Planks #bodybuild

Video:*************.us/6388501

by MAKORIE via Bodybuilding.com Forums - Female Bodybuilding

On a cut, need help with daily caloric intake

So I am obviously female, I am 5'6 and weigh 166lbs, my goal is to get to 130lbs, losing 1.5lbs a week. I go to the gym at least 4 to 5 times a week and burn between 500 to 600 calories each time. I also lead a pretty active life as a food server (so average about 7,000 steps four days a week).

I use MyFitnessPal to track my caloric intake and to also help me figure out how much I should eat a day to lose weight. I've only lost 6 pounds in the past three months doing this plan and I don't think it adds up right.

I just need to know if 2,000 calories a day is too much or too little for someone of my size and lifestyle to be able to drop weight?

I've tried cutting down to 1,800, but I find it pretty hard to maintain as I end up feeling pretty hungry and eat the 200 extra calories anyway. Thanks for your input!

by flowerthief via Bodybuilding.com Forums - Female Bodybuilding

35 min Stand-up body fat-boosting exercise

35 min Stand-up body fat-boosting muscle movement | suitable for beginners| no jumping action| warm-up and stretch

Please copy the following website to GOOGLE to watch

adfoc.us/63692679030739

by taibau via Bodybuilding.com Forums - Female Bodybuilding

help please

I'm new to this forum and wanted some advice please. hope I'm on the right thread.

My stats:
female
age - 28
height - 5'3/160cm
weight - 58kg/127lbs

I've been working out for 6 months now and I don't think I have been getting my calories right. I lift weights 4-5 times a week and eat 1400 calories as I'm trying to cut. I am aware the body recomposes is a slow process and I rather cut while lifting heavy and then once my body fat is low then I can start my slow bulk. Please can someone help me on how to get the correct amount of calories to lose fat? (1lbs a week)

when I put my stats in the calorie calculator on light activity 1-3 times a week level is 1,759. (even though I work out 5 times a week I was told these calculators underestimate the activity level so I have chosen light activity). so to lose lbs a week I have to minus 500 calories which brings my total to 1259 which I feel is very low! I think I will struggle lifting heavy on 1259 calories a day. my PT said 1259 calories is about right but I'm not sure.

also, once I reach my ideal weight with low body fat which is 52kg/114lbs where do I start in terms of bulking - how many calories do I focus on for a slow bulk? I'm aiming for 1g protein per bodyweight lbs and 0.4g fat per bodyweight lbs and the rest carbs. I'm just not sure where to start on a bulk?

I'm kind of skinny fat and have built a bit of muscle which is hard to see with my fat percentage being higher so please if you can take the time to advise.

THANKS

by leeches1 via Bodybuilding.com Forums - Female Bodybuilding

Squat

Hello every time i do squat in gym my knees so hurt. I dont know why. Now i want stop squat but i like more muscle. What ecersise i can do now that good for leg like squat? Thank you for help. I am from Thailand sorry for my English 😅

by kookkik via Bodybuilding.com Forums - Female Bodybuilding

Gaining muscle while on birth control

Hi there. Just curious if any of you have been on birth control, what kind, and if you’ve struggled to gain muscle while on it. Currently I’m on the Liletta IUD (hormonal version) and I can’t help but wonder if this is impairing my ability to gain muscle in my lower body. I’ve seen minimal strength gains in months. I’ve heard both control pills can have a negative effect on performance but are IUD’s the same? I’m considering switching methods to the paraguard non hormonal IUD. Anyways, thanks!

by msunurse12 via Bodybuilding.com Forums - Female Bodybuilding

how to do an easy home workout female body building

bodybuilding is actually a sport. It comes with a very specific lifestyle that involves detailed workout training and precise nutrition in order to strengthen, sculpt, and develop the muscles of the body (aka hypertrophy training).


*************.us/63549878990868

by ajumo via Bodybuilding.com Forums - Female Bodybuilding

Julia vins, beautiful woman bodybuilding / fitness model, workout,

What Female Bodybuilding Workout Plans Are Like

How would you assemble amazing muscles? With strength preparing, obviously.

"Common working out preparing isn't simple," says Snyder. "It ordinarily includes preparing double a day—around one hour of lifting and somewhere in the range of 30 minutes to two hours of cardio each day."

Most female muscle heads structure their exercises by sharing their solidarity preparing days by body part, frequently called a "split." For instance, a typical 5-day split could resemble this:

Day 1: Chest

Day 2: Back

Day 3: Shoulders

Day 4: Legs

Day 5: Arms

Days 6 and 7: Rest

Notwithstanding, everybody's preparation will look somewhat changed relying upon your body type and objectives. "A great many people structure their lifting by zeroing in on one body part each day, however I complete three days of legs and three days of chest area," says Snyder.

