Most women desire the same type of body. They want to be lean but not too skinny. They want to have some muscle definition, particularly in their arms, stomach, and legs. And they want to have a bubble butt that fills their jeans. And, amen! I’m all for that. To achieve this physique, the average woman needs to lose fat and add some muscle. Just losing the fat wouldn’t be enough as most women lack the muscle that gives an athletic look (leaving them with the common skinny-fat body type).



What is the best way to achieve these goals?


Conventional “wisdom” has women grinding away on the treadmill every day and working out with three-pound dumbbells. I’ve yet to see a woman achieve a fitness model physique by doing that. Achieving a lean, athletic look takes nothing more than having a good amount of muscle and low body fat percentage. Reducing body fat percentage is mainly a function of diet, but what’s the best way to build muscle?

Lifting weights, of course. And you’re probably not surprised that I recommend heavyweights. I can already hear you disagree. Women shouldn’t lift heavy weights because they don’t want to get bulky, right? Wrong. It’s incredibly difficult for a woman to ever reach the point of looking bulky, regardless of how hard or often she trains. The hormone that most directly regulates muscle growth is testosterone, and an average woman’s testosterone levels are a mere 5–10% of an average man’s.


In one study, post-exercise testosterone levels were 45 times higher in men than in women. This isn’t surprising when you consider that research has shown that resistance training doesn’t even increase testosterone levels in women—only growth hormone, estradiol (a type of estrogen), and cortisol.
If you’re a woman, I PROMISE you that you will never wake up one day disgusted with your bulky physique if you lift heavy weights (heavy for YOU, but light for weightlifting guys) and stay lean. Getting to the point of having large, protruding muscles is a very gradual, grueling process that you would have to consciously work at every day, and it would take years.



If you’re a woman and you’re still not quite sold on weightlifting yet, these health benefits of building your muscles, as discussed in a study conducted by the University of Texas, will change your mind::

-Your chances of developing diseases like diabetes, metabolic syndrome, and cancer are significantly reduced.

-Your bones become stronger.

-Your metabolism speeds up because muscle, even when idle, burns energy. This makes it easier to stay lean.

-Your life expectancy increases.

-Your immune system becomes stronger.


And what about your physique? Well, gaining muscle does wonders for that too. Strong, well-developed muscles are what give women the curves they love. Nothing improves your image more in and out of your clothes than lean, defined muscles. If all that isn’t enough, then you should also know that maintaining a strong, well-muscled body helps you age better.

Research has shown that greater muscle mass percentage in older women is associated with better mobility, lower body weight, and lower body fat levels. Now, what qualifies as heavyweight for a woman?
The weight that is heavy enough to limit you to 8–10 repetitions. Lifting heavy weights (relative to your strength, of course) is just the fastest way to change your physique.


If you’re a woman and you want to be toned, sexy legs and around, tight butt, then you can’t beat an intense workout of “boy exercises” such as barbell squats, Romanian deadlifts, and barbell lunges.
If you want sleek, defined arms, the quickest way to get there is by going heavy on exercises like dumbbell curls, straight-bar curls, and EZ-bar curls. Women, it’s time to put down the pink play weights and get sexy by lifting with the guys! (They’ll find it pretty hot, too.)

Also, Read




Ravish Kumar is the CEO/founder of the Mightypalm fitness started in 2018 .He is also an fitness freak he love to be fit .Now he want to circulate his knowledge to all the people's who want's a healthy lifestyle.


  1. Those are yours alright! . We at least need to get these people stealing images to start blogging! They probably just did a image search and grabbed them. They look good though!

  2. I am really loving the theme/design of your site. Do you ever run into any web browser compatibility issues? A few of my blog readers have complained about my site not operating correctly in Explorer but looks great in Firefox. Do you have any suggestions to help fix this issue?

