Muscle Building For Women!  
By Team iForce Nutrition

"I don't wanna get that big!"
As a female bodybuilder and coach for more than 7 years, I often hear from ladies, “I don’t want to get that big”. Well ladies, it’s not that easy! In fact, it’s incredibly difficult! Men struggle with gaining muscle even with an abundance of testosterone (the male hormone that helps build muscle).

Many women read fitness magazines for their idea of the ideal body. Usually it’s a beautiful competitor that’s lean, muscular and tan. It’s wonderful to have goals, but in order to get there, you MUST train! The women in the magazines have been weight training for years. If you want to build muscle and burn body fat, YOU need to train heavy too. The more muscle you build, the more energy it takes to maintain that muscle. That muscle actually helps you burn MORE calories and makes it easier to burn fat everyday!!

More Lean Body Mass (LBM) + Food + Time =  GOALS!

How to start:
If you’ve already got a good workout routine down, continue, but bump the weight up. Keep the reps somewhere between 8-12 and start at 3 sets of each exercise. Then, progress to 4 sets of each exercise.

If you don’t have a workout routine, get a book! Go to the book store. There are many different weight training books specifically for women.

Try a “split.” Now that you’re training heavier, you will most likely be sore more often. So split up your training throughout the week. Example: Day 1- Back, Day 2- Chest and Shoulders, Day 3- Legs, Day 4-OFF, Day 5- Arms and Abs, Day 6- Cardio, Day 7- OFF

Find a training partner you trust and have them spot you as you progress. Get a trainer! If you can’t find one, or want advice and help, email me: amyschmid05@yahoo.com

Keep a journal. Write down the weights, sets, reps and exercises each day. Then, next time you do the same exercises- bump up the weight!  Even a 2lbs increase makes a difference to your body.

Get enough protein and don’t be afraid to use supplements to assist in achieving to your goals.
Supplement Recommendations:
iFORCE’s Maximize and TT-33. Maximize is my favorite pre-workout drink. It gives you that extra pump and boost for ever workout, without the shakey or over stimulated feeling. And, TT-33 iFORCE’s newest   product, is the best time of fat burner out there!

So ladies, train hard and train heavy! Don’t be afraid of putting on muscle. Burn off some body fat and get that body you want!  And, if you get stuck along the way, write me. I would love to hear from you.

Get enough protein and don’t be afraid to use supplements to assist in achieving to your goals.
Use iForce PROTEAN™, MAXIMIZE INTENSE™ and TT-33™. MAXIMIZE INTENSE™ is my favorite pre-workout drink! It gives you that extra pump and boost for every workout, without the shakes or the feeling of being over-stimulated.