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As a woman these fitness tips is just a perfect way to turn your body built into an irresistible figure.
BRING OUT YOUR REAR
For a strong backside that will turn heads wherever you go, I recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout. If you can’t access a kettlebell, do deadlifts and hip-thrusters instead. “Women tend to overemphasize the quadriceps even when they think they are working the butt. With these two exercises, you’ll have no problem engaging the gluts and posterior muscles of the legs,”
NEVER SKIP THE MOST IMPORTANT MEAL
For once we’re not talking about breakfast but rather the recovery meal after your workout. “So many women skip post-exercise nutrition because they don’t want to ‘undo the calories they just burned,’”
“But getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.”
MIND YOUR MUSCLE
It’s easy to get lost in a killer playlist or Friends rerun on the TV attached to the elliptical, but mindless exercise makes all your hard work forgettable—and you can forget about seeing results too.
“There is a huge difference between going through the motions of an exercise and truly thinking, feeling, and engaging the key muscles,”
“Be conscious of and enjoy the sensation of your muscles contracting and the feelings of growing stronger and more powerful with each rep.”
STEP IT UP
Instinct may tell you to slow down when running in wintery conditions, but the secret to not slipping is actually to speed up and shorten your stride. Aim to have each foot strike the ground 90 times per minute,
This high cadence helps ensure that each foot lands beneath the center of your weight rather than ahead of it, which can throw off your balance on slick terrain.
Not being able to do a pull-up doesn’t mean you shouldn’t step up to the bar. Simply hanging on for as long as possible can improve your upper-body strength, Montenegro says. Concentrate on keeping your body as still as possible, and you’ll naturally recruit your abs, hips, and lower back in addition to your arms, she explains, or slowly move your legs in circles or up and down to further engage your abs. (And while you’re at it, follow this pull-up progression plan to master the classic move.)
NEVER DO THE SAME WORKOUT
“The reason most people don’t see changes isn’t because they don’t work hard—it’s because they don’t make their workouts harder,” says Adam Bornstein, founder of Born Fitness. His suggestion: Create a challenge every time you exercise. “Use a little more weight, rest five to 10 seconds less between sets, add a few more reps, or do another set. Incorporating these small variations into your routine is a recipe for change,” he says.