  3. There are plenty of budget hotels and motels in San Diego,Cheap Nike Air Vapormax Flyknit 2018 Men’s Red Australia, California. Also, there are Murfreesboro Commercial Storage spaces that are perfect for administrative or office needs. “Even if they were to call off the alert,Cheap Nike Vapormax Flyknit Men’s Grey Australia, I would still be worried. At the southern part of Mission Beach, there are many well-maintained volleyball nets.
    As you browse through the photographers that are in your pri

  4. Last week, Will Davis, a member of the American Nuclear Society, refuted claims that radiation levels are soaring at the Fukushima No. We need a system to be for the long term because people will always come and a system for that would be ambitious,” she stressed. Tinker Hatfield, the Nike designer accountable for some a lot of legendary Air Jordans, also returned. So in Kos, we have 3,000 people who are forced to sleep outside,” said Theisen.”But it has not yet been decided whether we will sell

  5. Gross domestic product (GDP) growth came in at 7. CHONGQING, Sept. Pure Search engine optimization is the greatest way to optimize your internet site and make it additional available to the lookup engines. They are contradictory and uncertain in credits. It’s hard to say who we believe!The pressure also comes from the companies that manufacture supplements weight loss.The train operates every Friday and is expected to increase to daily departures within two years, he said. In addition, when pare

  6. In fact, it can all be handled in the shortest time possible, with a simple phone call.His letters, to the Fourth World Internet Conference on Dec. I am not saying that they turn out to be inexpensive now. Assessment the web page in detail and make a be aware of the keywords applied on every single site. But it is not going to impress someone with deliberate snobbery.Roma finished second to Juventus in the 2014-2015 Italian Serie A season to claim an automatic place in next season’s Champions Le

  7. Table of Contents
    1 Business Analysis
    1. No doubt, we are able to do the stuff which was virtually impossible to do several decades back. The Nautica Men’s N19509G NST Chronograph Watch offers quality in its every aspect as much as it’s built to handle. Assessment the web page in detail and make a be aware of the keywords applied on every single site.
    5) Payday loans need to by no means be taken out in purchase to pay off yet another payday mortgage. In fact, it can all be handled in

  8. Topical lotions, lotions and gels will basically not function if the skin issue itself is becoming caused by internal imbalances in detoxification perform and digestion. Members of the media and TEPCO employees wearing protective suits and masks walk past storage tanks for radioactive water at the Fukushima Dai-ichi nuclear power plant in Okuma, Fukushima on November 7, 2013.This month, MPI introduced a brand register for infant formula manufactured in New Zealand to ensure the integrity of New

  9. “Industrial input costs are falling, on the back of lower commodity prices, but the factory gate price of final consumption goods has remained broadly flat and so many firms are actually better off,Chris Thompson Jersey,” he wrote in a reaction. You?ll not be compromised in any way. E-Land operates stores under the banners, NewCore,Josh Norman Jersey, 2001 Outlets and Kim’s Club Mart.The same holds true for children diagnosed with ADHD.
    Search engine optimization and Search Engine Placement on G

  10. They can also develop slowly, and you need to be on the lookout for a steady deterioration. Not necessarily at all with what we are talking about today,Andre Moreira Jersey, but there are other methods and ideas that are sold and not really the best choices for people to use. For this reason, it can be advisable that folks have each. One thing about it that is truly exciting is the only place it will go is up,Miguel Angel Moya Atletico Madrid Jersey, and that means a lot of opportunity for you.

  11. In fact, it can all be handled in the shortest time possible,Garett Bolles Jersey, with a simple phone call. The problem is that the solutions available are very confusing.38 in morning trading. Watches like Swiss Rolex or Swiss watches are just like a dream but it isn’t anymore. It is possible to use web to study the stuff about it and can talk about all the questions within your mind with other customers. Visiting traders can stay for 30 days visa-free in the center.”China has been more

  12. They were again followed by a series of small margin losses during the following two world championships and in one Olympic championship. Magento has an amazing website management interface, which doesn’t only allow you to play with the website easily,Camiseta Koke, but also allows you to handle multiple online stores with the solitary admin panel.The railway will use a 1.
    There are so many stories about scams on the net, and maybe one big reason people get hurt is due to insufficient investigat

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: