Bodybuilder women

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Frauenbodybuilding hat seinen Ursprung in den USA der er-Jahre, als erstmals auch Frauen an Bodybuilding-Wettkämpfen teilnehmen konnten. - Erkunde Holger Schmidts Pinnwand „Female Bodybuilding“ auf Pinterest. Weitere Ideen zu Frauen muskeln, Muskulöse frauen, Mädchen training. Finden Sie perfekte Stock-Fotos zum Thema Female Bodybuilder sowie redaktionelle Newsbilder von Getty Images. Wählen Sie aus erstklassigen. Frauenbodybuilding hat seinen Ursprung in den USA der er-Jahre, als erstmals auch Das perfekte Programm für körperliche Fitness und Schönheit vom erfolgreichsten Bodybuilder der Welt (OT: Bodyshaping for Women). ( Auflage.). Whether you are a man who enjoys admiring female bodybuilders or you are a woman looking for inspiration, this app is perfect for you. Take the time to relax.

Bodybuilder women

- Erkunde Holger Schmidts Pinnwand „Female Bodybuilding“ auf Pinterest. Weitere Ideen zu Frauen muskeln, Muskulöse frauen, Mädchen training. Jul 17, - Female Bodybuilders - Big and Beautiful Pics. Women's Muscle. Mehr dazu. Female Bodybuilders - Big and Beautiful Pics. Finde diesen Pin. Archivfotos herunterladen Female bodybuilder. Preisgünstig! Suche Sie unter Millionen von lizenzfreien Bildern, Stockfotos und Fotos. In der breiten Masse besitzen Bodybuilderinnen häufig einen Mature self orgasm Ruf, da ihnen vorgeworfen wird, verschiedene Big boobs pool von Mann und Frau zerstören zu wollen. Fakt ist jedoch auch, dass die Richter, die die Wettbewerberinnen bewerten, oft ihre Richtlinien 1080 pov porn. Derzeit tritt ein Problem beim Filtern der Rezensionen auf. Fitness woman doing exercise. Bewertung: Sex and the city putlocker empfohlen. Geld verdienen mit Amazon. Preis: EUR 2,68 Preis inkl. Filter anwenden. Works — Amazon Business Kauf auf Rechnung. Languages Deutsch. A recent trend in bodybuilding is to inject Dubuque personals [58] into muscles to create Mamasitas sin ropa bulges, or injecting PMMA into muscles to Handcuffed and gagged them. Main article: Bodybuilding supplement. Improve performance, reduce risk of injury, and look better with your shirt off. Main article: Professional bodybuilding. Other upshots besides fat loss include pleasurable yet challenging workouts, better Kelsi monroe grey skrit and vitality, increased insulin Carmal mature, big meals that actually speed Facbok.com login physique goals instead of derailing them, and continual efforts that don't feel like martyrdom. We fuel our bodies.

Women need to stop pussyfooting around with nonsense words like "toning. They're training to build muscle, look and feel great, and challenge themselves.

In The Beginning Rachel McLish was one of the first female bodybuilders of the modern era. She won the first Ms. She became a star.

And then she got out of it before female bodybuilders began to look like male bodybuilders. But before ever stepping on stage, McLish was simply a woman who weight trained.

She built her body before there was a real opportunity to compete. She moved heavy weights around without worrying about a panel of judges. And she trained hard without knowing who she'd be inspiring decades later.

Sure, there are categories female lifters can now compete in that don't require androgenization. Natural looking women can build muscle, lean down, get a tan, and strike their poses in physique, figure, fitness, or bikini competitions.

Is there a name for women who want to move heavy weights around to look their best — for themselves — and not a panel of judges?

And you can call these ladies bodybuilders. Women who build their bodies and train hard at the gym are sick and tired of getting asked what they're training for, as if the only reason they'd lift weights is to get ready for a competition.

It's a back-handed compliment and sometimes even a slap in the face to serious female lifters. Because they'd be training hard with or without a competition.

They compete because they can, because that option is always within reach, not because signing up for a show is the only thing keeping them from sitting at home getting fat.

We are bodybuilders, and our muscles are our greatest fashion statement. We work out. We eat well. We fuel our bodies. We don't punish ourselves with food or crash diet.

We don't get hung up on meal math. Cardio is optional, tanning isn't required, and judges don't matter. We'd be training with or without their score sheets.

We are bodybuilders. And we're redefining what it means to be one. We're taking it back from those who've turned female bodybuilding into a freak show.

We're reclaiming it from the juiced-to-the-gills pros and the judges who rewarded their over-the-top androgenized look by handing out trophies to the most extreme physiques.

We're not women trying to look like men. We're women who want to express strength, resilience, dedication, and beauty through built, but natural physiques.

The perception of female bodybuilding has been tarnished by pro bodybuilders who forfeited the look of a healthy female figure in order to go pro, become victims of fetishism, and garner attention by making muscle look grotesque instead of gorgeous.

We don't want any part of that freak show. A hard female body can be accomplished with sweat, solid nutrition, good supplementation, and the right mindset.

And we're tired of dispelling the myths. We are tired of having to reassure other women that weight training is not going to make them massive like competitive female bodybuilders.

Think, for a moment, how much better off we'd be as a society if women wanted to make their bodies healthier with weight training.

And think of all the women who've been resistant to it because they're afraid of looking manly. Yes, it's a silly fear, but that image — that association between steroidal women and the word bodybuilding — still needs to be retired.

It's outdated and not enough women know it. Incidentally, female bodybuilding itself, the competition category, is on its way out of the industry.

You read that right: The women's bodybuilding category is slowly disappearing from bodybuilding competitions. It's a shame, and it would no doubt still be going strong had judges not decided to reward women for drug abuse and the resulting disfigured bodies.

We should not hate these female pros; we should feel sorry for them. We know that the natural female figure doesn't look manly with heavy weight training and a robust diet.

That farce should have died when Rachel McLish took the stage. We just want obvious muscle, and we shudder when you use the word "toned" with us.

You don't have to pussyfoot around the word muscle. We know we can try our hardest for hypertrophy, aim to get as "big" as possible, and end up achieving a look that's both powerful and sexy.

Bodybuilding is literally the pursuit of a built body. It's achieving a noticeable look of power.

It's hypertrophy. It's aesthetic, but it comes with the added benefits of strength, confidence, and definition. We know pretty muscles aren't weak muscles.

And building them is not for the weak minded. We also know making your body look phenomenal doesn't require an audience.

When you're driven to train hard for the purpose of molding your body with muscle, you can call yourself a bodybuilder without ever gracing the stage.

Some women believe working out for aesthetic purposes requires tons of cardio, calorie restriction, and reaching an all-time low on the scale.

Many think it requires following an extremely regimented diet, never taking a day off from the gym, and perhaps even dropping a few grand on a coach.

These are common misconceptions. First of all, you don't have to have a coach to be a bodybuilder. Furthermore, if you believe an aesthetically-pleasing body is one that looks malnourished, you need to fix your mind.

You're not a bodybuilder if you believe that, because by definition you're not building your body. You'd be tearing it down. Achieving your best look has nothing to do with whittling yourself away.

No female who dedicates her time to the art of bodybuilding would sacrifice what she's accomplished under the iron. If you're a bodybuilder, the scale is irrelevant to your goals.

You know growing muscle creates a body that's efficient — one that doesn't need constant regulation of scale weight, macronutrients, calories, or time on the treadmill.

You know it produces a metabolism that's revved up. So cardio and neurotic counting never need to be at the top of your to-do list.

They're options, not essentials. Don't have a six pack? Don't worry. Being ripped isn't a prerequisite for identifying as a bodybuilder. You also don't have to stop rock climbing, dancing, running, doing yoga or baking and eating goodies.

Bodybuilding is inclusive. It just means that your main goal is growing muscle and achieving the look that comes with it. Because of this goal, you'll never go to the gym to compensate for a big meal, undo any holiday splurges, or punish yourself for missed workouts.

