Tag: Women
6 Common Mistakes Women Make in the Gym
These are the six most common mistakes women make in the gym.
Some time ago, fitness was a men’s thing but it’s changing as more women are joining the fitness scene. The female presence is now notable in gyms around the world. Although many women get a gym membership, only a few of them advance with their goals.
Most women who quit training shortly after joining a gym do so for more or less the same reasons. Avoiding these common mistakes will not only keep you on the fit lifestyle but will also speed up your progress.
Avoiding Resistance Training
Most women don’t like going near the weights in the gym. The most they do is lift the cute pink rubber dumbbells. The assumption that lifting weights can make them look masculine is what keeps them on the cardio equipment.
Working out with weights can help your muscles get in shape and firm up. Women don’t naturally produce enough testosterone which is the male hormone responsible for building muscle mass and size. So, if your goal is to build a toned and tight physique, make sure you hit the weight room.
Too Much Cardio
Women spend most of their time on the cardio equipment. Many girls do the cardio hoping it’ll help them tone up their bodies. Cardiovascular activities can result in weight and fat loss.
Although it might break your heart to hear this, there is nothing like spot-reduction when it comes to working out. If you perform high-intensity cardiovascular activities, it’ll result in fat and muscle tissue loss.
So ultimately it depends on what the goal is when going into the gym. If you’d like to retain some level of lean muscle – it’s important to balance out the cardio activities with weight training as well. If you overwhelmingly focus on cardio only – you’ll become thin like a twig and lose any muscle tone you were hoping to achieve as well.
Low-Intensity Training
Most girls opt for low-intensity workouts. Some girls focus on the number of sets and reps and completely ignore the intensity. Doing 15 sets in a workout isn’t going to make a difference if you don’t break a sweat.
Focus on making the most of your time in the gym. You can do shorter workouts but make sure they are high intensity. You should step out of the gym feeling you accomplished something.
Expecting Results Too Soon
As a newbie, you can’t expect to see results too soon. Before you see any muscular gains, your body undergoes structural changes which can take some time. You should focus on working out, and the gains will take care of themselves.
If you’re a beginner, you should expect to see changes in your physique in 5-6 months if you’re following a well-designed training program. Don’t get disheartened if the results take longer than you had anticipated. The wait will be well worth it.
Sticking To a Single Training Program
Monogamy is for relationships and not for training programs. Most women stick to the same training program. The typical girl’s training routine will have 10-20 minute on the treadmill, a couple of sets of squats and whatever other machines there is in the gym.
At the same time, changing training programs too often isn’t the best practice either. Follow a training program for 3-4 weeks before switching things up. Doing so gives your muscles ample time to get the best of the exercises and doesn’t let them get used to the workouts.
There’s two reasons for bringing variety into your workout. One is psychological – if you’re workouts become a grind they will be less enticing to continue doing. If you’re having a particularly bad day, a boring monotonous workout might be enough to make you want to skip. Changing up your routine makes working out more fun and more inviting to keep pushing through.
Variety also helps on a physical level. Your body adapts to what you are doing and eventually becomes more resistant to it. So mixing up the variety of your workouts and, of course, increasing the intensity or weight of your exercises as you improve is essential to keep evolving your physique.
Not Sticking to the Nutrition
Most girls think their fitness routine is over as soon as they leave the gym. Fitness is a lifestyle and it goes with you everywhere. You need to place the same importance on your nutrition and recovery as you put on your training.
Many women make the mistake of avoiding protein supplements thinking they are only for men. Following a balanced diet and taking proper rest can speed up your progress in the gym.
Do you make any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
These Are The Sexiest Male Body Parts As Rated By Women
These Are The Sexiest Male Body parts As Rated By Women
Many of us get a gym membership so we can impress the women around us. Women can be the inspiration to lose those extra kilos or pack on some muscle mass. No matter how much you would want to deny it, but a fit bod will always beat a dad bod.
Researchers at Western Illinois University conducted a study where they asked several women to rate the sexiest muscles on a man. While we could have guessed a few of these body parts, some are completely shocking. These are the results of the not-so-surprising study.
