Book Summary
Designed for women who wants to make permanent and long-lasting changes to their fitness and nutrition. Andrew Wild brings you an evidence based eBook that will answer all your fitness and nutrition questions so you can reach your goals. Andrew merges the latest scientific research and his fitness industry experience into one easy to read resource.
Benefits
Insider Secrets
How women’s menstrual cycle, amenorrhea and menopause influence nutrition and strength conditioning.
Myths Debunked
Widespread fitness and nutrition myths debunked.
Achieve your Goals
The A-Z on how to use nutrition and exercise to achieve your body composition goals.
Strength & Condition the Right Way
The A-Z on how to strength and condition the right way.
How you're Different
Why you may lose less weight than others and how to overcome this.
Backed by Science
Why juice cleanses/detoxing are a waste of time.
What's Included
Strength Education
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Why Should I Follow a Structured Program?
Women Specific Issues
How do Muscles Grow?
Training Load and Intensity of Effort
How do I Work out & How Much Weight to Lift?
Training Frequency
Tempo
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Warm-Up and Cool Down Options
Strength Exercise Variations
Rest Periods
The 7 Signs You Have Hit a Plateau
How to Combat a Plateau ?
Cardio: High Intensity Interval Training (HIIT) vs Moderate-Intensity Cardio
Women’s Menstrual Cycle, Amenorrhea, PCOS and Menopause
Body Re-composition and The ‘Toning Up’ Myth
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Common Fitness Industry Myths Debunked
Nutrition Education
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How to Determine Your Maintenance Calories?
How to Use Your Maintenance Calories to Set up a Calorie Deficit or a Calorie Surplus?
How to Take and Use Measurements
How to Make Adjustments to Your Diet?
Should I Count Calories or Track Macronutrients?
What to Do If You Have a Blow Out?
Fat Loss Hierarchy
Supplement Education and Recommendations
Common Nutrition Myths Debunked