#someone skinny checking out diet/exercise books because they ''REALLY have to lose some weight''

[depresseddepot]

the way i try so SO hard to gain even a crumb of body neutrality only to then see some shit on twitter that remind me that oh yeah. a distinct portion of the population genuinely believes they are being discriminated against when they have to look at or be within 50 feet of a fat person

[fitandhealthylifestyle]

5-Step Weight Loss Program for Permanent Weight Loss

Every Journey Worth Taking Begins with a Single Step

Here are five easy steps to gain control of your weight loss efforts. Start at the beginning, then take small steps, each and every day and you'll climb that mountain.

STEP 1: State What You Want Now

"I want to lose 50 pounds."

Is that achievable in the next month? If not, break it down into smaller mini-goals. "I want to lose 5 pounds this month."

What other ways can you say what you want, besides wanting to lose some weight?

"I want to step on the scale and see (state a number) pounds (remember, keep it something you can achieve in one month).

"I want to feel my pants getting looser."

"I want to see myself in the mirror wearing last year's bathing suit and it fits."

"I want to notice my clothes are getting too big for me."

"I want to easily bend over and touch my toes."

"I want to get up from a seated position, easily and gracefully."

Those are positive goals. Focus on what you want. How you want to feel, what you want to experience.

STEP 2: Make A Plan

Get out your weekly calendar and start with eating less (portion control), eating more (healthier foods), or eating differently in some way.

STEP 3: Consider Exercise

Adding regular exercise helps more than anything else because the more active you become the more calories you burn, and if you build muscle, the more calories you'll burn at rest. What, when, how often? Do you need equipment, books, tapes or can you just get started and gather the other ingredients as you go?

Write it all out. Your plan should include which days of the week and at what time. Don't make the mistake of trying to decide you'll exercise every day. You're not likely to stick to a plan that doesn't have build-in off days. Make it easy at first. You can always add more later.

STEP 4: Decide Whether Your Plan Is Workable For You

Take a look at your plan and decide whether it's possible. If not, make changes until it is.

Start by listing each item, and then asking yourself how will you achieve this?

1. I want to eat less quantity. I'll achieve this by having half or three-quarters of the amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in your mouth.

2. I want to eat more healthier foods. I'll achieve this by adding more fruits and vegetables for snacks, so when I'm hungry, or think I'm hungry an apple or some carrots might be my snack of choice. This has the added benefit of more nutrition.

3. I want to eat differently. I'll achieve this by paying more attention while eating. Turn off distractions. Think of each bite as a separate event. Write down what I'm tasting and see what I notice now that I never noticed before? Different smells, sights, textures, and subtle tastes. I'll make an effort to really chew each bite at least 10 times.

4. I want to add some exercise. I'll achieve this by getting a book either at the library or a store, get a free pass to my closest gym, talk to friends, borrow exercise tapes. Find exercises I can do in front of the TV at first, or on the floor in my bedroom when I first get up or whatever works. No matter if others see me, I don't care. Start slowly, after the first few weeks, add more if I'm ready.

Close your eyes and imagine your plan.

If you chose getting up an hour earlier, can you see yourself doing it? Does it fit? Are you a night person? If so, an early morning workout probably won't pan out - stick to midday or evening workouts. Find what fits for you.

STEP 5: Set Up Plan A And Determine What You Need To Get Started

Plan A: I need a small notebook I can carry with me for keeping track of daily foods (this is only needed for a week or two to get an idea of what I'm eating).

Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.

Visit library or order book online for using bodyweight for exercises. Pushups, crunches, etc., can be done without any extra equipment.

Buy healthy foods to have on hand such as fruits, cut up vegetables. Make dinner at least twice a week and freeze leftovers into ready-to-eat frozen meals.

Purchase or order supplements, protein powders, etc., if I want them.

Putting It All Together

Start working your plan. Don't wait for the next full-moon or some other arbitrary starting date. Just get started. The sooner you start, the sooner you begin to see results.

If you use EFT (Emotional Freedom Technique), do it at least three times a day. It only takes a couple of minutes and you can do it while you do other things, so get it done. Check in with your list of behaviors you'd like to change, and then work on one issue each week or until it becomes a non-issue, then move to the next.

You might start with frustration that things aren't happening fast enough:

Example EFT statements:

"Even though I'm frustrated by all these instructions, I deeply and completely accept myself."

"Even though I don't want it to take so much effort, I deeply and completely accept myself"

"Even though I hate all this and just want to wake up skinny, I deeply and completely accept myself."

No matter what, if you are putting attention on this process, then you are making progress. It doesn't matter if you keep to your plan exactly. What does matter is that you make a plan at all.

If you make a small effort every day you'll find that some days will be better than others, and that's okay. It's easy to forget, and fall back into our usual patterns which is why keeping a notebook handy helps keep you on track. So does scheduling your workout time just like you would any appointment, and then keeping it.

The point is not to be perfect--the point is to take action.

You can use a grading system, such as one point for achieving each item on your list, and tallying the points at the end of the week. You could also color in the squares on the calendar, so when you achieve what you planned, you color it in, but if you didn't achieve what you planned, you don't color it in. That way you can see at a glance how often the calendar is colored, how many squares are missing, etc. You can also see as months go by how you are improving. Having a visual display of your progress can help keep you on track. Remember, expect to be less than perfect in the beginning.

If the idea that you won't be perfect is all it takes to keep you on a really strict path at first, that's fine, but be aware you'll likely slip a time or two in the following weeks. Think of it as nothing more than a learning experience, and go ahead to see if you can prove me wrong. That would be great. Just no matter what, no matter if it's been a week since you did anything on your list, it does not matter; just pick up where you left off and start again.

Small Changes Equal Big Results

There are 365 days in a year. If you achieved your goals on 200 of them this year, wouldn't that be an improvement over last year? As you improve, your weight will fall. That's how it works. That's why people who achieve their best weight and maintain it have learned how to stay "on plan" than "off plan." Eventually you don't really think of it as a plan at all but just how you are. It becomes your new way of life.

I don't diet, and I never have yet I maintain my weight. I don't restrict myself but my choices are what makes the difference. I can eat candy, cookies and cake any time I want, but usually I don't want to. That's the difference. When someone says they can eat what they want, they mean they usually want to eat foods they know will support their health goals.

Click to Learn Natural Weight loss Remedy

[yassinetop]

20 Best Weight Loss Stories

Kim Kardashian Claims to Drop 70 Pounds

Whether or not you believe it, Kim Kardashian has repeatedly claimed that she dropped a whopping 70 pounds after having her baby last December. "I think dieting is so important to weight loss, whereas, I didn't really ever think that before," she told PEOPLE. "I thought, 'Oh, I can work out, I can just eat whatever I want.' But you have to work out all the time." Kardashian claimed that the low-carb Atkins 40 plan is what helped her shed the pounds, adding that she aimed for 1,800 calories a day, along with intense workouts. Intrigued? Then don't miss these 15 Amazing Weight Loss Tips from Kim Kardashian's Nutritionist!

Mariah Carey Only Eats Two Things

One thing is for sure: Mariah Carey loves attention. So, it's only fitting that her latest weight loss strategy would raise a few eyebrows. The strategy? Consuming only two foods. "It's really hard. My diet, you would hate it," Carey tells E! News. "All you eat is Norwegian salmon and capers every day. That's it."

Britney's Bod Slays

This one's more about an awesome weight loss maintenance and fitness story than a dramatic before-and-after transition. With her resident show in Vegas, it's no secret that Britney Spears has gotten back in killer shape and has been turning heads for well over a year. But she garnered more-than-usual attention earlier in 2016 after a smokin' hot performance at the 2016 Billboard Music Awards in May. (We know you wanna watch it!) And then she recently celebrated her 35th birthday with another sexy performance at the Jingle Ball in LA. How does she do it? It's not exactly a secret, people. As she says: "You wanna hot body? You better work…"

Kayla Itsines Helps Millions

There's no doubt that 2016 was the biggest year yet for Instagram sensation Kayla Itsines, who now has nearly 6 million followers. Known for her online fitness guides, Itsines hosted a massively successful '2016 Sweat Tour,' but it also made her second guess naming her guides "Bikini Body." She noted on Instagram: "I originally called it 'Bikini Body Guides' because when I asked my clients what their goals were, 99 percent said at some stage that they just wanted 'to feel comfortable in a bikini,' so I didn't think twice when I called it that." She told Bloomberg, however, that she now regrets the name since it's not only about looking and feeling good in a bikini, but it's about being strong. Regardless of the name, it's clear that this is only the beginning; just see how many hashtags #bbgprogress #sweatwithkayla there were this year for endless weight loss inspiration.

Khloé Kardashian Sheds Major Pounds

Kim Kardashian called Khloé her "weight loss idol" after the reality star shed a significant amount of weight. Unfortunately, she went from being body shamed for being "the fat Kardashian" to being body shamed for being "too skinny." Whatever your judgment may be, there's no denying her weight loss story has inspired many. She credits her drop in size to small tweaks in lifestyle and her diet, saying that her "biggest tip for starting off strong is to swap out some common foods you eat for healthier versions." Now that's a suggestion we can definitely get behind. Many of these 40 Ways to Lose Weight in 4 Seconds are along the same lines.

Revenge Body With Khloé Kardashian

She wouldn't be a Kardashian if she didn't capitalize on her media attention, so Khloé announced that she would have a new show on E!—Revenge Body with Khloé Kardashian. The show has enlisted a number of A-list trainers including Simone de la Rue, Lacey Stone and Gunnar Peterson to work with the reality star to help contestants overcome traumatic life experiences through fitness.