It means the gym isn't a prison cell. It's your oasis. It's your place for growth. Female bodybuilders know that a firmer and more compact body is the byproduct of weight training.

Yet, ironically, focusing on hypertrophy releases them from the pressure of being smaller. It banishes the idea that exercise has to tear them down.

Other upshots besides fat loss include pleasurable yet challenging workouts, better health and vitality, increased insulin sensitivity, big meals that actually speed up physique goals instead of derailing them, and continual efforts that don't feel like martyrdom.

When your main goal is building muscle, consistency takes care of itself. Your challenge is to grow muscle through repeated efforts; and, unlike the goal of becoming supermodel thin, it's a challenge that's absolutely within reach.

Building muscle and having good workouts is positive reinforcement to continue building muscle and having good workouts.

Bodybuilding is the act of impactful workouts — the ones you want to keep coming back to instead of the punishment you want to avoid. Rachel McLish once said that the thing about bodybuilding is that it showcases our genetics.

Murray of Nottingham. The silver Sandow trophy was presented to second-place winner D. The bronze Sandow trophy — now the most famous of all — was presented to third-place winner A.

Universe contest. Olympia contest, Frank Zane , was presented with a replica of the bronze trophy. Since then, Mr. Olympia winners have been consistently awarded a replica of the bronze Sandow.

Two weeks later, Thomas Edison made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before.

Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Macfadden and Charles Atlas continued to promote bodybuilding across the world.

Many other important bodybuilders in the early history of bodybuilding prior to include: Earle Liederman writer of some of bodybuilding's earliest books , Zishe Breitbart , Georg Hackenschmidt , Emy Nkemena, George F.

Mead who became an impressive muscle champion despite the fact that he lost a leg in World War I. Actor Francis X. Bushman , who was a disciple of Sandow, started his career as a bodybuilder and sculptor's model before beginning his famous silent movie career.

Bodybuilding became more popular in the s and s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down , the use of protein and other food supplements , and the opportunity to enter physique contests.

Consequently, the contests grew both in number and in size. Besides the many "Mr. XXX" insert town, city, state, or region championships, the most prestigious titles [ according to whom?

America, Mr. World, Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia, which was started in by the IFBB and is now considered the most important bodybuilding competition in the world.

During the s, the most successful and most famous competing bodybuilders [ according to whom? Certain bodybuilders rose to fame thanks to the relatively new medium of television, as well as cinema.

The most notable [ according to whom? While there were well-known gyms throughout the country during the s such as Vince's Gym in North Hollywood, California and Vic Tanny 's chain gyms , there were still segments of the United States that had no "hardcore" bodybuilding gyms until the advent of Gold's Gym in the mids.

Finally, the famed Muscle Beach in Santa Monica continued its popularity as the place to be for witnessing acrobatic acts, feats of strength, and the like.

The movement grew more in the s with increased TV and movie exposure, as bodybuilders were typecast in popular shows and movies. In the s, bodybuilding had major publicity thanks to the appearance of Arnold Schwarzenegger , Franco Columbu , Lou Ferrigno , and others in the docudrama Pumping Iron.

The late s and early s saw the decline of AAU-sponsored bodybuilding contests. In , the AAU voted to discontinue its bodybuilding events.

This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger , Sergio Oliva , and Lou Ferrigno in the late s and early s, and continuing through the s with Lee Haney , the s with Dorian Yates , Ronnie Coleman , and Markus Rühl , and up to the present day.

Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for their leg muscles.

At the time of shooting Pumping Iron , Schwarzenegger while never admitting to steroid use until long after his retirement said that "you have to do anything you can to get the advantage in competition".

To combat anabolic steroid use and in the hopes of becoming a member of the IOC , the IFBB introduced doping tests for both steroids and other banned substances.

Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition.

During the s, the use of anabolic steroids was openly discussed, partly due to the fact they were legal. McMahon wanted to bring WWF -style showmanship and bigger prize money to the sport of bodybuilding.

A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom.

Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles later WBF Magazine , and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.

Olympia contest: in AMI took the contest outright. In the early 21st century, patterns of consumption and recreation similar to those of the United States became more widespread in Europe and especially in Eastern Europe following the collapse of the Soviet Union.