1. Abs
There are no surprises here. Abs were rated the sexiest male body part by women. Having a shredded midsection adds to the overall aesthetics of your physique. They are so much more important if you’re planning to hit the beach with your lady love.
While abs are the sexiest muscle on a man, they aren’t easy to obtain. It takes discipline in your diet and training to achieve them. Follow this ab workout to get on the radar of women with your chiseled midriff.
2. Biceps
Biceps have been the symbol of strength and machoism for centuries. If you want to impress a woman with your muscles, there is no way you can do it with skinny arms. Chances are you already know this and are working on your guns.
The Governator Arnold Schwarzenegger referred to his biceps as mountains. You need to follow the same approach to build sleeve-ripping pythons. Turn your skinny arms into mountains with this bicep workout.
3. Chest
A broad chest is hard to develop, and there are only a few other things women appreciate more than chiseled pecs on a man. A full and muscular chest is what separates the men from the boys.
Your chest workouts should be a mixture of compound and isolation exercises. Compound exercises add to the size of your chest while isolation exercises add definition. Follow this Bradley Martyn chest workout for insane gains.
4. Obliques
Most people overlook training their obliques. Their core workouts consist only of ab exercises. Your midriff cannot be deemed complete without well-defined obliques. Obliques are the fish gills like muscles at the sides of your abs.
Women rated obliques as the fourth sexiest muscle on a man, and this should be reason enough to start training them. 10-minutes of oblique training during an ab workout is enough to add definition to your midsection.
5. Triceps
A pair of shredded arms gives women the surety you can hunt for them and keep them safe and warm. Although your triceps don’t get the same attention as your biceps, they make up two-thirds of your arms.
You can’t afford to slack off during your triceps training. Your triceps should look like a horse kicked you in the back of your arms. Training your triceps isn’t about lifting heavy weights as much as it is about focusing on achieving muscle failure.
6. Butt
We didn’t expect glutes to be on the list of the sexiest male body parts. We’re sure well shaped and sized butts would be one of the top two body parts on the list if men would have taken this same test.
If you have been skipping your leg days, this should be a wake-up call for you. Apart from the usual squats and deadlifts, you should be focusing on glute building exercises like the donkey kickbacks and reverse abductor presses to work on your rear.
Do you agree with the women on the sexiest male body parts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What’s the Most Optimal Injectable Steroid Doses for Women
Knowing the great effects injectable steroids for women, have on increasing muscle mass and burning fat. They cause little to none side effects, it becomes clear why women want to use them too. That’s why the question of the most optimal injectable steroid dosage to use. Throughout a week got […]
The post What’s the Most Optimal Injectable Steroid Doses for Women appeared first on What Steroids.
Best Women’s Protein Powders For Weight Loss and Clean Protein 2021
These protein powders and supplements are clean and perfect for any female needs when it comes to muscle growth and weight loss.
When it comes down to boosting growth and recovery, using high-quality, clean protein powders can work wonders for our gains when it comes to weight loss, muscle growth, and recovery. While eating a whole food meal can pump us with protein and other essential macronutrients, we cannot forget to include a protein supplement in our diets for our post-workout recovery routine. With protein being essential for building and maintaining muscle, that shredded female physique you want most is right around the corner with a whey or plant-based and vegan protein source.
For women, a protein powder can help build muscle, maintain muscle, and sculpt a nice physique that others will envy. But it’s important to consider other factors such as weight loss and the ability to help recover so your workouts never falter. Finding the right protein supplement to fit your lifestyle goals, whether it be a vegan protein powder, a solid whey protein supplement, or something else, can really boost all areas of your training, performance, health, and wellness.
This list of the Best Women’s Protein Supplements 2021 is full of great protein powders to boost all areas of female health and wellness, as well as growth and recovery. With clean options to boost muscle building and recovery needs, you can’t go wrong with any of these.