Bride-To-Be Loses Over 100 Pounds

After seeing her engagement photos, Texas bride Haley J. Smith set off on a weight loss journey that resulted in a 100-plus pound weight loss in 15 months. How did she do it? She enlisted a workout buddy (her husband), tracked her progress, ordered smart at restaurants (and tracked her calories), cooked more, and ate a diet rich in protein (think salmon and chicken). Sounds do-able, right? For more on Haley's incredible transformation, check out The 5 Tricks One Woman Used to Lose 100 Pounds!

Megyn Kelly Swears by the F-Factor Diet

Megyn Kelly was in the spotlight for many things this year, not least of which was her reliance on a fiber-rich diet prescribed by celebrity dietitian Tanya Zuckerbrot to stay trim. In fact, the 40-something Fox News anchor not only praised Zuckerbrot's F-Factor diet and book on her show, she mentions it in her new book, Settle for More. Don't miss these 9 Ways Megyn Kelly Stays Slim at 45 for more insights into this star's slim figure.

Guordan Banks Drops 70 Pounds

Singer-songwriter Guordan Banks started his weight loss journey in 2015 and he's now down 70 pounds. Banks, who is behind the #1 single "Keep You In Mind," says he credits his weight loss with moving more (he's a fan of basketball), cutting out certain foods (like soda, bread, and fried foods), and opting for a diet full of water and lean protein (like fish and vegetables). Check out these 23 Ways to Accidentally Start Your Diet Today to see how you may be on a weight loss track you didn't even realize you were on!

Drew Barrymore Sheds 20 Pounds

As we age, losing those extra few pounds gets all the more challenging since our metabolism slows down. But Barrymore worked with celebrity nutritionist Kimberly Snyder to go from 144 to 124 pounds, and she did it all while filming her Netflix show, Santa Clarita Diet. Snyder, who is the author of several books and a proponent of a daily green smoothie, prescribes vegan or vegetarian with her weight loss plans; Barrymore, a carnivore, followed Snyder's methods but added some protein like fish and chicken. Barrymore kept it real, though, when she admitted that she "dreams of pizza."

Adrienne Bailon Reveals Pre-Wedding Weight Loss

After headlines declared she might be pregnant (she was not), Adrienne Bailon embarked on a 15-pound weight loss, which she revealed on Instagram. "Well folks, I've lost 15lbs & counting! Can't stop. Won't stop. Focused! Ha. It's always tea time in my dressing room! Loving my detox with @fittea! Have you joined me?! Um, it's November 1st! The perfect time to start! Stay classy lol. XO." This post was also captioned "#ad" so we might want to take it with a grain of salt when she credits her Fit Tea with this pre-wedding weight loss.

Gabourey Sidibe Sets Out To Get Healthy

Gabourey Sidibe showed off her weight loss—estimated by some to be as much as 100 pounds—on Instagram in a snap from Watch What Happens Live's red carpet. While the star has been vocal about how much she suffered because of her weight growing up, she has yet to reveal exactly how much she lost and how. For someone who was accustomed to being overweight, we wonder if her motivation was anything that might be on our list of 33 Reasons to Lose Weight Other Than Fitting Into Skinny Jeans.

Oprah Backs Weight Watchers

After buying a stake in Weight Watchers, the superstar influencer and media mogul once again set off on a weight loss journey. By mid-June, she showed off a 30-pound weight loss and wrote on Instagram, "Best Health report card ever! Total cholesterol 180. LDL 82. thanks to #wwsmartpoints #ClevelandClinic #AnnualCheckup."

John Goodman Is Almost Unrecognizable

A 2014 knee surgery caused by his unhealthy lifestyle served as a wake-up call for 10 Cloverfield Lane's John Goodman, who in March 2016 shocked fans when he showed up at LAX looking thinner than ever. It has been an ongoing journey for the actor; Goodman credits the tried and true method of diet and exercise for his newly svelte physique.

Lunch Lady Loses 100 Pounds

In the fall of 2015, 260-pound Tammy McRae, who works at Carver Elementary School, decided she was going to lose weight. Instead of eating donuts for breakfast and frequenting Wendy's and McDonald's, she started eating off her cafeteria menu—and the results were staggering. For breakfast, her diet typically includes fresh fruit and cereal; lunch has a menu of things like broccoli and cheese, a baked potato, and boneless chicken wings. At night, she says she has a little bit of fruit or a little yogurt. By September 2016, McRae weighed in at 160 pounds and garnered some much-deserved attention for her resourceful strategy. Speaking of lunch, get some smart tips with these 18 Lunch Rituals to Help You Lose Weight.

Widow Heals Emotional Wounds Through Weight Loss

After her husband took his life in 2015, Justine McCabe ballooned to 313 pounds. With the support of her friends and family, McCabe began documenting her 124-pound weight loss journey on her Tumblr page, taking daily selfies (she now updates via Instagram @HairStarGetsFit). How did she do it? Motivated by the daily selfies, she got a gym membership, worked out six days a week and ate clean. She also challenged herself and faced her fears by doing things like skydiving, traveling abroad alone, and climbing the Eiffel Tower. What made this story so great is that it's not only about weight loss but about emotional healing, which is why McCabe uses the hashtag "#Ichoosetolive." Now that's a weight loss mantra we love!

Penn Jillette Lost 100 Pounds Eating Potatoes

Comedian and magician Penn Jillette released his book Presto!: How I Made Over 100 Pounds Disappear this year, in which he chronicles his weight loss journey. His efforts kicked off in a very unconventional way, though; he ate nothing except potatoes for two weeks. About five naked potatoes a day to be exact, which resulted in an 18-pound weight loss. After that, he ate nothing besides vegetables for three months. He now follows a diet with no animal products, processed grains, or added sugar or salt—and has kept the weight off. The lesson of story? Do what works for you, as long as you get to a healthy, sustainable place eventually!

Rob Kardashian Begins His Journey

In a recent episode of Rob & Chyna, Kardashian says, "I'm not comfortable in my skin. I'm not comfortable with this weight. So, I feel like I'm not happy with anything I do right now." The reality star was reportedly around 300 pounds at his heaviest, and my how things have changed! He recently posted the above snap on Instagram saying: "Oh yeah we snapping back lol,,, baby will be here in 4 weeks and I'm done with carrying this pregnancy weight me and my baby gonna be righttttttt ,,, MOTIVATION TIME‼️ we almost there Chy FAAAAACK Chy looks so bomb here aghhhh ." Moreover, his type 2 diabetes is in remission, thanks to a low-carb diet and doing cardio at least five times a week.

New Zealand Woman Gets Honest About Weight Loss

New Zealand woman Simone Anderson has been chronicling her weight loss journey on social media—and after some backlash that claimed her images were Photoshopped, she posted a very honest image showing the excess skin gathered around her torso. Then, months later, she shared an unforgettable "before and after" comparison of her dramatic skin removal surgery.

Jonah Hill Gets In Shape

The comedian has seen his weight fluctuate over the years (he lost weight for his roles in Moneyball and The Wolf of Wall Street, but soon gained it back); but this summer, Hill seemed to be thinner than ever. Dr. Philip Goglia, who worked with the star, revealed that Hill would send him pictures of his food to prove that he was on track and eating healthy things like protein-rich salmon and eggs. Speaking of, find out the 26 Things You Need To Know Before Buying A Carton of Eggs now!

[moorefitness]

Should I Cut or Bulk? — The Definitive Guide

Ahh, the eternal question. But before I answer it, let me point out that yes, I used the word bulk, because that’s probably what you Googled. But actually, “bulk” should be removed from your vocabulary. The term implies rapid weight gain likely to put on unnecessary body fat, leaving you frustrated and forcing you to cut your gaining phase short. Thus, from here on out, I’ll use the terminology “gaining”.

However, before considering rates of weight gain (or loss for that matter), you might be thinking, “Hold on, I don’t know if I should be trying to gain muscle or lose fat in the first place!” In this, you are not alone. If I had a nickel for every time someone asked me, “Should I bulk or cut?”…well, let’s just say I’d need an additional room in my home just for piggy banks.

The answer to this question depends on more than just your current body composition. It’s not quite as simple as saying: cut if you are high in body fat, gain if you are not. There is also an interaction with training experience.

Advice for Obese Individuals

I wouldn’t advise someone with obesity who is just starting a weight training program to purposely start tracking and weighing to achieve a targeted amount of energy restriction (although there is nothing wrong with simply adopting healthier eating habits such as consuming more fruits, vegetables, protein, and water). Just becoming more active alone can give someone who was previously sedentary more finely tuned hunger signals 1, and body-fat percentage will go down even if muscle is gained without fat mass losses. Also, metabolic health will improve purely from resistance training without dieting. In this case, I’d only advise you to institute a caloric deficit once the initial “magic” of newbie gains end, and if at that point you still had a goal of lowering your body fat (which as I said, may happen anyway just from lifting regularly).

Those Who Are ‘Skinny Fat’

In the case of someone who is generally not very muscular, but is also higher in body fat than average (often referred to as “skinny fat”; I’m not a fan of the term, but it hopefully helps you understand what I’m referring to), I also don’t recommend cutting. However, I also don’t really recommend gaining at the rates I recommend later in this chapter for novices either.

In this case, once again, just let the magic of partaking in serious progressive resistance exercise (for specifics, check out our Muscle and Strength Training book—sample programs also free on this site here) do its thing for 6 months, without focusing on instituting a significant deficit or surplus. With a low starting level of muscle mass, you’re ripe for putting on muscle regardless of your nutrition (outside of it being totally off base). After letting this initial phase occur, you will probably have a much better foundation to work from.

When the Cut or Bulk Decision Is Clearer

The times the answer to this question are cut and dry, is when you aren’t a novice. If you have a few years under your belt of training, and you fit into the “intermediate” or “advanced” categories (defined later in this chapter of the book), gaining or cutting does pretty much just come down to your body fat level.

