his expertise in the science behind fitness and nutrition to the topic/theme of the month. 

“I want everyone to know that if you have ANY questions, you can direct them to my KiK: BaylorFitness and I will try my best to respond within the next couple of days (since my article debut on bodybuilding.com my inbox/text messages/ KiK has been full with inquiries, but I do not let this deter me from helping others as it is why I do what I do that being to inspire, help, and motivate. I look forward to blogging for the PumpUp community in the next upcoming months!”

image

Be sure to keep up with his journey through both his PumpUp: @bsiddiq and his Instagram: @bsiddiq .You can read more in depth about Bill’s personal fitness journey, personal workout regimen, and diet through his bodybuilding.com feature.

This is why women shouldn't be afraid of lifting weights

This is part of a series of posts by Jennifer (@liftingfairy on PumpUp), an aspiring bikini competitor. Check out her blog here. 

Let me present the body of every woman’s dream: Being lean, without being too skinny nor too muscular, having feminine (but defined) arms and legs, a flat belly and of course a sexy round bubble butt that fills your jeans. Am I right?

To achieve this, losing fat isn’t enough. Women lack the required muscle tissue, so losing weight, spending hours over hours doing cardio and training with 2kg tinkerbell-weights won’t get you this athletic look.

If you want a toned body, all you have to do is build muscles and reduce your Body-Fat Percentage (BFP).

Lowering your BFP is only a question of a proper diet, which also includes supplements to support the recovery of your muscles. This leads us to the next point : To build up muscles you have to lift heavy weights. 

image

Unfortunately, when it comes to heavy weight lifting, I always hear women complaining about how this is going to make them look bulky. You will never get a bulky look because the hormone that directly regulates muscle growth is testosterone, which is, for women, only at 5-10% of a man’s average testosterone level. 

Scientific research has shown that a man’s testosterone level is 45 times higher than a woman’s after exercising. This should not surprise you, because resistance training doesn’t increase the level of testosterone for women.

I can reassure you that you won’t look like Arnold Schwarzenegger overnight if you lift heavy. It would take you years and a lot of very hard work to really bulk up and obtain a large amount of protruding muscles. The women in the real bodybuilding-scene don’t get that look by only drinking pineapple-juice, just saying…

image

Still not sure about lifting weights? Have a look at the benefits:

Health benefits of lifting

  • It reduces the risk of developing diseases like diabetes, metabolic syndrome or cancer.
  • It strengthens your bones
  • It’s easier for you to stay lean as your metabolism speeds up (even post-workout)
  • It increases your life expectancy
  • It strengthens your immune system

Physique benefits of lifting

  • You will get nice curves due to the well-developed muscles.
  • Lean muscles will improve your look (”Fit girls look better naked”, remember?)
  • A strong and developed body helps you age better, as research has shown that a greater muscle mass in older women is associated with better mobility, lower body weight and BFP.

image

Therefore, if you want to get those toned and sexy legs and that round bubble-butt, nothing beats an intense workout of ‘guy exercises’ such as walking-lunges, squats or stiffed leg deadlifts. To get sleek and defined arms, just do some heavy exercises like curls, triceps skull crushers, shoulder press, dips or military press.

Ladies, it’s definitely time to put down those pink baby weights and get sexy by lifting with the guys! They will respect you even more if you lift heavy and work for your body. Believe in yourself and don’t get intimidated by the guys-corner at the gym!

Your Lifting Fairy xx

image

This is part of a series of posts by Jennifer, an aspiring bikini competitor from Luxembourg. Check out her blog and follow her on PumpUp @liftingfairy and on Instagram @lifting_fairy.