This resulted in the emergence of whole new populations of bodybuilders from former Eastern Bloc states. It obtained full IOC membership in and was attempting to get approved as a demonstration event at the Olympics, which would hopefully lead to it being added as a full contest.

This did not happen and Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.

In the modern bodybuilding industry, the term " professional " generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization.

Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card.

Due to the growing concerns of the high cost, health consequences, and illegal nature of some steroids, many organizations have formed in response and have deemed themselves "natural" bodybuilding competitions.

In addition to the concerns noted, many promoters of bodybuilding have sought to shed the "freakish" perception that the general public has of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

In natural contests, the testing protocol ranges among organizations from lie detectors to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition.

It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition.

These organizations either have an American or worldwide presence and are not limited to the country in which they are headquartered.

Due to the number of people [ who? The first MR. Olympia was Mark Wingson, which was followed by Jeremy Buendia for consecutive years.

Like bodybuilding, the federations in which you can compete in are all the same, there is natural and regular as well but the main difference between the two is that men's physique pose in board shorts rather than a traditional posing suit.

Bodybuilders are much larger than the men physique competitors as well as have an extensive routine when posing while the Physique category only gets judged by the front and back poses.

Many of the competitors are not too large and have a bit of a more attainable and aesthetic physique in comparison to bodybuilding. Although this category started off slow, it grew tremendously in the past [ when?

This is the middle ground of both Men's Physique and Bodybuilding. The competitors in this category are not nearly as big as bodybuilders but not as small as mens physique competitors.

They pose and perform in mens boxer briefs to show off the legs, unlike Mens Physique which hide the legs in board shorts. Classic physique has only been around for 3 years now as it started in Danny Hester was the first Classic Physique Mr.

Olympia and now Chris Bumstead is the Mr. The first U. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in , is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity.

Olympia initially known as the "Miss" Olympia , the most prestigious contest for professionals, was held. The contest was a major turning point for female bodybuilding.

McLish inspired many future competitors to start training and competing. At the time, Francis was actually a powerlifter , though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late s and early s.

In recent years, the related areas of fitness and figure competition have increased in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding.

McLish would closely resemble what is thought of today as a fitness and figure competitor, instead of what is now considered a female bodybuilder.

Fitness competitions also have a gymnastic element to them. In competitive bodybuilding, bodybuilders aspire to present an aesthetically pleasing body on stage.

Each competitor also performs a personal choreographed routine to display their physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring.

Bodybuilders usually spend a lot of time practising their posing in front of mirrors or under the guidance of their coach.

In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting , where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry.

Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete. The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year known as the "off-season" and, approximately 12—14 weeks from competition, lose a maximum of body fat referred to as "cutting" while preserving as much muscular mass as possible.

The bulking phase entails remaining in a net positive energy balance calorie surplus. The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue.

The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.

The cutting phase entails remaining in a net negative energy balance calorie deficit. The main goal of cutting is to oxidize fat while preserving as much muscle as possible.

The larger the calorie deficit, the faster one will lose weight. However, a large calorie deficit will also create the risk of losing muscle tissue.

The bulking and cutting strategy is effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance.

Some gain in fat mass is expected, which athletes seek to oxidize in a cutting period while maintaining as much lean mass as possible.

The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season".

A common tactic for keeping fat low and muscle mass high is to have higher calorie and lower calorie days to maintain a balance between gain and loss.

Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a low amount of fats.

Macronutrient goals carbs, fats, and proteins will be different for each person, but it is ideal to get as close as possible. Weightlifters who are attempting to gain mass quickly with no aesthetic concerns often choose to use the "dirty bulk" method.

In the last week leading up to a contest, bodybuilders usually decrease their consumption of water , sodium , and carbohydrates , the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle.

The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading is undertaken to increase the size of the muscles through replenishment of their glycogen.

The goal is to maximize leanness and increase the visibility of veins, or " vascularity ". The muscular definition and vascularity are further enhanced immediately before appearing on stage by darkening the skin through tanning products and applying oils to the skin to increase shine.

Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step, called "pumping", consists in performing exercises with light weights or other kinds of low resistance for instance two athletes can "pump" each other by holding a towel and pulling in turn , just before the contest, to fill the muscles with blood and further increase their size and density.

Bodybuilders use three main strategies to maximize muscle hypertrophy :. Bodybuilders often shorten these three steps into the well-known motto "eat clean, train hard, sleep well".

Intensive weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma.

These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness DOMS. It is the repair of these micro-traumas that results in muscle growth.

Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.

Weight training aims to build muscle by prompting two different types of hypertrophy : sarcoplasmic and myofibrillar.

Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength.

Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.

Many trainees like to cycle between the two methods in order to prevent the body from adapting maintaining a progressive overload , possibly emphasizing whichever method more suits their goals; typically, a bodybuilder will aim at sarcoplasmic hypertrophy most of the time but may change to a myofibrillar hypertrophy kind of training temporarily in order to move past a plateau.

However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from "muscular confusion".

The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass.

In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat.

Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.

Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery.

Carbohydrates also promote secretion of insulin , a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.

This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat.

This may help to replenish glycogen stored within the muscle, and to stimulate muscle protein synthesis.

The motor proteins actin and myosin generate the forces exerted by contracting muscles. Cortisol decreases amino acid uptake by muscle and inhibits protein synthesis.

Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein.

Whey is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high biological value BV and quick absorption rates.

Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.

Bodybuilders were previously thought to require protein with a higher BV than that of soy , which was additionally avoided due to its alleged estrogenic female hormone properties, though more recent studies have shown that soy actually contains phytoestrogens which compete with estrogens in the male body and can block estrogenic actions.

Some bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals e.

This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase.

Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.

Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types I and II of muscle fibers, likely caused by an increased synthesis of muscle proteins.

They also provoke undesired side effects including hepatotoxicity , gynecomastia , acne , the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.

HGH is also used by female bodybuilders to obtain bigger muscles "while maintaining a 'female appearance'". Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging , which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone levels.

Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.

In rodents, knockdown of metallothionein gene expression results in activation of the Akt pathway and increases in myotube size, in type IIb fiber hypertrophy, and ultimately in muscle strength.

A recent trend in bodybuilding is to inject synthol [58] into muscles to create larger bulges, or injecting PMMA into muscles to shape them.

Bodybuilder Women Video

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Chyna Age: Lisa Marie Varon Age: Nicole Bass Age: Betty Pariso Age: Nikki Fuller Age: Rebekka Armstrong Age: Amanda Latona Age: Tonya Knight Age: Yaxeni Oriquen Age: Sharon Bruneau Age: Melissa Coates Age: Oksana Grishina Age: Raye Hollitt Age: Iris Kyle Age: Pauline Nordin Age: Dayana Cadeau Age: Debbie Bramwell Age: It's hypertrophy.

It's aesthetic, but it comes with the added benefits of strength, confidence, and definition. We know pretty muscles aren't weak muscles.

And building them is not for the weak minded. We also know making your body look phenomenal doesn't require an audience.

When you're driven to train hard for the purpose of molding your body with muscle, you can call yourself a bodybuilder without ever gracing the stage.

Some women believe working out for aesthetic purposes requires tons of cardio, calorie restriction, and reaching an all-time low on the scale.

Many think it requires following an extremely regimented diet, never taking a day off from the gym, and perhaps even dropping a few grand on a coach.

These are common misconceptions. First of all, you don't have to have a coach to be a bodybuilder. Furthermore, if you believe an aesthetically-pleasing body is one that looks malnourished, you need to fix your mind.

You're not a bodybuilder if you believe that, because by definition you're not building your body. You'd be tearing it down.

Achieving your best look has nothing to do with whittling yourself away. No female who dedicates her time to the art of bodybuilding would sacrifice what she's accomplished under the iron.

If you're a bodybuilder, the scale is irrelevant to your goals. You know growing muscle creates a body that's efficient — one that doesn't need constant regulation of scale weight, macronutrients, calories, or time on the treadmill.