However, the answer to this question is also not as critically important as you might believe. There is a common notion that if you aren’t reasonably lean, efforts at gaining will produce a disproportionate amount of fat and little in the way of muscle. This concept is called your ‘P-ratio’, which is simply defined as the proportion of fat to muscle you put on when gaining weight. Indeed, there is research showing that very lean people—who are naturally lean, not who dieted—gain more lean body mass during periods of overfeeding, and people with obesity gain more body fat during periods of overfeeding 2.

However, what two things that are frequently misunderstood are: 1) putting on more lean body mass when overfeeding occurs in naturally lean people who walk around lean. If you dieted to get really lean, your body if anything, is actually a bit more primed for fat storage. Also; 2) that this relationship is based on observations of individuals who aren’t resistance training.

If you start lifting weights this drastically changes the game. Nutrient partitioning in your now highly active skeletal muscle is much more favorable for muscle gain as you are providing a stimulus for growth and regularly depleting your muscle of energy and pushing them to become energy efficient and adapt.

If it was true that individuals with a high body fat couldn’t gain muscle mass effectively, sumo wrestlers wouldn’t have the highest recorded lean body masses of any athlete…but they do 3. Likewise, super heavyweight powerlifters would be weaker than weight classes below them, but they aren’t.

Now don’t get me wrong, this isn’t a license to go on a dreamer permabulk! But rather, I’m saying don’t be the guy who is afraid to enter a surplus because they aren’t 8% body fat (or the gal who is afraid because they aren’t 16%).

The Difference in Body Fat for Men and Women

Men and women have different ‘essential body fat’ levels—the body fat essential to life and physiological function (largely not subcutaneous body fat). Meaning, even in shredded, stage condition, a female competitor will be at a higher body-fat percentage than a male. While individual differences do come into play, on average this value is around 2-4% for men and 8-12% for women. Thus, I often present examples of bodybuilding contest condition in this text as around 4% body fat for men, and 12% body fat for women (actually, measuring body fat accurately is another story, which we’ll cover in the Making Adjustments and Measuring Progress section). Likewise, when I present body fat examples of men and women they will be ~8% apart and should be seen as equivalent.

Limits to How Much Body Fat You Should Gain

There probably should be some limit to how high your body fat is before you decide it would be better to cut versus bulk, but it’s for logistical reasons, not “anabolic resistance”.

Essentially, you don’t want to only get a month or two out of your gaining phase before you have to diet. If you are a powerlifter you don’t want to be too far above your weight class, and for bodybuilders, you don’t want to be too far off your stage weight. In either case, the inevitable diet to come will be unnecessarily hard or long if you are.

Likewise, for recreational lifters, you probably don’t want to be so high in body fat at the start of a gaining phase that you aren’t happy with your body shortly after starting it. Essentially, in each case, you want enough of a runway to be able to spend at least a few months in a surplus.

My rough guidelines are a maximum of ~15% body fat for men and ~23% body fat for women for beginning a gaining phase. After starting, allow your body fat to climb ~3–5% in the course of a gaining phase before you do a brief ‘mini cut’ (I’ll bring this concept up throughout the text, but for a full description see the end of The Recovery Diet section) to clean things up a tad before you rinse and repeat.

But remember, this is The Muscle and Strength Pyramid, not the constantly-cutting-to-be-aesthetic (but not actually succeeding) pyramid. A general recommendation (for those who aren’t starting with a high body fat level) is to have a minimum of a 4:1 ratio of the time spent in a gaining phase vs a cutting phase. Thus, if you spent four months in a surplus putting on muscle, you earned yourself no more than one month to do a mini cut.

Now, the tough part is actually assessing your body fat level (see the ‘Making Adjustments and Measuring Progress’ section of the book—also covered on this site here, here, and here). Everyone stores body fat differently. Also, having more or less muscle mass can make a given body fat level look better or worse. So in the end, just make your best guess as to whether you are below or above the cut-off. If you are somewhere in the range where either a cutting or gaining phase could be appropriate and you can’t tell where you fall and what you should do, don’t worry, it doesn’t matter which you choose to do. You hopefully realized that though, now that you are no longer under the false impression that your gaining phase will be sabotaged if you don’t start it lean enough.

I’ve recorded a quick video guide using coaching client photos as examples to help you estimate your body fat percentage here:

Note: It’s common for people to over-estimate how much muscle mass they have. So, after identifying someone who you believe fits your body type, click through to see what their lifting stats were. If they were a lot stronger than you, they probably carry more muscle mass than you, which means you won’t look as good as them when you have finished your cut. There’s nothing you can do about that but it’s something you need to be aware of to avoid disappointment.

Cut or Bulk? Summary Guidelines

Don’t try to get super lean before doing a gaining phase, you’ll be so hungry you’ll gain too quickly, and after dieting to a very lean level you’re actually more primed for fat storage. Don’t diet to the point where you are really feeling food deprived and hungry (this often around 8–10% or lower for men and 16–18% or lower for women, but also depends on how you dieted).

If you’re a novice trainee with obesity or who is starting with a relatively high body-fat level, train hard for 6 months, establish a basic structure with your eating and then reassess. You might find you substantially improved your body composition.

If you’re a novice trainee who is both higher in body fat than they’d like (but not overweight) and also doesn’t have much muscle mass yet, just eat around maintenance (the point where you are not gaining or losing weight) and train hard for 6 months, then reassess.

For the non-novice male over 15% body fat or female over 23%, you can go into a surplus for a gaining phase and you will put on muscle, but it will come with some body fat as well. If you don’t want to push your body fat too far over these levels, you should consider a fat loss phase first.

For the non-novice male up to 15% body fat or female up to 23%, it’s fine to start a gaining phase. For competitors, you’ll probably be able to push it until you gain 3–5% more body-fat percentage points before you should consider a mini cut. This will ensure your next contest prep diet isn’t more difficult. For non-competitors, in my experience, this point is where many (but not all people) want to trim up. However, you should know it’s not unhealthy at all to be in the high-teens of body fat for a male, or high-twenties for a female.

This article was taken from the calorie intake setting chapter of the upcoming second edition of our Muscle and Strength Nutrition Pyramid book. I’ve modified it in a few small places for regular readers of this site, thus kept it in my name as an author, though it’s a joint written effort.

If you’d like to be notified of the release of the books in the new year pop your name and email in the box below.

Thank you for reading. Questions welcomed in the comments.

– Andy, Eric, and Andrea.

The post Should I Cut or Bulk? — The Definitive Guide appeared first on RippedBody.com.

[fitono]

Fix Your Fitness Marketing: 5 Key Strategies to Learn From the Bulletproof Empire

If you’re frustrated that others seem to be getting more attention and clients, the problem probably isn’t your information — it’s your delivery.

In Seth Godin’s book, The Power of Telling Authentic Stories in a Low-Trust World, he explains that readers and potential clients already hold a certain worldview and perspective before encountering you and your information. Your aim is to frame a story within their worldview that they can buy into and, in turn, become believers.

This is easy to say, hard to do, and even harder to do well.

Rather than laying out strategy after strategy, let’s examine one of the most polarizing and financially successful figures in our business and tease out what he does well. In this article, I’ll take a look at how Dave Asprey, founder of Bulletproof, can convince his followers to add gobs of butter in their coffee and believe it’s the greatest thing since sliced bread, all the while building an empire worth millions. You’ll learn:

The key strategy that smart marketers focus on to make their message impact more people.

Who your About page is actually for (hint: it’s not about you).

How a complete stranger can influence a buying decision more than you alone.

The two things that will make your service and products irresistible.

First, if you’re not familiar with Dave Asprey, let’s catch you up.

Asprey is a computer-guy-turned-Silicon-Valley-bizillionaire-turned-biohacker. A biohacker is someone who has a keen interest in “do it yourself” biology. Many science-minded fitness professionals love to hate on what Asprey conveys, claiming that it is too often a load of unsubstantiated pseudoscience and crockery. Regardless of whose side you’re on, you’d be wise to remove your personal biases and take notes on how he, like Dr. Oz and Food Babe, commands millions of loyal followers.

To Read After: 3 Lessons Fit Pros Can Learn From Dr. Oz and Food Babe (http://ift.tt/2ytqPmR)

Here are the five key things you can learn from.

1. Communicate Through Stories

“Storytelling and marketing go hand-in-hand. Just think about it. Whether you’re producing infographics, writing copy for a Facebook ad, or writing a free online guide, you need to capture your audience’s attention.” – Neil Patel and Ritika Puri of Quicksprout

In a Fast Company article, Rachel Gillet wrote that our “brains are far more engaged by storytelling than the cold, hard facts.” It makes sense.

We all know the story of the tortoise and the hare because many of us have felt that hubris of rushing into things, confident that we know more than we really do, and have things blow up in our face when we sit on our laurels. It’s a memorable and crucial life lesson masquerading as a children’s story.

Simply, it’s easier for us to remember stories because we can imagine and fortify them with our personal experiences and perspectives. When you’re weaving a story, you’re connecting with the reader.

As Patel points out, at the end of the day you’re dealing with emotionally-driven humans.

Asprey harnesses the power of storytelling to further Bulletproof’s mission. In the end his story is relatable, human, and memorable. My rendition of his story goes like this:

Asprey had a history of weight problems and was plagued with low energy and digestive issues. Even after seeing hundreds of medical experts, traditional medicine couldn’t quite solve his woes, so he spent a lot more money conducting experiments on himself to find out what could cure him.