Numerous competitors like to hit each muscle bunch double seven days. To do that, you could structure your preparation to substitute a "push" day, a "pull" day, and a leg exercise day:

Day 1: Push (chest, shoulders, rear arm muscles)

Day 2: Pull (back, biceps)

Day 3: Legs

Day 4: Push (chest, shoulders, rear arm muscles)

Day 5: Pull (back, biceps)

Day 6: Legs

Day 7: Rest

*************.us/63391878944730

by sandroars via Bodybuilding.com Forums - Female Bodybuilding

boday building

*************.us/63285778905936

by shroq via Bodybuilding.com Forums - Female Bodybuilding

Afro Dance workout routines - Dance your way to a perfect body!

Burn calories with this fun Afro dance workout that will help you lose weight!

by SoniyaG via Bodybuilding.com Forums - Female Bodybuilding

5 minute intense abs workout | lose belly fat

Feel Slimmer, Stronger, And More Confident In Just 4 WEEKS with my 5 min ABS workout!
My ABS workouts will help you to achieve flat belly and six pack ab very fast. I help you to get abs after baby. You can have your flat abs and sexy belly after kids back. I will teach you how to stay permanently slender and stay fit after kids 🤜

SLIM WAIST is a combination of toned obliques, strong back, lean ab & functional transverse abdominis muscle. Flat belly and six pack abs is combination of healthy diet and verity of functional exercises for back fat, stomach fat, Ab and obliques as well as a breathing techniques for flat belly. To achieve FLAT BELLY and SIX PACK AB you MUST work all of it.

*************.us/63211278882052

by YayaFitness via Bodybuilding.com Forums - Female Bodybuilding

execises for flat stomach

Want a sexy flat stomach? You’ll definitely love these 7 easy-to-do exercises that will help you achieve just that.
Follow these exercises on their own for a complete ab workout or tag it to the end of your cardio workout.
So, when you realize you’ve been missing your routine at the gym very often thanks to your busy schedule, these exercises will surely get you going.
You can watch that in this video

by Ademjawad50 via Bodybuilding.com Forums - Female Bodybuilding

Planks for beginner-Female

*************.us/63047878836956
Check these out guys for crazy workout for female

by Gokulkrishnan64 via Bodybuilding.com Forums - Female Bodybuilding

Intro / Need Supplement advice

Hello, I have done a lot of searching on the web and in forums and not finding anything to help me figure this out. I just turned 50, am 5'5" and 20 lbs overweight. I have done different exercise routines for the majority of my adult life, most of them weight bearing. I don't want to bodybuild, my goal is to tone and get stronger but not bulky. I do a 30 minute upper body routine Mon-Wed-Fri. I do some leg work on Tue-Thur-Sat but upper body is the focus. I am slowly losing weight by portion control at dinner time. Hubby cooks and we have eliminated pork and beef from our diet. Mostly Mediterranean style dinners. For breakfast and lunch I eat as minimal as I can, very low-carb.

So, you know my exercise routine, I do not wish to exercise any more than that, I do see progress with the upper body workout. You know how I eat Mon-Fri. On weekends, I splurge a little more. I eat a bit more carbs, and I have one Coke (usually Mexican, no HFCS). I would like to know if I CAN or SHOULD take a supplement to help build muscle. Just looking for a little boost - if there is something that can help me achieve my goals. Is there a pre-workout supp I can take? I was reading about creatine and read if you take that you should push yourself to the max which is not what I am doing. And I don't think I need caffeine because I drink coffee 2 hours before I workout.

If you recommend a supplement can you tell me which one, because I am overwhelmed trying to pick one. I don't know what ingredients I need.

In the evenings, I have hardly any energy or motivation at all. This could be because of my thyroid (I have hashimoto's) and this is why I exercise in the morning. If there is a supplement you recommend for a little boost at night, that would get my butt off the couch, please let me know also.

by 1lostyankee via Bodybuilding.com Forums - Female Bodybuilding

Left glute activation

Hello Im doing weight workouts, for 3 years like one leg squat, lunge squats, squats etc but I dont feel the left glute activ.e when I do exercices, while the right one I feel very easy. Also I have less strengh on left leg and also less muscle, a small assimetry. I How can I correct this issue ?
Thank you

by isand via Bodybuilding.com Forums - Female Bodybuilding

Planks for beginners

We see you how to start plank by enjoying. So that,you can enjoy by exercises.