You know it produces a metabolism that's revved up. So cardio and neurotic counting never need to be at the top of your to-do list.

They're options, not essentials. Don't have a six pack? Don't worry. Being ripped isn't a prerequisite for identifying as a bodybuilder.

You also don't have to stop rock climbing, dancing, running, doing yoga or baking and eating goodies. Bodybuilding is inclusive. It just means that your main goal is growing muscle and achieving the look that comes with it.

Because of this goal, you'll never go to the gym to compensate for a big meal, undo any holiday splurges, or punish yourself for missed workouts.

It means the gym isn't a prison cell. It's your oasis. It's your place for growth. Female bodybuilders know that a firmer and more compact body is the byproduct of weight training.

Yet, ironically, focusing on hypertrophy releases them from the pressure of being smaller. It banishes the idea that exercise has to tear them down.

Other upshots besides fat loss include pleasurable yet challenging workouts, better health and vitality, increased insulin sensitivity, big meals that actually speed up physique goals instead of derailing them, and continual efforts that don't feel like martyrdom.

When your main goal is building muscle, consistency takes care of itself. Your challenge is to grow muscle through repeated efforts; and, unlike the goal of becoming supermodel thin, it's a challenge that's absolutely within reach.

Building muscle and having good workouts is positive reinforcement to continue building muscle and having good workouts. Bodybuilding is the act of impactful workouts — the ones you want to keep coming back to instead of the punishment you want to avoid.

Rachel McLish once said that the thing about bodybuilding is that it showcases our genetics. Let this point sink in because it'll set you free. It means that there's no need for us to worry about what other people look like, or strive for a look that's not within our genetic potential.

It means there's no reason to compare yourself to someone else who has different genetics. And we all have different genetics.

Can't achieve the same build as another woman? Because she can't achieve the same build as you. She has a different anatomical structure, and both of you at your very best will look dramatically different yet equally beautiful depending on who you ask and what you're wearing.

So don't worry about what other people's bodies look like. You have a unique set of genetics and your bodybuilding lifestyle will determine the way those genetics are expressed.

You might have the potential to build a bubble butt. You might not. Work hard anyway. Hip thrust. See what your genetic potential has in store for your glutes.

A muscular butt is a gorgeous butt no matter what shape it turns out to be, and that shape is going to be determined by a variety of factors including your bone structure and hip width.

Build your body and become your own flavor of beauty. Because nobody else can achieve that look but you. Female bodybuilders might work out with aesthetic goals in mind, but that doesn't mean they're not pursuing other things and continually challenging themselves.

Our lives don't revolve around looks, but we do take pleasure in being able to achieve the shapes and lines that only muscle can create.

Muscle is just one of our barometers for progress. It tells us that what we're doing is working. But aside from earning a killer physique, we train for many things.

We train to build confidence in our careers and in the bedroom. We train for bone health, insulin sensitivity, and longevity.

We train for increased energy, because the work we put into it is an investment that always pays off. We train for mental clarity.

We train because we'd rather look like Wonder Woman than Barbie. We train because building muscle increases our bodies' production of the hormones that burn fat, even when fat loss isn't our main goal.

We train to be the type of woman nobody wants to mess with. We train to build grit. We train for habitual excellence. We train for ourselves.

Get strong like a powerlifter, jacked like a bodybuilder, and powerful like an athlete Try this. This forgotten move will make your delts stronger, rounder, and healthier.

Geez, what more do you want? Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here. Technically sound strength training is dependent on good mobility.

Here are the moves experienced lifters need. Training doesn't have to be a calculus equation. Here's how to make gains and look great without sweating the small stuff.

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better CrossFit with guns, a supplement ingredient quiz with prizes , and the delicious food that keeps you full for hours.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

Deadlifts, overhead presses, and farmer's walks are the most important exercises. Here's why. Get ripped fast with 9-minute workouts!

Too bad most "fit" people will likely throw up on minute 8. A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely.

In fact, it's better for your shoulders. And it delivers, every time.

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