Many women have preconceptions about fitness and strength training. In the following, we want to inform you that these two sports are not just about having large and pronounced muscles, but about a special lifestyle in which fitness and individual strength training are integrated. Feeling good through sport and a healthy diet are the outstanding values for an attractive and well-toned body, which we would like to explain to you in the following six points.
1. not afraid of weightlifting
Women often avoid intensive strength training because they can't understand how their bodies can benefit from heavy weights. However, you should know in advance that you don't necessarily have to train with heavy weights in order to successfully complete a strength training program. Women have a different bone structure and musculature than men, which is why the focus of strength training for women should be completely different. Women need to train firm tissue so that they can show off their bodies. Women can achieve these physical goals particularly well with light weights and many repetitions in the individual exercises. Individual strength machines are particularly suitable as they ensure a correct sequence of movements and can intensively train certain areas of a woman's body.
2. cardio alone does not bring success
The cardio park in the fitness studios is a popular destination for many women. A good cardio workout certainly has a firm place in intensive fitness training. Cardio on the treadmill or stepper strengthens the heart and also helps to burn body fat. However, it has no effect on muscle growth and toning of individual muscle groups. You should therefore know that cardio alone cannot conjure up an athletic and attractive body. Rapid weight loss in particular causes the tissue to slacken, which you certainly won't like. Therefore, always try to combine cardio and strength training for success.
3. all about sets and repetitions
Forget the slogans and empty phrases that are often used in training. "Today I did almost 50 repetitions again". That sounds like a lot and can make some female athletes feel inferior. However, this sentence doesn't actually say anything. If you put two kilos of weight on your dumbbells, you can probably even complete 100 repetitions. The basic rule for the number of repetitions is between 8 - 12 repetitions. You should therefore always choose your weight so that you can repeat almost every exercise 8 to 12 times in practice. This variation will guarantee you quick success. You should be able to do at least 3 repetitions of each set. Depending on how well you have mastered the exercise and how intensively you train, you can then increase the number of sets individually later on.
4. supplements
Most women avoid dietary supplements because they often believe that these supplements contain too much testosterone and can therefore be harmful to their bodies. This opinion contradicts all scientific study results. There are indeed good and valuable supplements that are also ideally suited for women. However, it should also be borne in mind that women do not need muscles, but rather firm tissue. A good whey protein or isolate is ideal for a firm body and is therefore also recommended as a high-quality supplement for women.
Women's Whey Isolate
25,90 € incl. VAT
Fact: Good things are worth sticking to - and this shake is one of them
Maximize your fitness results with Women's Whey Isolate. With its 97% protein isolate formula, it can support your muscle growth and keep you on track while you master your diet phases.
- Highest protein concentration: 97% isolate protein for maximum efficiency
- Low fat and carbohydrate content: Ideal for a balanced diet Ideal for a balanced diet
- Optimal amino acid profile: Supports your regeneration and muscle building
- Suitable for everyone: Gluten-free and lactose-free for anyone who needs a special diet
- Delicious taste: Available in 3 delicious flavors to enjoy with water or milk
- Easy solubility: With only a little foam and excellent solubility
- Excellent quality: Made from selected raw materials from the best suppliers
Fish oil or creatine can also be a valuable aid to a woman's training and ensure that firm muscle tissue can be trained.
5. diet
If you want to build an attractive, well-toned body with intensive sports training sessions, you must not forget an individual diet. The disciplined intake of healthy food is the key to firm and fit muscle tissue. The important stimulus for burning body fat and losing weight is also influenced by diet. However, you have to find out for yourself which type of diet is best for you among the many diets on offer. A good combination of valuable proteins such as turkey, chicken, salmon and mackerel with clean carbohydrates, essential fatty acids and plenty of green and leafy vegetables is important. Plenty of fluids such as water or tea are just as much a part of a diet as sufficient fiber. Avoid one-sided diets that only specialize in the intake of certain foods. The success of beautiful, feminine muscles lies in the combination of training and nutrition, so it cannot be the purpose of a diet that you become weak and powerless during the diet phase and can no longer train.
6. stretching
Stretching is a movement that can bring tangible benefits, especially after intensive fitness or strength training. Stretching puts the muscles under tension so that tired and often shortened muscles can be stretched again. This type of stretching exercise can improve mobility and flexibility in the long term and reduces the risk of injury. Stretching also reduces muscular imbalances and tones the muscle tissue.
Strategy for success
Strength training, fitness and the necessary supplements are nothing new for women these days. It is always important to find the right dose of each component, which every woman has to find out for herself. The individual metabolism also plays an important role in attractiveness, as digestion, fatigue and stamina are often dominated and controlled by the metabolism. But with enough discipline, the right attitude to life and the will to succeed, an attractive body with toned muscle tissue will not be long in coming.
Energy Cake – 12er Display
36,00 € incl. VAT
Energie im leckeren Riegel – Energy Cake!
