What keeps you motivated to workout and get in shape?

Hello, ladies.
I like working out and know the advantages it brings me. But sometimes I have no passion to work out, especially with many things going on(such as my job, revise for my examinations and such) After 8 hourof work, I just want to clean my room a little bit and then go to sleep.
I'd love to hear your story and tips about keeping motivated. :)

by Brvvvve via Bodybuilding.com Forums - Female Bodybuilding

Do we need to do cardio?

I see many posts about cardio so I wanted to share some info about it.

Many people especially women are still doing hours and hours of cardio hoping that they will lose weight. At the gym I work I see the same members on the treadmill every single day. They come, walk for am hour and that is their workout. When I ask them how successful their weight loss is of course the answer is always the same. They never loose weight.

In this group hopefully we all know that weight training is a must but what about cardio? How much should we do?

Let’s start with off season (build). In off season we focus on muscle gain so we are lifting heavy and eating in a surplus. Doing endless cardio will really undo everything we do so long, steady cardio is out of the way if you want to increase strength and muscle mass.

What about the benefits of cardio?

Yes, cardio is good for you (if you do it the right way). Some of the benefits:

• Decreased delayed onset of muscle soreness
• Increased heart health
• Decreased stress
• Help in maintaining healthy joints/muscles
• Decreased body fat
• Increased energy levels

On the days you are not training, go outside for a walk, get some fresh air. On your training days, do a short HITT, circuit or Tabatha a few times a week.

What about cutting season?

The Laval University researchers found that metabolic adaptations that resulted from interval training may lead to enhanced lipid utilization post exercise, effectively accelerating fat loss. Fat loss comes from strength training and dieting! There is no need to spend hours on the treadmill to get lean. Interval training a few times a week, coupled with 20–30 minutes of walking two to three times a week, will keep you healthy and lean. When you lift heavy 5-6 times a week your metabolism is already faster. After weight training, your metabolism is boosted for up to 36 hours, unlike with cardio, so you will burn more calories while you are not doing anything. Plus, each extra pound of muscle can burn up to 50 extra calories a day. If you rely on hours of cardio to lose weight that really means that your diet is not good enough and you don't train hard enough. Sad, but true. I know many bikini competitors who don't do more than 20 min cardio even 2 weeks out of their competition and yet they get lean enough. I hope his was useful Ladies, if you have any questions please post them below.

(and in case you are wondering what makes me qualified for sharing educational info on competing, training and diet, I have over 6 years of experience in training, I am a Level 3 personal trainer, and PN1 nutritionist. I have the following under my belt:
-Registered and insured by Canadian Canfitpro and European REPS.
-Personal training level 3
-Precision Nutrition Level 1 registered nutritionist
-Future Fit nutrition for weight loss
-Future Fit nutrition for athletes
-Childhood obesity prevention
-Resistance training expert
-Pre & postnatal exercise and nutrition
-Canfitpro fit pregnancy
-ISSA Bodybuilding Specialist
and a few more I can't remember right now)

by clau-baba via Bodybuilding.com Forums - Female Bodybuilding

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by SUPREME62 via Bodybuilding.com Forums - Female Bodybuilding

What's the DASH Diet and Why Doctors Call It the Best Diet.

With new diets coming out so often, it tends to be hard to keep up with the newest fashions in eating. It can also be difficult to determine what will genuinely aid your health and what is just a fad. So in this article I decided to discuss the DASH diet, what it is and its pros and cons.

What is The DASH Diet?

DASH is an acronym for Dietary Approaches to Stop Hypertension. High blood pressure (hypertension) is big problem for a lot of people and the DASH diet was thought up in an attempt to combat the issue.

The diet was designed to support research supported by the National Institute of Health or NIH. It has also been named the number 1 diet for the past six years. The Dash diet is also recommended by the National Heart, Lung and Blood Institute.

The diet encourages people to lower their intake of sodium, calcium and potassium and replace that with nutrient rich foods. People with high hypertension can benefit from lowering their blood pressure by a few points in as little as two weeks from following the DASH diet.

Although the DASH diet was initially intended for those with hypertension, its healthy eating plan also offers a number of other benefits. It is also thought that it can also prevent diabetes, osteoporosis and heart disease.

DASH Diet For Weight Loss

As noted, the DASH diet was originally intended for lowering blood pressure. However, it has a major emphasis on plant based eating, making fruits and vegetables the main source of nutrition. This not only makes this eating plan a great healthy option all round, but is a great plan for those looking to lose a few pounds. The large portion of fruits and vegetables means that meals are filling while remaining low on calories.

The diet is also protein rich which offers a number of benefits for weight loss:

Protein rich meals make you feel fuller for longer

Snacks and meals high in protein encourage weight loss while retaining lean muscle mass.

