5 quick tips to grow your chest

Compound movement first – Do this to stimulate the highest number of muscle fibers as well as release the maximum amount of testosterone and growth hormone. Work the chest at various angles – While areas of the chest can’t be isolated, they can be focused on. Be sure to work at various inclines ranging from…

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How to build lean, strong glutes for women!

1: Wake your glutes up with a dynamic warm-up. You know that static stretching before workouts is passé, but doing dynamic movements to wake your muscles up is particularly important because the glutes are a “sleepy” muscle group. When you spend long hours sitting, suffer low back pain, or simply don’t work your glutes sufficiently,…

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DELAYED ONSET MUSCLE SORENESS (What is it?)

 WHAT IS DOMS?   Delayed Onset Muscle Soreness (DOMS) differs from regular muscle soreness in severity, duration of soreness and in causal factors. Whereas normal muscle soreness results immediately following exercise and usually lasts for less than two days, DOMS onset occurs several days following an exercise session. Regular muscle soreness and DOMS are caused…

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Why is foam rolling important?

What is Foam Rolling? Foam rolling refers to a technique for self-massage and post-workout muscle recovery using a cylinder made of dense foam. Why should I be Foam Rolling? We use our bodies every day and repetitive strain, poor sleep and stress, and overuse or underuse can cause our bodies to feel stiff, tired, and…

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6 Reasons Why You Should Stretch

Did you know that regular stretching is just as important as regular exercise? If you’re like me, you probably neglect this aspect of your fitness regime. Stretching has major benefits and hopefully these 6 reasons will inspire you to make it part of your schedule! Here are some of the main benefits of stretching. For Your…

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A Woman’s Guide to Building Muscle

Hormones Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible! It’s just going to take a strategic approach. Eat more Be in a calorie surplus so you…

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Being overweight is turning you into a female

Excess body fat makes a man look more curvaceous than cut. Body fat contains aromatase, an enzyme that converts testosterone into oestrogen, the main sex hormones in women. Having extra oestrogen floating around your system triggers your body to slow its production of testosterone. So the less testosterone you make, the more belly fat you…

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Big weights, big muscles?

Training with big weights doesn’t guarantee you will get bigger, the high numbers on the bar don’t mean anything if you are not contracting the muscle properly. The aim for weight lifting is to pump as much blood into the muscle as possible and to recruit as many muscle fibres as possible. When lifting heavy…

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5 Myths about female fitness

Let’s start off with the major one! If women lift weights, will they get big? The answer is NO. I am sure that you have seen this many times before but just so your sure. To put it simply, women do not possess the hormones in the necessary amounts to gain muscle as quickly as…

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Cellulite – The Why, The What, and How to get rid of it forever

Cellulite is a real pain in the backside! It’s not like normal fat – as it isn’t just caused by overeating and lack of activity. Guys are not affected by it nearly as much as females, but we can still get it. In males, it just tends to be a bit less noticeable. Males tend…

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