Sichere dir deinen leckeren Energieschub mit unserem 12er Pack, gefüllt mit nahrhaften Haferflocken und gesunden Kalorien. Wähle aus drei köstlichen Geschmacksrichtungen: Schokolade, Joghurt und Vanille. Perfekt für gesundes Zunehmen und um deinen aktiven Lebensstil mit anhaltender Energie zu unterstützen.
Squat World Shaker
4,90 € incl. VAT
Shake with style - you can still do it with a shaker!
A shaker does not always have to be just "a shaker". FitnFemale also attaches importance to the design of shakers.
- Lid with secure screw cap
- Very high quality material
- German quality - Made in Germany
- 100 % food grade and 100 % free from hazardous plasticizers.
- Never again a leakage of the liquid
3for2 Shape
73,70 € incl. VAT
3for2 Shape Set: Your power trio for maximum results!
- Collagen Smart Shake: Experience Smart³ - a unique synergy for beauty, fitness and digestion! This shake is not only a taste sensation, but also combines collagen, whey protein, prebiotics and probiotics as well as the patented enzyme blend DigeZyme®. For skin, hair, joints, bones and digestion - all in one delicious shake!
- Pink Burn: Ready for the ultimate 2-in-1 boost? The Pink Burn Fatburner & Workout Booster is your key to intensive training and optimal fat burning. Thanks to 23 balanced active ingredients, 200mg of caffeine per serving and a variety of amino acids, vitamins & minerals, you'll take your workout to a whole new level. And the best thing? Only 20 calories per serving!
- Pink Fire: If you want to get the most out of your workout, Pink Fire is your choice. Our 17-ingredient formula contains metabolism-boosting extracts and all the essential B vitamins you need. Chromium supports your blood sugar levels, and with just one capsule a day you can give your body an extra energy boost.
3for2 Collagen
54,70 € incl. VAT
3for2 collagen set: radiant beauty meets fitness power!
Our Collagen Smart Shake is not only a source of radiant skin and healthy hair, but also a powerhouse for your muscles. With a unique combination of high-quality collagen, whey protein and a specially developed enzyme blend, this shake supports both your beauty and fitness goals. And thanks to the tempting taste, every sip is a pleasure!
But we go one better: with our Collagen Energy, you get a refreshing energy boost while nourishing your skin, hair and nails at the same time. Perfect for a little energy boost in between!
Last but not least, our Collagen Supermix rounds off the set. The powerful blend of açaí, ashwagandha, camu camu and MSM ensures inner well-being and vitality.
3for2 Fitness
55,70 € incl. VAT
Girls, watch out! We've put together the ultimate 3-for-2 fitness deal for you!
Get started with our Women's Whey Isolate - a shake you simply have to love. With 97% protein isolate formula, it not only supports your muscle building, but also your sense of taste thanks to the three delicious varieties. And if you need that extra kick just before training, get the power with PINK RUSH. This pre-workout booster was specially designed for us power women and will make you shine during training. But that's not all: to make sure your body gets everything it needs, there's also the 24 Vitamins & Minerals on top. Two tablets a day provide you with the essential micronutrients to keep you on your toes. This trio is simply unbeatable!
3for2 Pink Burn Deal
53,80 € incl. VAT
Try it once and never without it: The 2-in-1 Boost takes you to the next level!
Our Fat Burner & Workout Booster offers you exactly what you need for an effective workout. With 23 targeted ingredients, you will quickly see noticeable results. #FatCryingFormula
- Combined Effect: Combine Fat Burner and Workout Booster in one product
- Immediate Effect: Noticeable after just 15 minutes of consumption!
- Maximum Fat Burning: Supports your fat burning and intensifies your workout - Pink Burn is the perfect product before training.
- Strong Caffeine Intake: 200mg caffeine per serving (compared to 80mg caffeine per dose in energy drink)
- Healthy Electrolyte Balance: Ensures a balanced electrolyte balance
- Training Cocktail: Contains amino acids, vitamins & minerals for optimal training
- Attention: Strong product. For beginners, we recommend starting with half a serving (1 measuring spoon)
- High Dosage: 240g per dose = 20 to 40 servings (depending on dosage)
- Low in Calories: One serving contains only 20 calories, without fat, sugar, and carbohydrates.
Gainer Goddess
26,90 € incl. VAT
Discover the goddess in you with Gainer Goddess.
Gainer Goddess Gainer Goddess is your ultimate solution for healthy weight gain and inner beauty. With high-quality proteins, carbohydrates and collagen hydrolysate, this specially formulated formula supports both muscle mass building and skin, hair and nail growth.
- Healthy weight gainSpecially developed to support women who want to gain weight in a healthy way.
- High-quality proteinsContains whey protein concentrate and pea protein to support muscle building.
- Beauty boostEnriched with collagen hydrolyzate to support skin, hair, nails and joints.
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