How to Start the DASH Diet

When starting this eating plan there are a few things you need to consider. First of all, what you eat will depend on the limits you intend to set yourself. If you are using the dash diet for weight loss, you may want to lower the allowed daily calories. The normal DASH diet allows around 2000 calories a day, for weight loss you may not want to allow yourself this many.

Also, the dash diet tends to be quite low in sodium, however, some people try to lower it even further.

What to Eat

Free stock photo of food, healthy, man, person

Fruits - 5 portions a day

Packed with vitamins and minerals

One portion is ½ cup of fresh fruit

Leave skins on fruit (where possible) for extra nutrition

Have fruit as a snack or as dessert

Avoid coconuts as they have a higher fat content

Red Tomato Besides Green Vegetable Leaf on Brown Basket

Vegetables - 5 portions a day

Full of fiber and vitamins

Try green leafy veggies like broccoli as well as salad vegetables like cucumber and tomato.

Use vegetables as a main meal rather than simply a side dish

Leave skins on vegetables like carrots and potatoes for added nutrients

Frozen vegetable work just as well as fresh

Grains - 8 portions a day

½ cup of cereal, rice or pasta is one portion

Try whole grains rather than refined grains

Eat rice, pasta, bread or cereal

Try without spreads or sauces to keep them low fat

Free stock photo of food, healthy, drink, glass

Dairy - 2 portions a day

Try yoghurt, milk or cheese

Stick to low fat options

Try to avoid too much cheese to keep sodium levels low

Nuts, seeds and legumes - 2 portions a day

Try peas, kidney beans and lentils
Almonds, hazel nuts or brazil nuts
Sunflower seed, chia seeds,
Eat nuts in moderation due to their high fat content
Red Meat With Chili Pepper and Green Spies
Meat, chicken or fish - 6 portions a day

Great source of protein and iron

Trim fat from meat and remove skin from poultry

Avoid frying meat instead boil or break

Lunch table / salad

So obviously the Dash diet is great for anyone looking to significantly lower their blood pressure, but it is also great for everyone looking to simply live a healthier and leaner life.

by MiSa001 via Bodybuilding.com Forums - Female Bodybuilding

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by benjisamhh via Bodybuilding.com Forums - Female Bodybuilding

Skinny and can't gain tone?

Hi everyone :) My name is Sara, I'm 24 and since lockdown I haven't really been to the gym since everything is closed here. I don't have any friends who are into fitness, and I've just been doing yoga and other exercises at home.

My problem is, I am not able to gain any tone. No matter what I do my body seems unable to gain any muscle. I am 177cm tall and weigh 59kg. I have a very skinny build that I am trying to shape into something more curvy. Like Taylor Swift's transformation from being skinny to the body she has now, that's my goal.

I have tried every supplement and protein and nothing works. Google hasn't helped me and I don't know who to ask....

Has anyone been in this situation and knows what to do? Could it be hormonal? Any help would be SO appreciated, xoxo.

by saradc via Bodybuilding.com Forums - Female Bodybuilding

How to get a bigger ass

Big butts are awesome and the amount of people who are willing to enhance their booties isn’t just a coincidence, either!Some of the reasons why big butt is important are :

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And so are small butts, and in-between butts, and bubble butts! All the butts are amazing. As a medium-butt girl, I’ve envied girls who filled out daisy dukes and tight dresses. The grass is always greener, am I right?
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According to the researchers at Harvard Medical school, the subcutaneous fat found in women’s butts, hips, and thighs may protect them against health issues, such as heart disease and diabetes.
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women with bigger booties tend to have lower cholesterol levels and are more likely to produce sugar-metabolizing hormones. Therefore, women with big butts are less likely to have diabetes.”

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by Nathalia2411 via Bodybuilding.com Forums - Female Bodybuilding

How to perform a plank for beginners (women)

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by Chigo258 via Bodybuilding.com Forums - Female Bodybuilding

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by doctarr via Bodybuilding.com Forums - Female Bodybuilding

Lifter's with Rheumatoid Arthritis?

I need some advice in regards to continued lifting... A little quick dialog about things. 8 years ago, I was in a really serious ATV accident; almost losing my leg. 5 surgeries, and permanent nerve damage. Diagnosed several years later with CRPS 2 - Complex Regional Pain Syndrome.

About 4 years ago, I felt like I might have RA, had the test, but they came back negative. In the meantime, I was told I had carpal tunnel & basal thumb arthritis, so I was referred to a rheumatologist. Diagnosed with trauma related fibromyalgia at that point. All my joints where getting worse, had x-rays, and other tests, and I was finally diagnosed with RA. I have been working out, but when COVID hit, gyms closed, and I had no where to continue the weights. Lost a lot of muscle mass, which caused saggy skin, even though I'm thin☹️. Got a used smith machine and started back about 6 months ago.

