Women's Fitness

Suitable For:

  • Women seeking a leaner, firmer, stronger body
  • Those wanting to reduce certain health risks
  • Anyone wanting optimal nutritional support to get maximum gains from all forms of training
TRAINING FOR WOMEN

As mentioned earlier, you must train for the outcome you desire. It is also important to perform all exercises with the correct technique, range of motion and posture. If unsure, seek guidance from a fitness professional.

The majority of women who workoutwant to lose body fat and “tone up”. Toning is not possible without building muscle, given that shape essentially comes from muscle. Unless you want a skinny, flat, saggy butt, you really want to put some muscle on. Weight loss and toning usually happens fastest using a combination of cardio and weight training. Both offer distinct benefits and work well in tandem.

If you don’t do cardio, you stand to miss out on a gamut of things that will help you with your fitness, fat loss, heart health and emotional well-being

Cardio training improves V02 Max (rate of recovery), lactate threshold (how long you can go for before the burning feeling in your muscles slows you down), it reduces resting heart rate and blood pressure which reduces chances of cardiovascular disease. Cardio training also increases fat utilization, endurance and is a mood enhancer. So you’ll look better, feel great and be able to go harder for longer.

If you don’t like training with weights, it’s likely because you’re not good at it and don’t like feeling weak when you try it and/or like many women, you harbor a baseless fear of “bulking-up” or looking manly. It’s actually very hard for the average female to become muscular like a man due to significantly lower levels of testosterone. Besides, you want more testosterone because testosterone evolved to help the body build muscle and burn fat.

Those women you see photos of who do look very muscular are exceptions and not only do they train specifically for that, they almost always eat and supplement to maximize that effect.

Generally speaking, when women “bulk up” from weight training, it’s almost never the muscle that’s making them look that way, but the layers of adipose tissue (fat) that sits around the muscle from poor nutritional habits.

Muscle is 70% water and, as a result, is relatively heavier than the same amount of fat. On the flip side, fat takes up much more space than muscle, around three times as much. So when you lose a little fat and replace it with a little muscle, the scale may say you’ve gained weight because muscle weighs more than fat, but it will often mean a narrower waistline.

Given that muscle is hungrier for energy than fat, having more of it will not only increase your resting metabolic rate (i.e. you’ll be burning more fat even when sitting and sleeping simply because you have more muscle) but because muscle is smaller/denser than fat, when you drop the fat away, you’ll be leaner, firmer and more toned than ever.

The more muscle you have, the less impact your skeleton and joints take (so less wear & tear). The heavier you lift, the stronger your bones become. That’s crucial if you don’t want to succumb to brittle bones with age.

The more you train with weights the more you will likely improve other useful things like coordination, balance, stability, self-esteem and there is also a growing body of evidence to suggest that functional resistance training is also great for the brain and delays the onset and reduces the severity of age-related brain degenerative diseases.

 

TRAINING PROGRAM

Try this quick and effective program to get started with burning fat and building a sexy, toned body.

WOMEN'S FITNESS PROGRAM
EXERCISE SETS REPS REST
1A.  DB Squat Press 3 15 30s or less
1B.  BB Bent Over Row 3 15 30s or less
1C.  Push-ups 3 15 30s or less
Complete these 3 exercises in a circuit.  Rest for as little as possible and repeat for 3 circuits
2A.  Side Lunges 3 10 ES 30s or less
2B.  Deadlifts 3 10 30s or less
2C.  Step-up Bicep Curl 3 20 30s or less
Complete these 3 exercises in a circuit.  Rest for as little as possible and repeat for 3 circuits
3A.  Step Jumps 3 20 30s or less
3B.  DB Single-Leg Deadlifts 3 10 ES 30s or less
3C.  Side : Front : Side Plank 3 20s : 60s : 20s 30s or less
Complete these 3 exercises in a circuit.  Rest for as little as possible and repeat for 3 circuits

 

TIPS

Complete exercises in mini circuits of 3 consecutive (same numbered) exercises. Try to rest as little as possible between exercises and try to keep your heart rate elevated the whole time. If unsure of an exercise technique, seek guidance from a fitness professional to guide you.
 

Key Notes:

  • Aim to complete your workout 3 to 4 times a week (every second day). For faster results, consider doing 20 minutes of interval cardio training on alternating days
  • Always warm up for at least a few minutes with dynamic stretches and some light cardio
  • Aim to train for around 45mins maximum
  • Always have a neutral spine (straight back) with tail out when bending, squatting, lunging, on a Swiss Ball etc
  • Ensure knees don’t travel beyond the toes or collapse inward when squatting/lunging
  • Practice tightening (drawing in) your core during every movement for stability and back support
  • Exhale during the heaviest part of the movement (moving against gravity) and inhale on the return phase (moving in the direction of gravity)
  • Select weights that are heavy enough to make finishing your sets challenging but still maintain control and good form
  • Stay hydrated by sipping water frequently and always finish with 5 minutes of stretching and 10 minutes of light cardio to aid recovery and reduce post-exercise muscle soreness
  • When you can complete all repetitions and sets comfortably, then slowly increase weights (for strength) or reps/sets (for fitness) to avoid training plateaus and to match your ability
  • There are a number of supplements you can take to supplement your journey towards a fitter, healthier body, including weight loss supplements and energy-boosting creatines.