Best Women’s Protein Powders For 2021
Best Women’s Protein Overall: Cira Nutrition Bright Whey Protein
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Cira Nutrition Bright Whey Protein is a great whey supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for female athletes and active women.
Pros
Great ratio of macronutrients
Awesome flavors with no added sugar
Fully disclosed and honest label
Cons
Premium priced option
Only available directly from their website
Price: $39.99
Click here for the best price
Best Clean Muscle Building Protein: Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
Performance Lab SPORT Protein is much cleaner than other protein powders out there and is a great plant-based option. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many female customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab SPORT Protein contains no allergens at all. Supplying 20g protein (and only 100 calories) per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Pros
Good, clean formula that is organic and vegan friendly
The chocolate flavor tastes amazing
Product includes Bacillus Coagulans, a beneficial probiotic
Good choice for weight loss
Has essential amino acids per serving
Cons
Only uses a single source protein
Chocolate is the only flavor available
Price: $59.00
Click here for the best price
Check out our individual review for Performance Lab SPORT Pre here!
Best Non-Dairy Vegan Protein: National Bodybuilding Co. Full Prep Vegan
Calories
117
Protein
20.5g
Carbs
2g
Fat
3g
Sugar
0g
Flavors
Chocolate
Number Of Servings
20
National Bodybuilding Co. Full Prep Vegan Protein is designed to help bodybuilders, both male and female, progress faster in the gym and with their vegan goals. A 100% natural and organic plant-based protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. Using organic rice and pea protein, this supplement does not produce inflammation and is more bioavailable than dairy. With 117 calories and 20.5 grams of protein, this powder will work for your overall protein benefit as it helps you adopt a healthy lifestyle while building muscle and providing amino acids from a protein shake.
Pros
100% organic, plant-based, and naturally flavored with stevia
Low in calories
Designed for cleaner and faster absorption
Manufactured to FDA standards and produced by a reputable company
Helps you lose weight and keep muscle while being easy to digest
Cons
Only 20 servings per container
Can only get it from their website directly
Chocolate is the only flavor
Price: $40.00
Click here for the best price
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Organic Grass-Fed Whey Protein: Transparent Labs ProteinSeries 100% Grass Fed Whey Protein Isolate
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Cookies ‘N Cream, Milk Chocolate, Chocolate Peanut Butter, Cereal Splash, Strawberry, Salted Caramel
Number Of Servings
30
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of female whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Pros
No artificial ingredients and a transparent label
Third party tested
Organic and non-GMO
Good choice for those who tend to be sensitive to certain protein supplements
Contains essential amino acids
Right amount of protein per scoop per serving
Cons
Slightly high in carbs and cholesterol
Despite lactose, their are no digestive enzymes
Premium priced product
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Best Whey For Weight Loss: Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active female athletes and individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Click here for the best price
Use code GENIRON10 for 10% off!
Best Whey Protein Meal Replacement: Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active female athletes and individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Click here for the best price
Use code GENIRON10 for 10% off!
Benefits Of Protein Powders For Weight Loss & Muscle Growth
Taking a protein powder, especially after your workout is a great way to boost all areas of your growth and recovery, while also aiding in feeling more full and pumping you with great nutrients. For fueling athletic performance and making sure those valuable gains stick, a great protein powder for female athletes can provide for awesome benefits to your training, performance, health, and wellness.
Benefits of protein powders include:
Great source of protein: Protein powders tend to be packed with protein to give you a serious protein boost. A convenient way to get plenty of protein, you can’t go wrong with a great shake that is sourced from whey or something more plant-based. These options are a great source of keto protein as well.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that gives you a serious boost of protein can work wonders for all your muscle building and muscle growth needs (1).
Enhanced recovery: Protein not only enhances growth, but can help repair those damages muscles. With a top tier protein powder, your recovery goals are right around the corner (2).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger, as well as serve as a source of solid keto protein.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold (3).
Added nutritional benefits: Protein powders contain other vital nutrients that will help you function and can work wonders when it comes to bettering your overall health and wellness.
