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1) It increases your metabolism (ability to burn calories) permanently since the more muscle you have, the more calories your body needs to use every day in order to live. 2) It hardens and shapes the area trained giving women the lean and sexy legs that they are looking for.
Just doing cardiovascular exercise as many women do burns calories (something that will help you to lose weight if you are following the right diet) but does nothing to shape your legs or increase your metabolism permanently.
1) Choose a weight that allows you to reach failure within the amount of prescribed repetitions.
4) Rest enough time in between sets (60-90 seconds) to catch your breath and then move quickly to the next one. 5) For those who are just getting started, you should do no more that 2 or 3 sets, and rest longer between each set until you catch your breath.
6) I include the weights that I use just because I want to give you a clear snapshot of what is on my training journal. Like I said, remember that even though you have the right bodybuilding routines now, you also need to follow the proper diet in order to feed your muscle and starve the fat. As you can see, I like to do my cardio first thing in the morning and my weights later on at night.
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Once upon a time, if men wanted to compete in a physique competition there was only one category: bodybuilding.
They didn’t say, “Hey, ladies, back off the drugs, would ya?” or “The audience is shrinking because a lot of people, even bodybuilding fans, think you look kinda gross.” But the message was clear. There’s been a lot of banter lately about the facial attributes some female bodybuilders adopt when they’re in contest shape. Sucked out, drawn in, sunken eyes, veins in their foreheads, sharply angled jawline, a bigger nose, and a general coarseness to their dark orange skin that makes an oil tanker’s mooring rope look silky — kinda the way their voices sound too.
Inevitably, there will be those who react rather defensively to the issue, particularly if they happen to be one of those women out there on stage sporting such a mug. Going into why it happened really makes the goop in the pot get sticky and beg to be stirred. There’s no shortage of dudes raring to charge at the opportunity to voice their views on femininity and how female bodybuilders have gone about destroying it, and ultimately, their sport. Now, obviously, there’s a general consensus of what we find feminine, attractive, admirable, etc. Issues of femininity aside, a female bodybuilder, even with extraordinary muscle, could be hot as hell if her face weren’t busted. The degree and pursuit of muscularity has created a facial and physical image no longer appealing to enough of an audience to support it. This declining interest is what lead to the top two IFBB women’s bodybuilding events being canceled. By the same token, if the top ten of every bikini contest had bodybuilder faces, it would go away too.
During the course of this evolution, the IFBB has created bikini, fitness, figure and physique, gradually paving the way for the bodybuilders to put more and more distance between them and what’s considered attainable and desirable.
It’s within such an extreme that the ultimate condition of a female bodybuilder’s face can get wrecked if she’s not careful.


