TOTAL FITNESS AND THE FEMALE BODY
TABLE OF CONTENTS
I. INTRODUCTION
I. THE COMPONENTS & HIERARCHY OF FITNESS
A. Diet
B. Weight training
C. Cardio activity
II. BASICS OF NUTRITION FOR WOMEN
A. Definitions and explanations
1. Diet, Calorie, How the hypothalamus works and ways to trick it
2. Garcina Cambogia and appetite suppression
3. What are protein, carbs (simple and complex), fats (saturated, unsaturated, trans fatty acids) & why we need them
III. HOW TO EAT FOR MUSCLE
A. General information
1. Education, methods, tips
2. Protein - Best sources
3. How to select a protein drink
4. Most Popular Supplements chosen by female competitors
5. Carbohydrates - Best sources
6. Fats - Best sources
IV. AEROBIC/CARDIOVASCULAR EXERCISE
A.Introduction
B. Tips on training
C. How much is necessary?
1. To lose fat
2. To gain weight
3. For improving cardiovascular fitness
D. That type of cardio should be done?
1. To lose fat
2. For improving cardiovascular fitness
E. Maximum heart rate
1. What is it?
2. How is it calculated?
3. How to measure exercise intensity
F. Target heart rate
1. How to determine it
G. Addressing the low intensity training = fat loss myth
1. The theory
2. Why it's untrue
3. Formulas that disprove the myth
H. Diversifying cardio activities
1. Classifies, describes and provides examples for various cardio activities
V. PRE-WORK OUT ROUTINES FOR WOMEN
A. STRETCHING
1. Basic types of stretches & purposes
B. Research on Stretching
C. Warm-up cardio
D. Warm-up weight training
VI. WEIGHT TRAINING FOR WOMEN
A. Addressing the two main questions women ask
1. Won’t lifting weights make me big and bulky?
2. That is best, machines or free weights?
B. Muscle building
1. Difference between weightlifting and muscle building
2. Components of muscle stimulation/breakdown
a. Amount
b. Intensity
c. Consistency
3. Protein & Rest
a. The mortars for muscle repair and growth
C. Weight training "Rules of Thumb"
1. How to lift for strength
2. How to lift for mass
3. How to lift for definition
4. How to determine the number of exercises and sets per body part
5. How to determine the proper lifting amount/weights
D. Developing a program
1. Introduction - Different types of programs for different training goals
2. Examples of the split training programs
3. Explicitly detailed 'Two Body Parts' program
a. Breaks down workout by body part / muscle group
b. Cites basic number of sets and reps
c. Identifies specific areas (muscle heads) worked within the group
E. Principles of weight training
1. Introduction
2. Eleven of the Weider principles of training
a. Identifies the principles
b. Identifies how they are performed
c. Matches levels of training with appropriate principles
F. Finishing exercises
1. Specialized exercises for stubborn trouble areas & how to perform them
a. Glutes
b. Hips
c. Thighs
G. Overtraining
1. Understanding it
2. How it occurs
3. Identifying it
4. How to prevent it
5. Ways to treat it
VII. FAT BURNERS FOR WOMEN & RESEARCH CHEMICALS
A. Introduction
B. Ephedra, Central Nervous System Stimulants (Ephedra alternatives), Clenbuterol, Cytomel
1. What they are, what they do, and how to properly use them
VIII. STEROIDS
A. Introduction
B. Section on variables of concern when using steroids
1. Protein consumption
2. Overall calorie consumption
3. Muscle fiber breakdown
4. Steroid administration (dosage, timing & duration)
C. Some reasons women take steroids
1. Self-Image
2. Victimization
3. Competition
D. Preparing for AAS
1. Using a doctor
2. Going it alone
3. Tests and labs for baseline measures
E. Benefits of using AAS
F. Possible steroid side effects
G. How to use steroids
1. Background
a. Steroids are not supplements
b. Definition of the steroid cycle
c. How to determine dosage and duration
d. Definition of the steroid stack/cocktail
2. Guidelines
a. Steroids are not for fat/weight loss
b. Optimal gains require a solid foundation
c. There is no need to taper dosages
d. If Testosterone is desired, Propionate may be best for women
H. Best AAS for women
1. Introduction
2. Proven protocols
3. Proven cycles
IX. FEMALE AAS RESEARCH
A.Women are a relatively new addition to the steroid scene
B.There are a very few medical journal studies in this area
1.Many are inconclusive and poorly developed
a.Inadequate instrumentation and measurement
b.Small sample sizes and insubstantial control and placebo
C.Incongruent male/female comparisons
1.Conjectural (speculative) results
2.Inaccurate results
X. REFERENCES
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