Whey Protein Vs. Plant-Based Sources
With so many protein powders on the market, it is important to look at the different sources and options for you as a female athlete or active woman. The most common type is whey protein but for those sensitive to dairy or living a vegan lifestyle, plant-based options are great when it comes to building muscle and aiding in recovery without the need for dairy. Both options serve as a solid form of keto protein as well.
Whey Isolate
This form of protein is a more filtered form of whey where the percentage of protein is much higher while containing little to no carbs or fats. For those looking to cut or keep on that lean muscle, a whey isolate is a great choice for you (4).
Whey Concentrate
This form of whey protein offers a healthy dose of protein while containing some carbs and fats. Although it is higher in carbs and fat than a whey isolate, the balance of macros is just right and it is still a healthy option. This form is great for those looking to bulk and increase strength and size (5).
Pea Protein
This form of protein is a great plant-based option and is extracted from yellow peas. It contains all nine essential amino acids (EAAs) and will most certainly help with muscle growth and recovery while still giving you a great plant-based option.
Brown Rice Protein
Another stellar vegan protein source, this has a high amount of BCAAs and will give you a great boost for muscle growth and recovery (6). This tends to not have irritants to give you a clean source of lean protein.
Other Plant-Based Sources
Soy
Chia Seeds
Hemp
Sunflower Seed
Pumpkin Seed
Sprouts
Safety & Effectiveness Of Protein Powders
Protein powders are safe to use and can work wonders for your gains. It is best to take a protein supplement in the window of 15-60 minutes after your workout so all these nutrients work for your benefit and female performance. You won’t be disappointed with the results of a good protein powder.
How We Choose The Best Protein Powders
When it came to choosing the best protein powders for female athletes and active women, we know how daunting the task can be. That’s why we’ve come up with this list for you. We sought the best brands possible because you deserve to have the best brands representing you. With a reputable company behind you and the product, you know exactly what you are putting into your body. We also looked at the ingredients and effectiveness, as well as the type of protein source. Some contain whey protein while others are vegan and plant-based, but both can serve as good sources of keto protein also. The benefits and how effective the supplement is was something we looked closely at. We of course know that these supplements can get expensive so we sought the best products at the best price point to alleviate any financial stress on you and your wallet.
FAQ Section
What is the best protein powder for women?
Cira Nutrition Bright Whey Protein. This protein is a great whey supplement for female athletes and active women to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full.
Do vegan protein powders compare well to whey protein supplements?
Vegan and plant-based powders stack up well when compared to whey protein due to the great amounts of protein and other ingredients. These will help with things like training, performance, muscle growth, weight loss, and provide a clean source of protein to aid in your health and wellness. Those with a sensitivity to dairy can greatly benefit from a vegan and plant-based protein option.
When should I take a protein supplement?
The best time to take protein powder is around 15-60 minutes after your workout. This will give your body time to absorb all those nutrients to aid in growth and recovery and boost the effects to optimize all benefits.
Do I really need a protein powder?
If you are active and want to see increased results then a protein supplement is perfect you. For those who want to stay full and eliminate the desire for snacking, a protein powder is a great way to do that as well. For all your muscle building and weight loss needs, a protein powder should absolutely be in your routine.
Wrap Up
Finding the best protein powder for women and female athletes can be challenging. With so many brands and options, sifting through can feel like a nightmare. This list reflects those products that we felt you need to know about as you seek to boost all areas of your health and wellness, and of course, training and performance. With a top tier protein powder on your shelf, mixed with other great supplements, you are well on your way to real gains and a physique others will envy. Either whey or something more vegan and plant-based, all of your needs can absolutely be met. Check out this list and see what these awesome supplements can do for you.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Kalman, Douglas S. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)
Your Daughter On Steroids?
For people who work to get in shape through natural exercises devoid of steroids, grasping the reasons as to why athletes, for instance cyclists or even bodybuilders, can compromise their careers and risk their healthy lifestyle by using performance enhancers is quite hard to comprehend. Anabolic steroids are some of the most lethal drugs under … Read More →
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