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Sexy Black Female Athletes
Want More awesome shit? Sign up for our newsletter and get automatically notified when we post new face-meltingly rad articles Is there a secret to building a sexy female body? A lot of trainers would say no. In fact, I disagree, and I believe that in a few specific ways, men and women need to train quite differently. So, while I agree that on just about any level that there are a great deal of similarities in the way you can approach training, I recognize that there are some things that need to be taken into account. Forgive me for generalizing, but men and women typically have very different goals. Even when a man and a woman have the same goal—fat loss, for example—they will still have different micro-goals within the context of that macro-goal. Keeping those micro goals in mind is of the utmost importance…especially if you want to keep the client happy. Submitted, for your consideration, my top six rules for helping sculpt a sexy female body. And yet, more often than not, you see women getting ready for fast-paced, intense workouts warming up with a lame 10 minute walk on the treadmill, or an even lamer series of stretches. I always have my clients warm up with full body exercises and dynamic bodyweight circuits. This will allow you to get more out of each exercise, as your body will be primed perform as a unit—this is especially true if you do a lot of full body movements in your training. In addition to that, dynamic warm-ups also get your heart rate up over a shorter period of time, and allow you to burn more calories and get into the groove faster. One goal that men and women have in common is that we all want a firm, toned, sexy look. One of the best ways to get that look, for men or women, is with heavy weight. How heavy and how often will depend on the the goal—I have a lot of women focused purely on gaining strength that almost always train using close to maximal weight. It pains me to even have to bring it up. Gaining muscle is a result of a few factors: In terms of diet, it is exceedingly difficult—not to mention unlikely—to gain significant muscle mass without purposefully eating a Caloric excess. This is why athletes and bodybuilders eat more than their daily energy needs: Regarding hormones, women will always have a harder time putting on mass than men because of certain sex hormones; mainly testosterone. Speaking of training, that brings us back to my main point. And THAT is exactly what we want: Alternating reverse lunges Plank hold for as long as possible To determine the correct weight, just pick a weight you can lift roughly times. If you can get all 3 sets for 5 reps, increase the weight next workout. This is the minimum. Speaking generally, I have my female clients training heavy at least once per week; further, there are a lot of women who train almost exclusively with near maximal weights reps. What if that assessment is only partially true? I contend it very well might be. A few years back, I attended a seminar led by Dr. John Berardi, who is an expert in the field of sports nutrition. He is also a world-renowned trainer who works with some of the most elite athletes around. During the seminar, Berardi made a remark about some Olympic athletes he was training; he had an interesting finding regarding fat loss. JB and I discussed this, and although he had a lot of data to back this up, no studies had been done. Instead, we just had an interesting factoid. That was about 8 years ago, and in that time I have had a lot of opportunity to work stationary bike sprints into a good number of my programs; generally for women who found that losing lower body fat was a hardship. And you know what? What makes the stationary bike so special? None at all…at least, none that I can base on anything but broscience and black magic. For most, this is an acceptable risk, and for the rest, an unexpected benefit. If anything, I have had a number of female former athletes ask how they can reduce leg muscle mass—and this works for that, as well. If are struggling with this area of your body and you have access to the equipment, you MUST give this a try. Or is it More is Less? Variables such as training frequency, set and rep schemes, and the aforementioned volume and load weight are the most commonly manipulated facets of training. With regard to training, density can be described as the amount of work you do in a given time period. Density is actually one of the easiest variables to manipulate for progress: Doing more work in less time has a number of incredible benefits: Over time, increasing density will make you stronger, leaner, fitter, and MORE capable of performing. That has carryover to nearly every other type of training and will have implications for accelerated progress down the line. One of simplest ways to increase density is to shorten your rest periods. If you normally rest 45 seconds between sets, try cutting it down to 35 or less. If you are going to squat, rather than just do 15 reps, perform squats for 30 seconds and see how many reps you get. On your next set, try to beat your previous number of reps; maintain good form, but try to in increase speed. These methods are great so fat loss, but because of the increased work capacity, often also help to increase neurogenic and myogenic muscle tone: I like when a girl has a nice, well-formed, athletic booty. Either way, this is an article intended to help women build sexy bodies, and to me, nothing is sexier than a good backside. Well, write your own article then. Or training them, at least. You already know two of the best exercises for your glutes: Here is a quick way to make them more effective at least for your butt When it to comes to squatting for your booty, go wide. Wide stance squats with your toes pointed out place a greater emphasis on the glutes; make sure to focus on flexing and squeezing as you perform the movement. For lunges, go back, not forward. Forward lunges place a lot more emphasis on the section of the quadriceps at the base of the knee—most specifically the vastus medialus—especially eccentric emphasis. Conversely, when you lunge backwards, your glutes get a lot more work on both the moving and non-moving leg and the section of the quads that run up and down the length of the femur rectus femoris get a bit more work. Of course, I should mention that most of the time this is majoring in minutia, but there are those who do put on muscle in the thighs a bit more easily so this is relevant to some. On a side note, those people would do well with the cycle sprints mentioned above! Our progenitors subconsciously credited desirable traits like maternity, productivity, and fertility to corresponding physical attributes. Certain physical traits are what we call mating qualifiers, which means that from an evolutionary perspective, these traits are attractive to members of the opposite sex because of what they imply. Just as a man with broad shoulders instantly projects an image of strength in our subconscious, a woman with a narrow waist and shapely hips makes us specifically men more attracted to that woman because she is built in a way that implies fertility. The cool thing about this is that even though our perception of what is sexy changes as a society, because of the way these qualifiers work in terms of attraction is based on unchanging ratios, they are still relevant. With women, we want the athletic shoulders to taper into a small waist, and then bloom out into sexy hips. The commonality behind those numbers is the ratio of the waist to the hip and shoulders 1: If you truly want to be sexy—in the truly evolutionary and procreative sense of the word—train in a way that helps you develop a body that falls within those ratios. Are you ready to build your ideal body? Of course you are. To get super technical about it, the Golden Ratio is actually 1.
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