 

DB – Dumbbell BB – Barbell ES – Each Side SB – Swiss Ball KB – Kettlebell

Important: It is highly recommend that you seek expert medical advice before commencing any exercise routine. This training program should be considered as a guide only and should be adapted to meet your own individual requirements and current level of fitness.

GENERAL INFO:

Time for a Change? Check Out Our Womens Fitness Range!

Have you been struggling with overweight all your life? Or have you always had one particular part of your body that you wanted more toned? Now is the time to change, because with our Womens Fitness range there is no reason why that change should not happen for you! With excellent additions such as Wheatgrass Powder and Acetyl L-Carnitine, your perfect body does not have to stay a dream!

Why Is the Womens Fitness Range So Efficient?

Many women have tried our Womens Fitness Range and have obtained some amazing results. But why is this range of products so effective? Let us take a closer look at our Womens Fitness Range and give you the benefits of each product.

The first product you can find in our Womens Fitness Range is Wheatgrass Powder, a powerful substance that will refill your vitamins, minerals and enzymes during your diet. Thanks to all its powerful ingredients, Wheatgrass Powder will also help your endurance and stamina levels during a workout and also has an amazing functionality as an antioxidant.

Customers can also find Hydroxy Citric Acid, better known as Garcinia Cambogia. This particular product can be very useful in your diet regime, because it can help your cravings thanks to its appetite suppressing properties.  When combined with another product in the Womens Fitness Range, more specifically Acetyl L-Carnitine, Hydroxy Citric Acid will become even more powerful.

The product we briefly mentioned in the previous paragraph, Acetyl L-Carnitine is also a valuable addition to the Womens Fitness Range on its own. The benefits of this particular product can be found in the mind, since it has shown to improve your mental performance. By using Acetyl L-Carnitine, you are less likely to cheat on a diet and more likely to stick with your workout.

Our last, but definitely not least, product in the Womens Fitness Range is ND Complete, which serves as a powerful meal replacement. ND Complete will help you to feel fuller longer and also has a multitude of vitamins and minerals that one would normally consume during a meal. In addition to ND Complete, you also get ND Contour, which helps with body toning. Additional functionalities of this particular product are appetite controller, weight manager and metabolism booster, and of course digestion supporter.

Is There A Protein Supplement You Could Recommend For Women?

There are a number of great protein supplements in our range suitable for women trying to get their body in shape. One of our favourites is without a doubt Whey Protein Isolate, a powerful combination of essential amino acids and branched chain amino acids. Whey Protein Isolate is a substance that will make your body absorb protein quickly and which will assist with your muscle build and repair.

The reason why we recommend Whey Protein Isolate for women is the fact that it is low in fat and carbohydrates. Given the fact that most women use protein supplements for weight loss and body toning, Whey Protein Isolate will fit those requirements perfectly.

To find out more about Whey Protein Isolate, please go to our main menu and hover your mouse over proteins. In the subcategory Whey Proteins, you will find Whey Protein Isolate Powder, but also some additional choices such as Whey Protein Concentrate. Be sure to check them out when you are looking for the ultimate protein supplement!

Can I Call Nutrients Direct For Information about the Womens Fitness Range?

Customers who have additional questions about the Womens Fitness Range are more than free to call our customer support team. For more information about the Womens Fitness Range, please call 0457 968 913 or send your question to info@nutrientsdirect.com.au.

 

Women's Fitness Range


KEY BENEFITS


  • Fast absorbing protein
  • Assists with muscle growth and repair
  • High in branched chain amino acids

From $26.00


  • Fastest absorbing protein available
  • Easily digestible
  • Excellent amino acid profile

from $29.25

On Sale

  • Easy to make
  • High protein snack
  • Convenient choice for breakfast or as a healthy snack

From $8.95


KEY BENEFITS



  • Important for muscle growth and repair
  • Helps maintain lean tissue
  • Optimal 2:1:1 BCAA ratio

From $25.00


KEY BENEFITS



  • Helps restore ATP levels to assist with lean muscle growth
  • Provides energy and strength for explosive workouts
  • Helps improve performance for intense training

From $7.00


  • Convenient blend to be taken in place of a meal
  • High level of satiety helping you feel fuller for longer
  • Contains a full spectrum of vitamins and minerals to replicate those consumed during a normal meal

From $30.00


KEY BENEFITS


  • Branched chain amino acids (BCAA’s) with added glutamine to minimise recovery times
  • High in quality whey proteins which assist with the building of lean muscle mass
  • Contains colostrum with more than 35% immunoglobulin G (IgG) levels and essential vitamins and minerals to support general health and wellbeing

From $35.00


KEY BENEFITS


  • Fast absorbing protein
  • Assists with muscle growth and repair
  • High in branched chain amino acids

From $23.20