His breakthrough moment hit him during a trip in Nepal, where he had spent time with the Sherpa people, an ethnic group from the Himalayas. While climbing a mountain, he fell ill from altitude sickness and was given a tea brewed with yak butter to treat it. The concoction cured his altitude sickness, but it also restored his energy for him to continue his climb.

Throughout his time with the Sherpa people, Asprey had observed that they drank high-calorie cup after high-calorie cup of this stuff, but no one was fat. It led him to question the prevailing wisdom that “fat makes you fat” and figured there must be something different about this combination. When he returned to the States, Asprey recreated this concoction with grassfed butter instead of Yak butter, and with coffee instead of tea. He named it Bulletproof Coffee and claimed that his “new” discovery of butter in coffee helped him not only lose weight, but become more productive, and also cured his digestive ailments.

Thus, his Bulletproof empire was born.

This is the kind of tale that has all the bits of storytelling we crave: his struggles and failures in the pursuit of perfect health, along with millions of dollars spent on “hacking” his health.

Juicy stuff.

Because of this we see Asprey as just another guy with common ailments that conventional medicine and Big Pharma could not help. This made his problems relatable and casted doubt on modern medicine, and in the process, set up his unconventional methods to be the answer.

By him sacrificing his body and money for science,  you get to “reap” all of the benefits without any of the work or expense. He gives you the appearance of having committed a selfless act (using his hard earned money to help you, who may not have been able to afford it). What a guy.

You can do the same — with your ethics in check.

I know you have suffered for your goals. Before you started your career, I know you may have dieted or force-fed yourself, experimented with many things to find what works, trained long hours at times you would rather be sleeping, and spent more time on your feet in a day than most people do in a week.

You’re human, not just a glorified sex machine on Instagram. So act like it: Talk about what makes you relatable. Talk about all of the mistakes you have made. Talk about your failures and successes. Here’s an example:

You wouldn’t know it when you saw me, but I was miserable.

I was a celebrity hairstylist in one of the top salons in NYC. My work was in every magazine in the world and on every runway at fashion week. I hung out with supermodels and movie stars all day. I went home to the coolest neighborhood in Brooklyn every night.

I was 33 years old and killing it.

Yet something was missing.

For all the glitz and glamour, I just wasn’t happy.

I would bury my misery in sh*tty food, forget about my day with too much booze, and then try to absolve my sins by fasting or getting on the treadmill for an hour.

I hated the person I saw in the mirror. No matter how many new “hacks” I tried, I was still stuck. Still that skinny-fat kid too ashamed to take his shirt off at the pool.

Atkins, Zone, Paleo, Keto, Bulletproof.

They all worked great for a few weeks and then it just as quickly fell apart.

Same hamster, new wheel.

I was desperate for change. I was desperate for help. I was desperate for something more from life.

I read all the New York Times best-selling books.

I was told, just like you, that there was some magical properties to these diets that made them work. I was told that these diets were the only way to lose weight.

What I never realized was that these diets were too restrictive. They didn’t allow me to make choices for my well-being. They didn’t give me the tools to enjoy and stick to my guns in the long term.

When I failed at what was supposed to be “foolproof”, I’d felt like a failure. If this method was so popular, there must be something wrong with me.

But it wasn’t me.

I just needed to find another way that worked for me. That didn’t deprive me of joy, and was healthy and sustainable and still made me lose weight.

What I found was, the best way begins and ends with you, not some dogmatic approach to sell books.

Fads don’t work.

Gimmicks don’t work.

Butter in coffee doesn’t always work.

Consistent, measurable changes in lifestyle and choices do.

They aren’t necessarily easy, but they don’t have to be complicated.

When I finally realized this, when I was finally able to make the changes that led to real results, my world opened up.

Today I stand up tall.

I smile more.

I eat foods that fuel my workouts and recovery and still enjoy the things I love.

I stopped medicating myself with alcohol and “rewarding” myself with crappy food.

Today I love the man I see in the mirror (so does my wife).

Stop wasting years of your life like I did. Stop the up-and-down, rollercoaster ride of fad diets and gimmicky workouts. Do what works and has worked for hundreds of my clients.

I’ve been in that pit of despair. Let me help you out of it, too.”

This story conveys how you, too, have been fooled by great marketing; wasted money on gimmicks that don’t work; lost opportunities to better your fitness.

After reading this, your readers might feel OK about making mistakes, instead of feeling stupid that they’ve made mistakes. PubMed articles and Facebook tirades telling people are stupid make them feel, well, stupid.

And no one wants to feel stupid.

It’s natural for us to want to bludgeon delusional zealotry with logic and science, but cold facts don’t win any supporters. Stories do.

Storytelling and marketing go hand-in-hand. Capture your audience’s attention. – @neilpatel Click To Tweet

2. Make Your About Page About What You Can Do for the Reader

About pages are less about you and more about the reader. Every great About page has these elements:

In the example above, Asprey emphasizes “without counting calories or excessive exercise” and the fact that he could “sleep more efficiently in less time.” These speak to busy, time-strapped, and highly ambitious, entrepreneur-type folks, likely with family. His target customer is likely someone who’s tried all sorts of diets and programs (except for the fundamentals that work, of course) and failed.

By the time you create your About page, you should know exactly whom you’re talking to, who your ideal customer is, so that when they read your About page they feel as if you’re reading their mind.

Asprey lets the reader know that he personally has lost 100 pounds without doing the fussy work of counting calories or doing much exercise — incredible!

Losing weight without effort is always a great selling point (as long as it’s not a load of crock).

You don’t need to throw fancy certifications and education in people’s faces. The reality is, your customer doesn’t care to distinguish one certification from another. It’s the more subtle things like how much weight you’ve lost (or muscle you’ve gained), or the fact that you’re a best-selling author, or an author of a weight loss book (if you help people lose weight).

Overall, Asprey’s About page expresses what he’s able to do for the reader. More importantly, he isn’t selling his coffee, butter, or MCT oil.

He’s selling the reader a better life, whether that’s in the form of an improved physique, lower stress, a more fruitful career, or more available nights and weekends with family and friends.

Following Asprey’s and Goodman’s example here, start by telling people why you’re worth listening to. As Goodman’s two golden rules famously say:

1. Do good work.

2. Make sure everyone knows about it.

Do good work. Make sure everyone knows about it. @Jon_PTDC Click To Tweet

CSCS or ISSN? Who cares!

People want to know how what you’ve accomplished can help them. Did you help 100 people lose a combined total of 1,500 pounds last year? Great, spill it. Helped take four powerlifters to nationals? Awesome, write it down, too.

After letting people know what you’ve done, share why you’re qualified to help. Maybe you can talk about your weight loss or career transformation.

When writing your About page, follow this template for your story:

Step 1. Paint a picture of what life was like before.

Step 2. Describe what you did to change things.

Step 3. Help the reader envision what your life is like now and how they can benefit, too.

The key is to make yourself aspirational but still relatable. Be someone they want to be, but also someone they could imagine is just like them. Show people that they, despite the mountainous hurdles and obstacles, can overcome their adversity and find a way to take control of their health.

3. Sell What People Want to Hear

I can hear you thinking: “How does anyone fall for B.S.?”

The answer is stark: People do. Hell, I did. Most of my friends in the industry did as well.

We like to think we are immune to being fooled by pseudoscience, but even well-educated consumers aren’t safe. People can buy into things simply because someone else said it worked, also known as social proof.

Social proof is the validation of something — your program maybe — based on people having tried and vouched for it. Crowdsourced Yelp reviews is an example of a restaurant’s social proof, for example. This is why transformation photos and testimonials are such a powerful tool for your fitness business. Potential clients want to see the social proof that people just like them can succeed with your help.

Asprey was not trying to target fitness professionals, even if many fitness professionals did stand by his methods. He used social proof from a different niche. Observe:

Here is a guy who’s seen success in education, business, and now in health. His testimony pits Asprey’s suggestions against a doctor’s word, and gives his resulting health markers to show who’s “right.”

Understanding how to use social proof to your advantage can help to connect to your audience where it counts more: in their emotions. Nobody wants any more raw data in their day. They just want results. If you’re not already gathering testimonials from your current clients, you should be. This article by Goodman addresses a good system for getting testimonials.

READ: http://ift.tt/2yuD9mT

This is where your ideal client profile, or avatar, becomes so important. You have to know everything about who you are speaking to in order to know how your words will affect them. Here’s an example of fleshing out your avatar:

A single mother of three

35-45 years old with limited background in nutrition and exercise

She works full time as a regional sales manager for a retail clothing chain and must care for her kids

She has slowly put on 20 pounds over the last 10 years

Diets intimidate her, and she is overwhelmed by the idea of a fitness program

Notice how detailed the profile is. And here’s a sample ad targeted at this avatar:

“You don’t have to uproot your entire life just to lose a little fat. With just small changes over time, you will soon be making better decisions day in and day out. Decisions that will lead to more confidence to launch your career, more energy to spend with your kids, and a better outlook each and every day. Imagine where you could be and how you’ll feel in a month, six months, a year. Imagine, too, the example you can set for your kids when you share your healthy habits for a healthy body and mind.”

With this copy you reassure her that she will have time to succeed. You are giving her autonomy by letting her know her decisions will make change, not your instructions. You also set realistic expectations by not putting a short time window on results.

Your audience needs to know what they can get from your program, sure, but they should know how they will feel after doing it. Derek Halpern of Social Triggers says, “You don’t want to let people come up with their own reason why. If you do, they may come up with something completely different or something that isn’t nearly as powerful as the reason you originally intended.”

    People don’t buy into Bulletproof merely because it will help them lose weight. They buy into the promise of an improved version of their life.

Be the one to give them that.

Fit pros: Your audience needs to know how they will FEEL after doing your program. @jebjohnston Click To Tweet

4. You Don’t Have to Reinvent the Wheel

Here’s a scene: dinner at Ruth’s Chris steakhouse. Table for three. You, me, and Mr. Asprey. Take a look at the following scenarios and tell me which is an easier sell to a weight loss client:

Scenario 1

I sit down and tell you how you will lose fat and gain muscle with a lot of science and jargon. All you have to do is eat like me. That means five ounces of grilled chicken breast, one cup of plain white rice, and two cups of steamed broccoli. Every day. Plus, hey, look at me, I’m pretty ripped. Check out my abs on Instagram, bro.

Scenario 2

Asprey says nothing. He orders a 14-ounce porterhouse, rare, with two ramekins of butter that he proceeds to melt all over that beautifully marbled piece of choice meat. He savors every butter-y, juicy bite.

He’s not super ripped, but let’s be real: It’s a no-brainer that 99% of clients would flock toward the delicious steak that’ll still allow them to lose weight and lead a better life.

There’s a reason Asprey has a rabid fanbase that is unflinching in their support for the products. But it’s not like he invented anything new; instead, he made something novel. No one had ever thought to put butter in their coffee while claiming it would help people lose weight and gain better focus. No one realized he was just selling a different brand of calorie restriction. His way was sexier and different.

Novelty is one thing, but he also:

Made his entire diet simple and easy to understand. In the Bulletproof diet, there is no counting calories or macros: you just eat until you are full. For someone who is intimidated by the idea of dieting and doesn’t want to think or work so hard, this is very appealing and easy to sell. While you can’t promise your client that they won’t have to work hard, you can make things so easy for them or help them minimize the number of decisions in their day.

Told people what they can and cannot eat. The limitations are very clear. There is no guesswork and no grey area. People typically love boundaries.

As Goodman writes in his book:

“Another lesson that we can take from Bulletproof is how the company has marketed the ketogenic diet. The ketogenic (“keto”) diet is basically a high-fat, moderate protein, low-carb diet. It’s nothing new. Lots of trainers promote ketogenic protocols or promote ketogenic diets as part of their marketing. Most of the coaches who speak about the keto diet describe it as an improvement – a bit better way to eat. Bulletproof, on the other hand, created a new category by changing the name (they called it “the Bulletproof Diet”) and wrote a book about it. In both cases, the company found a way to market something that already existed – coffee without harmful levels of mycotoxins and the ketogenic diet – in a novel and compelling way.”

Key takeaways here? Novelty and simplicity.

When you write articles or share any information on your social media posts, you need to make your information easy to understand and even simpler to do. Make it actionable.

For example, you might tell your clients to drink more water.

OK, good advice, but how?

Actionable advice: Have them put rubber bands on their water bottle. For every full bottle of water they drink, they remove a rubber band and put it on their wrist. The goal is to remove all of the rubber bands from their bottle.

I first learned of this from coach Nick Tumminello, and it’s a great way to take the guesswork out of seemingly good but easily ignored advice. Plus, it’s something that clients can actually act on.

5. Identify What Makes YOUR Products Irresistible

One of the core tenets of the Bulletproof business model is that they look out for you and your health because they’re on your side. Contaminants and mold in “other” coffee products could be poisoning you and causing your daily performance to suffer. Asprey recognized the marketability of information that others also knew but didn’t think was a big deal.

Case in point: At time of writing, the Bulletproof® Upgraded™ Coffee beans retail for $18.95 for a 12-ounce bag on their website.

On Amazon, a 12-ounce bag of organic, fair trade coffee beans from a different brand retails for $7.45. As Goodman pointed out in his book:

“Bulletproof can charge 2.56 times more for their coffee because the company claims that its upgraded coffee has gone through a process to remove something called mycotoxins. Mycotoxins are fungi. There are two specific types that exist in coffee: Ochratoxin A and Aflatoxin B1. Mycotoxins likely cause inflammation, fatigue, and possibly cancer. Ample research backs up the claim that mycotoxins are bad. It’s also true that these fungi are present in most coffee. These upgraded beans seem like an obvious choice.”

Goodman posits that coffee growers have known about mycotoxins for years and have been actively controlling and removing them. The real story is that, yes, mycotoxins can be a threat if consumed in large quantities, but good manufacturing practices keep them at safe levels.

In other words, as Goodman notes, “coffee growers were aware of the same problem as Bulletproof, and they adjusted their agricultural and manufacturing processes to fix the problem; they just didn’t recognize the marketability of it. Coffee remains a commodity competing on price, and Bulletproof has built an empire able to sell it at 2.56 times the market price.”

———

Billions of dollars are spent each year by people hoping for an easy solution to a complex problem. If the legitimate fitness industry hopes to have a chance at combating this hucksterism, it must adapt. Like it or not, posting studies and facts to social media are not changing anyone’s mind.

Help people understand that you are there to see them improve.

Find your way to their level, and find out what drives them. In fact, here’s a visual four-step guide to help you tighten up your messaging:

Click the image below to enlarge, or download the convenient PDF right to your computer to reference at any time. 

    There’s a right and wrong way to build a relationship with your clients.

Make sure you do the right things to keep clients (and make more money) for life. We’ll show you the savvy and ethical ways to sell personal training (without being slimy). Enter your email below to claim the free guide!

The post Fix Your Fitness Marketing: 5 Key Strategies to Learn From the Bulletproof Empire appeared first on The PTDC.

Fix Your Fitness Marketing: 5 Key Strategies to Learn From the Bulletproof Empire published first on http://ift.tt/2uph7iM

[foodgloriousfood-sherri]

My sugar journey to high cholesterol...

So after my complete change of lifestyle to becoming as ‘sugar free’ as possible in January 2015, I kept it up for a good two years and a bit. And then we moved…  At first it was easy to keep going, as it was more a ‘habit’ than any of the bad habits I’d had before, but little by little, the sugar crept back in. Having work done on our new home meant a few times a week, I wasn’t cooking from scratch and wasn’t being my usual diligent self and checking ingredients for added sugar in the many guises it comes in. I allowed myself the odd dessert ‘as a treat’ when out (to be honest, I was getting a bit fed up of the cheese board) and started snacking on crisps that had the added sugar rather than the ones that didn’t – I even had the odd cake (despite the plastic taste that cakes now seem to have).  My intake of white pasta, rice and bread grew, along with my waistline. Just under a year after moving house, I’d put on well over half a stone (around the 4 kilo mark). I felt tired a lot of the time, wasn’t sleeping well and ended up at the doctors because my IBS flared up and I was really having a hard time with it.

If you present at your doctors with symptoms like these, they’ll run a series of basic blood tests to get a bigger picture of what’s going on. IBS tends to be only diagnosed when there is nothing left to diagnose – blood tests at least show there’s nothing freaky going on elsewhere and in my case everything was ok. That was, aside from my cholesterol levels. They’d jumped from a safe ‘normal’ level to a level where if they’d gone any higher, the doctor said she’d have been suggesting medication to lower it. I mentioned I’d let sugar creep back in, but she was mainly concerned about my weight gain and lack of exercise and suggested I try to sort out those two things as a start. Being on a career break and taking gentle strolls with two lazy dogs is a far cry from running for the train, tube, bus, walking miles to work, running round an office all day and living life at 100mph as I did before!

I didn’t come out of the doctors fretting, but as someone who suffers from hereditary high blood pressure, I’ve learned it’s best to know about this stuff, rather than bury my head in the sand and pretend that ignorance won’t kill me. I was determined to make changes to improve my health. That said, I didn’t immediately go out and buy Benecol – I like full fat butter too much!

On the 1st May I set myself a realistic challenge of losing a stone before mid-August – I’ve got an important wedding to go to then and it’s not so much wanting to be skinny (no thanks), but looking and feeling as healthy as possible. One of my Twitter buddies said he’d do it with me and we’d help and motivate each other on our journey. So ideally, I was looking to lose a pound a week.

Apart from my previous sugar free lifestyle (I had always eaten fruit because of the fibre benefits), I don’t believe in cutting out whole groups of foods unless you’re allergic to them. I know for example that I can’t do orange juice and coffee in one sitting but it doesn’t mean I’m allergic, it just means my stomach simply can’t cope with that combination. So I didn’t want to cut out eating pasta or bread, I just needed to manage the types of pasta and bread I was eating – keeping myself fuller for longer and improving my choices.

So that’s what I did! I’ve always kept some kind of food diary but from that date, I wrote everything that I ate down, even the naughty stuff. I focussed on cutting out the added sugars and basically stuck to it. I drunk red wine not white, (still not great but better), I ate the good crisps (is there such a thing?!), I dropped the cakes, I dumped the biscuits and I went back to ingredients that didn’t have the added sugar. I still didn’t cook everything from scratch, but I was far more diligent with my choices. I fell back in love with spices, I discovered exciting new flavours and I bought new cookery books to get re-inspired.

I started walking again, not ambling with the dogs, but leaving them at home and getting a sweat on! No matter what the weather (apart from the heat wave), I got off my backside and walked – not every day – plus I can only walk as far as my back allows, but I did it when I could. I broke habits, diverted myself when I fancied a snack and swapped my white rice, bread and pasta back to whole wheat.  I discovered I preferred rye Ryvita to sandwiches, I realised I loved the taste of raw courgettes, mint, basil and coriander in salads (not necessarily all together), I ditched the shop bought salad dressings and made better tasting ones with the simplest of ingredients. I rediscovered my absolute love of food.

And so today, the 22nd of June, I had to get blood test results which were taken last week as part of my annual blood pressure review. The nurse said “yep, you’re ok, everything’s normal” – so I asked about my cholesterol which had been so high just a couple of months ago. She checked it and rechecked it – and it’s completely normal - it has dropped a huge amount!  Bearing in mind I’ve not switched to ‘low fat’ anything, I’ve not bought any branded cholesterol busting products and I’ve not consciously reduced my levels of saturated fat – I’ve not counted calories and I’ve certainly not been on a diet.

