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Easy Ways To Train Smarter & Get Better Gains June 19, 2017

Posted by Abingdon in General Ramblings.
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Making gains as a woman can be hard… the odds are stacked against us. Just, here this out: women can do anything they want, and have the right to be bold and push forward and break glass ceilings. But when it comes to fitness and raw brut strength men have something that keep them ahead of the curve: testosterone. It doesn’t make them better, it makes it easier for them to make gains.

Therefore women need to make smarter decisions in order to push forward past stuck points and plateaus to continue to make muscle gains of better quality. If you feel stuck we have a few easy ways to train smarter and up your game!


You know what they say: “Abs are made in the kitchen, not at the gym.” This couldn’t be more true. For muscle to show, especially around the ab area it’s all about what you’re putting into your body; if you want to gain inches in muscle it’s all about the materials you’ve given your body to build with. By putting the correct fuel into your system you can create a stable foundation for your body to deliver results.

Protein is essential. Do NOT skimp on the protein input. Proteins are large, complex molecules that play many critical roles in the body. They assist with the formation of new molecules by reading the genetic information stored in DNA. Which, is just a fancy way of saying if you want to train your body to preform at a higher level and acclimate to change in muscle mass protein can read that message and send those vibes to your body. Eat meats or fish high in protein daily… even multiple times in a day. If you’re vegetarian turn to high quality whey proteins and try out shakes.

If you’re a calorie counter understand the caloric intake that your body needs to effectively build muscle. For some women (such as ectomorphs) it can be upwards of 3,000 calories! For others (mesomorphs for example) it may be as little as 1,500. Everyone is unique so it’s important to understand how much you need to eat and ensure what you do eat is healthy… don’t eat fried/fatty foods just to ‘eat enough’ that day. Calorie counting isn’t essential but understanding when your over or under eating for your specific body type is. If you don’t eat you won’t gain. Period.

Now that we’ve established how big of a deal food really is in making gains, lets’ move onto the work you have to put in at the gym.

There are two ways that you can tackle your fitness regimen: light weight with lots of reps for tone or heavy weight with few reps for muscle build. If you want to make muscle gains the latter is more beneficial than the former. Start to add weight, don’t be afraid of lifting heavy things as long as you feel they are safe for you to lift.

Recovery isn’t just the latest fad… it’s one of the best ways to get more gains. If you burn through muscle the moment you built it you won’t get anywhere. Give your body time to rest and build muscle during that time.

*Every body is different. We can’t promise results but we can hand out some advice! Good luck, ladies!