Click here : *************.us/6275791

by Ovey2021 via Bodybuilding.com Forums - Female Bodybuilding

Exercises that can tone your body for females even at home

These are 5 links of exercises that can tone your body for females even at home. I hope you like it and it helps you achieve your dream body.
Video 1: *************.us/6271171
Video 2: *************.us/62711778694815
Video 3: *************.us/62711778694829
Video 4: *************.us/62711778694870
Video 5: *************.us/62711778695015

by ShadeCloud via Bodybuilding.com Forums - Female Bodybuilding

30 Day Female Plank Challenge

Lose Body Fat, Get Skinny at home within 30 days *************.us/6263471

by ABHISEK3SINGH via Bodybuilding.com Forums - Female Bodybuilding

Quaratine Body Weight (No Equipment Needed)

Hope these links helps!

1.QUARATINE 20 MINS EXERCISE

*************.us/62458678615341/62458678615341

2. QUARANTINE BODY WEIGHT ( no equipments needed)

*************.us/62458678617082

3. FAT BURNING BEGINNER (low impact

*************.us/62458678617083

4. QUARANTINE WORKOUT FOR BEGINNER

*************.us/62458678617084

5. HOME QUARANTINE ABS TRAINING

*************.us/62458678617085

by trsda via Bodybuilding.com Forums - Female Bodybuilding

Fat loss and muscles gain

Are u a lady who Wana loss some weight and maintain
A good posture, the stop starving your self and follow
This planking challenges below to help loss some weight
An maintain a good posture..

Video 1 - *************.us/62130178595393
Video 2 - - *************.us/62130178595815
Video 3- *************.us/62130178595829
Video 4 - *************.us/62130178595821
Video 5 - *************.us/62130178430510

by popolampo via Bodybuilding.com Forums - Female Bodybuilding

5 minutes plank challenge, let's go!

This 5 minutes plank challenge is they way to go, it keeps you motivated and reach your everyday goals.
Please watch this video.*************.us/6241731

by zeeo5 via Bodybuilding.com Forums - Female Bodybuilding

Sample bodybuilding diet for females with a normal metabolism

What the Metabolic Diet Is and How It Works:

*************.us/62372678544578

SAMPLE BODYBUILDING DIET FOR FEMALES WITH A NORMAL METABOLISM

Meal 1: (First thing in the morning before departing to school)

1/2 cup of oatmeal
1 piece of fruit such as an apple
5 egg whites
1 teaspoon of flaxseed oil
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2: (Between 9-9:30am as you change classes)

1-1/2 scoops of Pro V60
Or

Lean Body Protein Bar
Or

Lean Body For Her MRP or RTD
Meal 3: (Lunch time which could be anywhere from 11:30am to 12:30pm)

1/2 cup of brown rice
Serving of vegetables such as green beans, broccoli, asparagus
3 oz of chicken
Supplements: Vitamin C (1000 mg)

Meal 4: (3pm)

1-1/2 scoops of Pro V60
Or

Lean Body Protein Bar
Or

Lean Body For Her MRP or RTD
Meal 5: (6pm)

4 oz of baked potatoes
Serving of vegetables such as green beans, broccoli, asparagus
4 oz of tilapia
1 teaspoon of flaxseed oil
Supplements: Vitamin C (1000 mg)

Meal 6: (8:30 pm)

1-1/2 scoops of Pro V60
Or

Lean Body For Her MRP or RTD
WATER INTAKE
Drink your bodyweight x 0.66 in oz of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

by analien3 via Bodybuilding.com Forums - Female Bodybuilding

Plank tutorial video

*************.us/6225031

if there's one exercise we all love to hate and hate to love it is planking, see some videos on planking below to know how you can do it the correct way.

by Pentalignium via Bodybuilding.com Forums - Female Bodybuilding

Planking excercise

The plank is a popular pose in many yoga routines – sun salutations, hot yoga routines, and cardio-centric yoga all make use of the plank pose (kumbhakasana.) The pose can be held for several seconds, or used as an intermissive pose that connects two other parts of the routine.
The plank is used as part of the training regimen for professional boxers, who alternate between sets of pushups, sets of situps, planks, and held crunches, each for decreasing durations that are determined by a timer and ended by the ringing of the coach’s whistle.
Many professional sports teams, like hockey and football, use the plank as part of their exercise routine because it’s so effective at improving strength in a wide area of muscles in the human body.

*************.us/6223131
*************.us/62231378470953
*************.us/62231378470956
*************.us/62231378470960
*************.us/62231378470975

by jang21 via Bodybuilding.com Forums - Female Bodybuilding