I will always love the flavour of a damn good ice-cream, but I’ll try to maintain different choices, perhaps ice cold raspberries drizzled in double cream instead. I won’t always say no to hubby’s amazing crumble, but I don’t have to eat a bowl that would feed five people (and their offspring).

My weight’s still up and down, but I’ve lost six pounds (2.7 kilos) since the 1st of May and I’ll work hard to carry on with my target,  I’ve got a way to go yet. Having changed nothing else, I’m now certain that’s proof there’s a direct link to sugar affecting my cholesterol level and now I know that, I won’t be going back to where I was just a couple of months ago. I’ve subsequently read a mountain of online info about the link between sugar and cholesterol; some of the articles I’ve read go back almost 10 years… it would appear I’m a little late on this one!

[sumner250-blog]

10 Surprising Reasons Why Women Should Lift Weights!

Are you looking to lose weight and get a sexy, toned body?

You’ve probably heard that cardio is the way to go if you’ve got that goal. You spend hours in the gym running, cycling and doing the stairmaster to get that CoverGirl physique, but you’re not seeing a lot of results.

What if I told you that you’ve got it all wrong? What if I told you that lifting weights could help you achieve that goal?

Now, you probably what in the hell did I smoke to be saying that. You might also be wondering what lifting weights have to do with losing weight…

After all, you don’t want that muscular and manly body!

Let me answer those questions for you.

First of all, I did not smoke anything or have any of those funny brownies.

And, I’ll tell you all about lifting in this article, and how it can even help you in your menstrual cycle!

Yes, you read that right! Lifting can not only help you with your cycle, it can also help you get some killer curves, burn fat, tackle mental health issues, boost your metabolism and a lot more…

Keep reading on to learn more about lifting!

…But, I Don’t Want To Look Manly!

What if I told you that no matter how much weight you lift, you won’t look like a man?

You’d probably call me crazy, right?

Well, I think it’s time that give you a reality check. Lifting weights will not make you look like a man in any way.

Men and women are different and are affected in different ways when they lift weights.

In fact, you’ll probably get some killer curves and a booty to die for if you start lifting weights. Cardio will make you look like a stick, it’s lifting that’ll help you fill up in all the right places!

You must be thinking, “How in the world would I not look like a man if I lift!?”

Well, that’s because men have this hormone called testosterone which helps in muscle-building.

It’s because of testosterone that men are genetically capable of developing more muscles than women can. You really don’t need to worry about looking like a man!

But, women also have testosterone in their body!

Yes, it’s true that women have a little bit of testosterone in their bodies but this doesn’t mean that you’ll look manly! It’s simply because women just don’t produce enough testosterone to get beefed up like men can.

You won’t look like this unless you take steroids or you won the genetic lottery which all guys want! (which will is almost impossible for women!)

Some of you may be wondering why in hell does the female body need testosterone?

That’s simply because it helps with muscle development, growth, and libido.

So, don’t stress out about looking like a man and lift!

10 Reasons Why Women Should Lift Weights!

So, now that I’ve addressed the “manly-looking” issue, it’s time we talked about a few reasons why you should lift (and, lift heavy!)

Weight lifting isn’t just to get muscular or compete in bodybuilding competitions. It’s got a lot of advantages. So, believe me when I say that lifting weights isn’t just for the gym-rat bros who look like bad news…

Did you know that the majority of women who join a gym don’t lift? Well, you should know that! You’re probably one of them.

This is because there’s a lot of myths and negativity that surrounds the issue.

I don’t know that is!

And, mass media has bombarded us with images of skinny women whom they call ideal. Magazines talk about diets and the cardio exercises you should be doing.

But, no one talks about lifting.

So, today I’ve got my top ten reasons why women should lift weights.

Let’s begin with the countdown, shall we?

1)  Goodbye PMS and Period Cramps, Hello Regular Ovulation!

Yes, you read that right!

So, you may have heard that losing a lot of weight doing cardio can actually make you lose your period.

Well, the opposite is true when you lift weights! Weight lifting has been linked to making ovulation more regular in women.

And, it also helps with PCOS! Studies have shown that weight training helps with the symptoms of PCOS. In fact, women with PCOS who lift weights have said that the symptoms tend to get less severe with time.

Other than that…

Lifting weights has also been linked to reducing symptoms of PMS! So, introducing your girlfriend to weight lifting is a smart idea! You get to do a fun workout together, and your girl will not want to kill you during PMS!

Now, that’s a win-win, right?

But, that’s not all!

Women who’ve been lifting weights consistently have reported that they don’t get painful cramps during their periods! Isn’t that just amazing!

And, since we’re talking about the female reproductive system already, did you know that women who’ve been lifting for awhile have easier births than women who don’t lift?

I’m not making this up!

Not only can you get knocked up if you’re trying, you also get an easier and slightly more painless birth than a woman who doesn’t lift.

So, ready to lift yet? Or do you need more convincing?

2)  Getting It Up: The Female Way!

You must be wondering how high I was when writing that. Well, not at all!

I just crack lame jokes all day and then laugh at them myself. It’s really sad, I know…

Anyhow, back to the point!

Did you know that lifting weights can improve your libido?

Wait, what!?

If you’re a guy who’s reading this, I think I’ve caught your attention! No, call your girlfriend and tell her what I’m telling you.

So, let’s take a biology lesson, shall we?

You must be aware that women have two hormones that regulate their monthly cycle: Estrogen and Progesterone.

Well, what you may not know is that women have another hormone in their bodies as well—testosterone.

Now, now, hear me out before calling me a liar!

Women make only a teeny-tiny amount of testosterone than men do (and, it’s important for our bodies!) And, this level of testosterone is merely boosted by weight lifting.

No, girl, trust me you won’t grow a beard if you lift! Or develop an Adam’s Apple!

You’ll just get a better period, and, get a little adventurous in bed!

And, did you know that women with a higher libido tend to be more fashionable and dress sexier?

I’m sure your boyfriend would appreciate that, right!?

3)  Bone Health: Strong Like the Wolverine

Jazmine Garcia

So, since we’ve just talked about getting it up, I think it’s only fair that we talk about bones.

Okay, I’m immature, I’ve got talks from a lot of people, cut me some slack!

But, this is true for both the genders.

Did you know that osteopenia (less severe version of osteoporosis) is really common in women? It’s true. In fact, it’s been linked to prolonged periods of inactivity.

Yes, you can blame it on your boss!

But, did you know that lifting can actually help you maintain and even grow your bone density?

Yes, you’ve got to lift for your bones.

Weight lifting is probably one of the best ways to reverse bone degeneration if  you do it consistently.

Did you know that the world-record holder of the barbell squat has the strongest bones of all humans to date?

So, say goodbye to fractures in old age!

4)  Quit Playing Games With Your Heart

When you think about your heart’s health you think cardio.

But, what of I tell you that strength training is also extremely important for your heart?

Yes, people don’t talk about the benefits of strength training for your heart. So, I’ll educate you on that!

The thing is that your heart is a muscle. And, just like your biceps, it can be trained.

So, weight training can actually reduce your LDL (Low-Density Lipoproteins) levels as well as increase the value of HDLs!

Confused?

Well, what I basically mean to say is that strength training helps reduce bad cholesterol and boosts the good cholesterol!

That’s not all, folks!

Weight training is also linked to increasing sensitivity to insulin! This means that your body efficiently burns carbohydrates for energy and muscle-building.

So, if you are a sucker for sugary treats, but don’t want to get fat, lift!

There’s more…

5)  Mental Health

Mental health is something that we all don’t think twice about, but should.

You know what a good pick-me-up is when you’re feeling yucky and sad? I’ll tell you!

Lifting.

Did you know that weight training is known to reduce the symptoms of depression and anxiety?

That’s because, after exercise, our body releases endorphins or feel-good hormones which help lighten our mood!

Isn’t that amazing?

I feel that this is the best point to talk about self-esteem.

Have you suffered from a bad break up?

If yes, then your self-esteem probably took a hit. You probably feel fat, ugly and countless other things. And what’s a better way to take out all that rage AND get a rocking body!?

Strength training won’t only help you with your body image issues, but will also give you a healthy channel for your all of your rage.

Apart from that, strength training also gives you confidence.

You see yourself grow and see your body change. You can actually see your body change and go stronger as the weeks pass by. It’s now easier for you to shift the couch while vacuuming, you’re a champion at unscrewing jar lids.

And, you can carry all of your groceries from your car to your house in one trip! Now, that’s what I like to call progress. #LikeABoss

6)  Become The Kind Of Girl Who Wakes Up At 5:00 AM And Juggles Everything Effortlessly

Raise your hand if you know someone who does that!

Annoying, isn’t it?

While you go from home to work and back again, this person has got their life sorted. From book clubs to hobby classes, this person does it all. While you munch on your chocolate bar and think how they can do it all!

Well, I’ll tell you how you can do it.

Any guesses?

You’re right. All you have to do is lift weights.

Lifting weights is known to give you more energy throughout the day by increasing the concentration of plasma beta-endorphins in our body.

This not only helps you with your mood but also get you refreshed and ready to take on the world! #MojoJojoStyle

There’s more.

A lot of female weightlifters have also talked about how lifting is therapeutic for them and how strong they feel when they’re lifting more than the guy next to them. Like a boss.

That’s a boost of self-esteem like there!

And, not to mention, you’ll start loving your workouts! Cardio is kind of boring. You go to the gym, run on a machine like a hamster, or keep cycling and rowing for hours. It’s all fun and games until it’s not.

With weightlifting, it’s fun.

You get to test your limits, try new workouts and see yourself getting stronger every week.

It’s another experience altogether.

And, you feel like Wonder Woman afterward.

7)  Better Sleep, No Need for Coffee!

Do you spend a lot of time in the night trying to sleep but just can’t? And then you wake up groggy and just needing that cup of coffee, and then some?

Well, lifting will help you out with that as well!

Amazing, isn’t it?

Not with making coffee, dummy. That you’ll have to do yourself.

Lifting can help you get a good night’s rest. In fact, a lot of studies have shown that weight training can help in improving your quality of sleep as well as the duration of sleep.

Yes, this means that you won’t wake up at random times during the night to pee.

And, you know what a good night’s sleep also means, right?

Any guesses?

Well, no midnight binging!

We all know how that goes, right? You eat a super-healthy breakfast, eat an Instagram-friendly lunch, get an amazing dinner and then, at midnight you’re eating bars of chocolate with a side of butter and some of that week-old pie.

No, I wasn’t talking about myself! That’s what just people say.

Okay, okay that did happen to me once…

I’m not done selling you a good night’s sleep yet.

Not only can your stress levels dramatically reduce when you’re sleeping right, you also look more beautiful!

Yes, you’ll be able to say goodbye to those bags under your eyes!

And, apart from that, you won’t get those stress zits, which stress you even more. You know how that ends, right?

The stress you get from the stress zits stresses your skin even more and you get more pimples.

And then you sit home alone eating ice cream, feeling too ugly to go to your friend’s birthday party. And it was that party in which you were supposed to meet your soulmate, but didn’t and then you keep getting fatter and getting more pimples…

Don’t I have an overactive imagination?

8)  Hello, Great Metabolism

Do you have that friend who eats all kinds of crap but is still skinny?

Isn’t that just frustrating!?

You spend your days deciding your meals, counting your calories and not thinking about sweets, while she eats anything and everything that she wants to. You love her, but you sometimes want to kill her.

Well, we all hate those people, don’t we?

The reason why your friend can eat whatever she wants to without it showing is because she’s got a high metabolism.

Metabolism is largely genetically determined. You have what you have and you’ve got to live with it.

But, that being said, you can increase your metabolic rate by simply lifting weights!

Now, this doesn’t mean that you lift weights once a month and get a high basal metabolic rate (BMR)! You’ve got to work for it. Your BMR is how many calories your body burns for you just being alive!

Studies have shown that your levels of metabolism are raised till about 39 hours after you’ve finished your workout.

Why?

Well, that’s because your body simply takes more time to recover from lifting. And, burns more calories while you’re at it.

And, it can also help you lose some fat. I’ll talk about that a little later…

So, if you want to eat that piece of cake (by the ocean!) you better have it right after you’ve done your workout!

9)  Drop That Fat And Then Drop Some More

So, this is probably something you thought you’d never read before, right?

It’s true, though.

Lifting weights does in fact help with losing fat. Now you must be wondering what kind of sorcery this is.

So, let’s back to the previous point.

Like I said, lifting weights can temporarily boost your BMR (which is how many calories your body burns on its own) which is an amazing thing on its own. Now, if you add a little cardio in the mix, you lose some fat.

Isn’t that just amazing!

This means that not only are you metabolising your food faster, you’re also losing more calories (thanks to the afterburn!) during your cardio workout.

But, there’s one thing you should keep in your mind before jumping on that treadmill right after you’re working out.

Never do cardio and lift on the same day.

Well, this is because cardio and strength training use different energy systems altogether.

Cardio uses your body’s cardiovascular system while strength training uses your body’s anaerobic energy system.

So, using and both on the same day will not help you lose fat. In fact, chances are that you’ll probably end up gaining some.

I hope that that will keep you away from using both of your energy systems on the same day!

10) The Killer Curves

Bethany Tomlinson

Before discussing the 10 reasons why women should lose weight, I talked a bit about the biggest turn off about weight lifting for women: looking manly.

Well, this one’s going to probe into that.

You know how big booties are in, right? All thanks to Sir Mix A Lot’s Baby Got Back.

Now, baby, you ain’t gonna get that back until you work for it!

And, don’t even think about doing cardio in order to get those killer curves. Cardio will only slim you down and turn it into a plank.

It’s strength training that’ll give you shape.

Maryana Dvorska

Think about making a doll out of clay. You’ll need a wire/ wooden frame for the body, but you’ll need clay to fill it out nicely.

So, if you want those toned thighs, killer abs, that line down your abdomen and a well-defined back, you need to add some strength training to your routine, girl!

So, instead of getting some silicone into your booty, you’re better off doing some heavy squats and lunges to develop your butt and make it bigger.

Although I can’t promise you a Kardashian butt!

But, I do have a guide that can help you build your glutes…

And, you save a lot of surgery money!

Rush To The Weight Room, Girl!

Abby Pollock

If you’re still reading this then stop and run to your nearest gym and start working out!

When you talk about weight training for women, people usually visualise a masculine woman with a beefed up body. And, women all over the world run away screaming when you talk about lifting weights!

But, lifting weights has a lot of advantages for women.

And, it doesn’t make you manly!

So, those were my top ten reasons why women should lift weights. From getting relief from those awful PMS symptoms to feeling energetic, lifting definitely has a lot of advantages for women.

Cardio has its benefits, but for all-round fitness and improvement of your health, you’ve got to add some weight training to the mix!

Just remember, consistency is key.

A workout done consistently for one day a week for 6 months is better than a workout done thrice a week every 3 weeks.

Simple Leg Workout Routine For Women

Nikki Blackketter

Here’s a simple progression for leg workouts which will lead to great legs and glutes. You may implement chest, shoulders, biceps, and more but I will focus on a woman’s key assets.

For women, 90% of your workouts should focus on your legs as they grow better than male legs (That’s a fact!)

Beginner:

Barbell Squats – 50% of your bodyweight for 8 reps – 3 sets

Hip Thrusts – With no weights for 10 reps – 3 sets

Barbell Lunges – 30% of your bodyweight for 8 long strides – 3 sets

Rest time: 30 seconds – 2 minutes

Intermediate:

Barbell Squats – 80% of your bodyweight for 8 reps – 3 sets

Hip Thrusts – With 5kg plate for 10 reps – 3 sets

Barbell Lunges – 60% of your bodyweight for 8 long strides – 3 sets

Leg Press Machine – 80% of your bodyweight for 8 reps for 3 sets

Bulgarian Squats with Dumbells – 20% of your bodyweight for 10 reps for 3 sets

Rest time: 30 seconds – 3 minutes

By the time you reach advanced-level then you will have a well-defined glute goal!

Advanced:

Barbell Squats – 100% of your bodyweight for 8 reps – 3 sets

Hip Thrusts – With 10kg plate for 10 reps – 3 sets

Barbell Lunges – 70% of your bodyweight for 8 long strides – 3 sets

Leg Press Machine – 100% of your bodyweight for 8 reps for 3 sets

Bulgarian Squats with Dumbells – 40% of your bodyweight for 10 reps for 3 sets

Deadlifts – 100% of your bodyweight for 6 reps for 3 sets

Rest time: 30 seconds – 4 minutes or until you feel ready for your next set

These workout plans are based on weights relative to your bodyweight so reaching advanced level is guaranteed to have amazing results!

I hope I was able to encourage all those pretty ladies out there to try lifting! I’m sure you’ll love the rush! Leave comments if you’ve got any questions or suggestions and I’ll get back to you as soon as possible!

The post 10 Surprising Reasons Why Women Should Lift Weights! appeared first on MyoAbility.

from 10 Surprising Reasons Why Women Should Lift Weights!

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The Beta Switch

Beta Switch Review :

As I mentioned a couple of days ago I would publish my Beta Switch Review the moment it’s finished and here it is! I must preface this by saying I didn’t write the review. I didn’t feel it was write to write this one because I’m not a women! The Beta Switch was designed for women only so I got my good friend and fitness expert Chantal to go through the course and provide her thoughts below.

I have to say that there aren’t many online fitness programs that really blow me away! The majority of them are pretty good, but I’ve yet to see a really great one until now. It’s wonderful to see someone spend some much time on a product and make it the best possible so that women everywhere can benefit from it!

==>> Click Here To Visit The Official Beta Switch System Website

So let’s take a deeper dive into the world of Sue Heintze and her latest fitness/workout program. So here’s the Beta Switch Review.

The Beta Switch is for the ladies who have real struggles and real insecurities, real curves, real desires and realistic fitness goals that they want to tackle. If you want to tone your tummy instead of having rock hard 6 abs, and want killer biceps and Jessica Simpson legs all at the same time, but all of the fitness inspiration Instagram accounts that you follow just don’t seem to be doing it for you, rely on The Beta Switch.  The program will literally switch your fat burning elements on within your body.

I know it sounds like science fiction, but Sue has discovered why it’s so hard for women to lose weight, so easy to gain weight and how to make sure you’re able to turn your body into a fat burning machine!

Beta Switch Review – What Is Sue Hentze’s System All About?

The Beta Switch is all about fat burning for none other than you stunning ladies out there reading this review. However, it isn’t just about fat burning secrets and that’s it. The program teaches you how to lose the “F” word from your vocabulary and replace it with a toned, shapely body that you have desperately been trying to achieve but just can’t seem to find your way.

Now, you might be thinking, “Oh, I’ve heard it all before” but you haven’t — not just yet. The Beta Switch gets into the science of stubborn fat cells specifically in your trouble areas, such as your thighs, butt, hips and back of your arms. It works by activating your beta receptors which are responsible for fat burning and turning off your alpha receptoras. The alpha receptors are used for fat storage. So when you turn off the Alpha and switch on the beta guess what you get?

Beta Switch Review

A body that is constantly burning fat and not just any fat ladies, but the stubborn fat you just wish would disspear forever! Another great aspect of the Beta Switch program is it doesn’t just eliminate the stubborn fat it also get’s rid of the remaining cellulite too! You’ll also enjoy this weight loss life system much more because you don’t have to workout for long hours or even give up the food you love.

Sue walks you through every aspect of the Beta Switch system so you don’t have to worry about anything. She provides you the education you need, the workouts, the nutrition and so much more….This is literally a complete, step by step system with no stone left untouched!

Click Here To Discover How To Activate Your Beta Receptors To Release Trapped Fat

Click Here To Fall In Love With Your Body Again And Rock Your Skinny Jeans With Confidence

The Beta Switch contains only modules, videos and manuals you need and no extra fluff! I love this because life is fast and I don’t have time to waste my life reading manuals and watching videos that aren’t going to help me get the butt or stomach I’ve always wanted!

With the main module, you learn everything that you need to successfully complete the program and burn the fat; foods, schedules, a woman’s body, hormones, cells, recipes, frequently asked questions , etc., — all geared towards the way a lady’s body works!  This is important because in order to successfully lose weight, you have to understand why it’s there, what your body is doing with it and how to change it so that you can keep it off.

This is what the main module is all about, and you also get a diet tracker, quick start and supplement guide for you to utilize in combination with the incredible information that is vital to successful weight loss. Oh, and it’s all geared to the specific way a woman’s body works!

==>> Click Here If You’re Ready To Get Rid of Stubborn Fat FOREVER And Fit Into Your Skinny Jeans Again

The Beta Switch Workouts is a bonus to the program that obviously amps up everything that you learned in the main module. It puts your body to work and focuses on female-friendly workouts. After all, this program is all for the ladies.  With this, you also get a success tracker ( a personal favorite because seeing your progress is fabulous motivation ), an exercise guide and video demonstrations. It’s like a personal trainer that comes to your house — and that doesn’t cost an arm and a leg. Actually, that’s exactly what it is if you consider Sue’s expertise within the industry.bundle-bonus2

Here’s a complete list of everything you get with Beta Switch:

The Beta Switch — Main Manual

The Beta Switch Exercise Execution Guide

The Beta Switch Workout System Manual

The Beta Switch Success Tracker

The Beta Switch Diet Tracker Sheets

The Beta Switch Workout Tracker Sheet

The Beta Switch Supplement Guide

The Beta Switch Real Life Stories From Women Like You

The Beta Switch Pre-Program Checklist

The Beta Switch Quick Start Guide

Video Exercise Library

Beta Switch Bonus

In this part of the Beta Switch Review I walk to take a look at the different bonuses you get when you purchase the Beta Switch. The following bonuses are time senstive though which means you have to take action and purchase the course within a certain time frame to take advantage of these bonuses. I got to admit I wasn’t expecting much in terms of bonuses as I’m more of a main program type of girl, but these were actually really great bonuses.

In my personal opinion I feel Sue could actually sell these as completely seperate programs and they would do well! Here’s a quick breakdown of them for you. You get

The 9 Day Drop a Jeans Size Diet

Even though The Beta Switch is a life long solution to stubborn lower body fat Sue wanted to make sure she didn’t leave anything else and she also wanted to go above and beyond for you. So for these reasons she created this bonus which is the safest and efficient way to trim down those thighs and butt to look your best in your jeans, dress or even the bikini bottoms you were to scared to wear in the past! If you combine this with the information within the beta switch system you’ll see some really rapid results!

9daydrop

The Boost Your Body Image Report

Sue and I both went through a long life of body image issues. I’m pretty sure if you’re reading this then at some point or maybe you’re still going through them too! It’s not easy and not everyone will understand, but Sue does and I do and because of the challenges Sue Heintze went through she created this report. No women should have to experience this, but the truth is most of us do.

It doesn’t help that the world we live in has fooled us into thinking we need to compete and compare ourselves to unrealistic photoshopped images. We see these beautiful women on magazines and books and believe that’s what we have to look like and that isn’t true at all. Sue created this report because she wants YOU to see the real you when you stare at the mirror and she wants you to love what you see!

Mind Over Matter: Win the Mental Game of Fat Loss

As I was writing this Beta Switch Review I realised I almost forgot to add this bonus which would have been awful because it’s a really great one! We all known working out and fitness is physical, but it’s also a mental game as well! Our mind and thoughts play a huge part in getting into shape. In this book Sue shares 4 really powerful, but simple rules that will help you to make the mental game of burning fat and losing weight easy and fun.

You’ll discover powerful emotional tactics that will help deliver rapid and permanent transformations of both your figure and your health! I honestly wish more fitness personalities focused on the mental aspect of health and fitness.

Click Here If You’re Ready To Activate your Beta Receptors to Slim Your Thighs, Bum and Backs of your Arms

The Pros of the System

The Beta Switch is amazing because it focuses specifically on women and how a lady’s body works, stores fat, uses fat , etc. Men and women are so different, and you can’t really trust a program that is co-ed because it’s like comparing a cat to a dog — there are just so many differences.

It is also fabulous because it’s relatable, easy to follow and the knowledge, although extensive, is retainable and fun to learn about. The Beta Switch isn’t a boring drag to follow, or unrealistic. You actually enjoy following this program. Shocking, I know. Sue Heintze provides so much detail it’s insane. Everything is laid out in perfect order, nothing is left out and it’s honestly like you have your own personal trainer, but without them yelling at you to do more burpees or squats lol.

One of the surprises of the Beta Switch course was the module called “Real Life Stories From Women Like You”! This module really hit me hard because I could relate to all of the women in this module. It’s a personal module with stories from other women like us, who have struggled with body image. In a world of women fitness programs I’ve never seen a module offered like this before.

So make sure you check out this module and I’m sure you’ll see what I’m talking about. The Beta Switch also is risk free in the sense that you have a 60 day refund period! So you have a full 60 days to try this program out! If you don’t like it or it’s just not a fit for you for whatever reason you can get all your money back! So really it’s risk free for up to 60 days! You can’t really beat that in my opinion.

The Cons Of The Beta Switch System

In this part of the review I want to talk about a few of the cons of the program. Wait! I thought you loved the course Chantal? First off, I do, but there is no such thing as a perfect program and if anyone tries to tell you that run as fast as you can in the opposite direction. Every online fitness/workout system can be improved in some areas. Also something to keep in mind is that a con is always a bad thing. Sometimes it can just serve as a warning to people on things to look out for.

So here are a few of my personal cons and things to just keep in mind before you purchase the course, if you decide to of course. First off, The Beta Switch by Sue Hieintze is ONLY for women! So if you’re a man you don’t need to be reading this review unless you plan on telling your mom, girlfriend, wife or just your friend about it. You can’t get your boyfriend, husband or guy friends to join in on it with you for motivation. Well, you could, but they wouldn’t benefit from the system because it was designed just for us ladies!

The Beta Switch is a completely online fitness/workout system so if you’re looking for a physical product sent to your door you’re not going to get it. This course is completely digital and everything can be accessed online. I only list this a con because I personally enjoy having a physical product. Still, the entire Beta Switch system can be downloaded, played on computers, Iphones, Ipads or a smart tv.

Click HERE To Visit The Official Beta Switch Website – Say Goodbye To Stubborn Fat!

A good potion of the program consist of manuals and guides and while there are a number of video modules I would have liked to see a few more videos. It’s not a bad thing at all, but I really like video. Now please keep in mind that The Beta Switch does have a lot of video training too, but I would have liked to see a video module for the main manual or something, but that’s just my personal preference.

As far as the content goes I couldn’t find a con! It’s literally that good! No filler or fluff information just pure “fat burning” get into your skinny jeans and feel great about yourself goodness!

Since it is just for the women, it clearly isn’t for everyone. You can’t get your boyfriend, husband or guy friends to join in on it with you. Well, you could but they wouldn’t benefit from it as much as you will. This really isn’t a problem though because the men in your life probably have totally different goals and mindset, so working out with the ladies or by yourself is the way to go.

Conclusion of The Beta Switch

We’ve finally come to the end of my Beta Switch Review. I know it was a long read, but unlike some reviewers online I want to make sure I provide you with all the information you need to know in this review to make an informed decision about this stubborn fat burning system. It’s important to know exactly what you’re getting with a course before you buy so you don’t feel ripped off.

I’ve had access to the course for a period of about 2 weeks and I’m still working my way through the entire program. I plan to complete it because it’s a 12 week training system. So far I’m loving every minute of it and I’m learning so much about myself in the process. I’m already seeing small results here and there and I’ve only just started! The workouts are fun, but they do push you so just keep at them and you’ll do fine!

You’ll be hanging out with your girlfriends in no time hearing them compliment you on how amazing you look! The key is to make sure you don’t give up though and you actually complete the Beta Switch system. No offense, but if you decide to stop the program it’s not the fault of the system! You have to stay motivated and keep pushing forward! Women were designed to be strong!

Think about it! We give birth….does anything else eend to be said! We’re amazing, inspiring, queens of the earth and The Beta Switch gives us the knowledge we need to take control of our bodies and shape them into anything we want for ourselves.

I think the Beta Switch system which helps women with stubborn fat loss takes online fitness courses to the next level and I hope others learn from Sue Heintze course and decide to make their products better because in the end nothing makes a product sell better then their customers getting “results”!

I have a feeling I’ll be getting a lot of great comments from my fellow ladies below telling me about their success! It’s all “Girl Power” within this course and I love it! Thanks for taking the time to read my complete and in-depth and detailed Beta Switch Review. You can learn more about it and check out her official website by clicking HERE.