Prolonged hormone abuse among women tends to cause the ears, nose, brow line and jaw to grow, much like a man’s.
What turns a previously pretty, arguably feminine face into what’s cruelly termed a “man face?” Several things besides drugs, actually. Each on their own might not necessarily pose a threat to a woman’s facial attributes, but piled one on top of the other, as would be the case with a competitive bodybuilder, and she could end up with a face that’s a show stopper. Right off the bat, the general structure of female skin is thinner and contains less collagen than a man’s skin.
Because women carry more subcutaneous fat, especially on their glutes and hamstrings, they have to diet really hard to lean out those areas to the current expectation. A diet strict enough to striate a woman’s hamstrings is going to affect her facial features. Such repeated forays into the land of shreds will etch deep lines into a woman’s face that no amount of Restalin is going to fill. Conversely, perhaps a cruel jest by mother nature, the more male hormones a girl uses the more her body converts to DHT, attaches to follicle receptors, and induces male pattern baldness. Take off the ubiquitous wig, add the five-o’clock shadow to the deep furrows where cheeks used to be, and you approach the kind of face not even a mother would love. Women using male hormones will likely secrete less sebum and therefore have drier, older looking skin. So basically we have a situation where women are naturally predisposed to dry, coarse, thin skin as they age. Magnifying those characteristics with drugs, both anabolic and ancillary (clenbuterol for example, used in contest prep to assist fat burning) really has a leaning effect on the face. Add over-dieting to the extreme level required today and there’s little hope in getting around man face. Given the paltry pittance awarded even to the winner of the top IFBB shows, and the grievous hindrance to her beauty, one can only speculate, why? I used to look at these men in disgust for their perverse nature, booking private sessions for “posing” and “wrestling” and other general kinkiness. These guys have shown their worth in saving some semblance of the upper echelon of female bodybuilding by putting their money where their whack-off lube is.
If such promotions continue and female bodybuilding becomes fan supported, then it will have proved that it is in fact not a beauty contest, and the women so inclined can just go for it. Vegan ProteinsA dedicated one-stop vegan supplement shop and resource for all your protein needs— shakes & smoothies, superfoods, meal replacement formulas, and indispensable information on living a vegan lifestyle. In addition, an aerobics only exercise program will result also in loss of muscle tissue which will leave you looking flabby at the end. When you are done with all of the sets of one exercise, you can rest 2-3 minutes before moving to the following exercise. However, remember to choose a weight that allows you to do the repetitions that I recommend.
Do at least 3 sessions of 20-30 minute cardiovascular workouts a week either first thing in the morning on an empty stomach or right after the workouts. Follow these bodybuilding routines, mix them with a good diet and cardiovascular exercise and you will get the lean legs that you are looking for. The posing and related requirements are different for each, but the main difference is obvious: muscular size.


The IFBB introduced the infamous “20 percent rule.” In a memo, they asked female bodybuilders to decrease the amount of muscularity by a factor of 20 percent.
It’s when we get away from beauty that we get compromised aesthetics, bad symmetry, and big guts.
Olympia from 1984 to 1989, the contest was often held in Madison Square Garden in front of a sellout crowd of screaming fans. Personal femininity is defined by each woman for herself and of herself; even if what’s staring at her in the mirror has developed a man face — five-o’clock shadow and all. As long as she has a va-jay-jay and all X chromosomes, she could make a vintage cigar store Indian look like Cameron Diaz and somewhere in there is going to be a vestige of what makes her feel like a girl. The rapid aging of a woman’s skin is the basis upon which we get gnarlier and gnarlier renditions of man face as the other contributing factors are piled on over the years of a competitive career.
One would need to travel back in time and visit Auschwitz to find a more scary rendition of facial architecture. Adding testosterone to a woman mimics some of the signs of menopause — depleted levels of sebum is one of them. Put all of these deleterious conditions together and you have a recipe for something that most people will find socially repugnant. But, in respect to the female bodybuilders out there still intent on pushing the envelope, I’m going to change my mind.
Promoted by Tim Gardner and supported financially by the schmoes, this show offers the opportunity to fatten the bank accounts of the erstwhile disenfranchised female pros with a $50,000 prize plus a Jeep worth $55,000. I see this as potentially damning for numerous dermatologists and a boon to the juice sellers.
And it’s always nice to have a venue in which to showcase and be rewarded and recognized for your effort. Again, if you want to re-shape your legs, or any other body part for that matter, you need to combine bodybuilding training with weights, cardiovascular exercise and the right bodybuilding diet.
For more information on cardiovascular exercise, please take a look at the cardiovascular exercise page.
What I am saying is this: the Corey Everson-era bodybuilder that sold out the Felt Forum would today compete, probably, in figure. Combine this with their thinner skin and less sebum, add male hormones, and the condition is exacerbated.
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A lot of women unfortunately do excessive cardiovascular exercise only to get marginal results.
Could this “condition” potentially be part of what’s contributing to the decline in women’s bodybuilding?
Bodybuilding combines weight training with cardiovascular exercise and the proper diet in order to increase the muscle tissue while burning the body fat.



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