With the condition of my leg, it's absolutely vital I lift weights, to place the stress on my tibia, to force the bone to remodel bone. When I'm no having bad flares I lift and I've gotten back in shape, not as big as I was,

I'm having a lot of difficulties with my RA. Because things are so advance, I am experiencing a lot of pain, and many flares. I'm forcing myself to continue working out, but now, it seems if I try pushing myself... I end up with a flare, lasting days. The hobbies I love doing, and I'm good at, I can hardly participate. I read, you have to be careful not to over do things. I've read other females with RA, that are competing. I see other athletes able to do what they are good at, and still have RA.

I want, and know I absolutely must continue working out. My tibia is slowly dying, but working out basically is extending the health of the bone. It's also a proven fact, working out is helpful when dealing with chronic pain. Even when you don't have chronic pain issues, it's a must to workout, for continued health.

I am wondering if others also having RA, and how are you able to know when your pushing yourself too much? But wanting to continue training to gain more strength, and muscle mass?

Sorry for a long-winded question. I appreciate any thoughts, and/or ideas.

by sledgurl via Bodybuilding.com Forums - Female Bodybuilding

Is it overtraining syndrome?

I would really like your opinion. I have been weight lifting for 4 plus years and have been really consistent. My splits are what I’ve been told by my general practitioner who is a sports medicine doctor as being normal and not too much to cause my symptoms. I am nasm certified and a stickler for form and creating well balanced workouts. Currently I am in a four day split (M/W-lower, T/TH-upper) with cardio one or two days. Before that I was in a 6 day split (upper push/lower/upper pull) 2x/wk. I started getting sore slowly about two years ago. I figured I had DOMS and continued to workout through it. When I’m working out I feel just fine, but sore the rest of the day really noticing it when initially when I stand or walk from sitting. It has now progressed with the same issues (fine when working out, major hard to get up and walk and bend down. Mostly in lower back and lower body). I feel like my muscles get ample rest and I sleep like a pro and eat really healthy with a bit too much candy added in. I try to keep my protein to at least 80% of my weight.

This is what we have done (my doctor and I): I do general labs every time I have an appointment. Testosterone was low and we fixed that - everything else was perfect. I went to a rheumatologist and ruled everything with her out (arthritis, etc.). Then he thought since I do have some stress that when I sleep my body could be tight and not repairing at night so he wrote me a low dose of amitriptyline before I go to bed. I take glutamine, creatine and multivitamins but still need to work on my water intake. I try and keep my protein at least 80% of my body weight. And at his request I have made an appointment at a neurologist to rule anything out there.

I think I have ruled out rhabdo because it's been going on so long I really don’t have the major symptoms of that except for muscle pain. But I’m thinking that it may be overtraining syndrome. There really isn’t a huge amount of information on this except some real general info. If that is what it is then I know that I have to take a break. I really don’t have anyone to ask about it and my husband doesn’t understand because he has his own health issues and would think this is silly. “It’s just muscle soreness...take another rest day.”

I am 50 years old mom with 3 young kids and luckily don’t look it and I’m proud where I have gotham my physique. I’m at 21% BMI and my composition looks pretty buff. No one would know or even guess that I have this issue. I am afraid to lose this and that is why I have pushed through and not stopped keeping very consistent with my workout schedule. I’m sure that I am doing my body wrong by pushing through it. I am just afraid that I won’t be as consistent if I stop when I start back up and that I will lose my gains. Also since I don’t know what's causing it I wonder if it's just going to happen again since the general consensus is that I’m going about my workouts in a way that is reasonable.

I would like to hear you opinion on what you think it may be. If you think it is Overtraining Syndrom and your thoughts on a break. I really can’t imagine just living with this pain and I don’t want to chalk it up to “this is just what working out does to me.”

Any help you can give me would be helpful. Thank you. Sam

by Samee100 via Bodybuilding.com Forums - Female Bodybuilding

Best plank work out for smaller waist,flat abs and full body fat burn

Achieving sculpted abdominal muscles is often the toughest and most brutal part of a workout. We’ve long been told that crunches are the way to go, but many of us have suffered through thousands in our lifetime, and still haven’t seen the fit, washboard abs we want. Forget the boring, basic crunch and try some of these ab-carving, burn-inducing exercises to tighten and tone the key muscles in your core.

Burpees
Burpees not only offer a cardio benefit, but the movement helps to strengthen the entire core, as well as the triceps, shoulders, upper back, and legs.

Start with 10-20 reps and three sets.

• Start in a crouching position
• Jump your feet back so that you are in a plank position, then quickly return feet to crouching position
• Raise arms above head and jump in the air, then return to a crouching position for one set
• Add in a push-up while in the plank position for an extra burn in your arms and chest!

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by ciel12 via Bodybuilding.com Forums - Female Bodybuilding

PMS kills me every month.

The water retention, the appetite, the mood swings... Any advice to help curb appetite? I ruin all progress in that one week before my period.

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