Significance Of Blood Supply

During A Woman's Exercise Program

by Phil Beckett

When you use proper woman's fitness techniques during an exercise session you'll notice that your blood will fill up the specific muscle or muscle groups you're training.

When you force blood into your muscles during your workout it helps to create the "micro trauma" or tiny little tears in your muscles that are needed in order for your muscles to improve and develop.

When you create these micro tears in your muscles, your muscle tissues will actually repair and rebuild themselves and develop a firm toned look.

But in order for this to happen, you have to allow sufficient rest. This is why you never work the same muscles or muscle groups two days in a row.

Your rest period is just as important as the actual exercise and nutrition portions of your fitness program.

When you're using proper exercise technique you'll feel a slight warmth, fatigue and the "burning" feeling people often mention at the end of each set for all the muscle groups you are working.

If you don't notice any of this happening during your workout then you may need to adjust your exercise form and technique.

In addition don't make the mistake of eating right before your fitness session. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the muscles you're working.

Eating too before your workout will not allow you to get enough blood into the muscles you are working.

Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength.

Top 10 Woman's Fitness Nutritional Guidelines

  1. You must eat a minimum of 4, but preferably least six meals a day.

    The typical nutritional advice of cutting back on calories and consuming no more than three square meals a day in an attempt to shift in your fat burning efforts in high gear, you'll actually be throwing the whole process into reverse.

    You must make sure that you are fuelling your body properly. If you do not, your body will begin to break down muscle protein for energy. When your body is properly fed, it can perform at its highest level.
  2. At each meal, make sure you eat protein, carbohydrates, with a little bit of fat. It's a simple fact, of your body will work better with a balance of all three.
  3. Use proper portion sizes. Use a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.
  4. Plan your meals ahead of time. If you fix your meals at the beginning of each week and freeze them, you are more likely to stick with it.

    Get containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store your food. having nutritious meals within reach during a hectic day can keep you on track.
  5. Drink to 10 glasses of water each day. It's extremely important to stay well hydrated when following an intense training, nutrition, and supplement program.
  6. Drink at least one glass of water with each of your meals and more throughout the day.
  7. Do not eat right before or right after you train. If possible, train first thing in the morning on an empty stomach. You should also wait approximately one hour after working out before you eat.

    The reason for this is that after an intense exercise session your body will continue to burn fat calories for up to one hour.
  8. Use high-quality supplements. The proper supplements can help make up for any nutritional deficiencies and enhance your performance. But be careful, not all products are the same.
  9. Find your reason for staying on track. Take a moment to consider here are emotional trigger and use it to stay committed to your nutrition program.
  10. Be consistent. Do not eat good four days a week and eat bad the other three days.

It takes a lot of motivation to stick with a fitness plan and a properly structured and well-planned fitness program and to build your best body. And you have to have the desire to do it.

In order to keep your fitness program on track you have to go beyond the point where others stop.

Every day you have to be inspired by your specific goal, you have to find a way to stick with your plan.

When you do this you are assured of succeeding.

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About the Author

Phil Beckett is the author of The New Women's Guide To Successful Weight Loss & Fitness. He's helped thousands of women with their weight loss & fitness goals over the past 14 years. Visit to contact Phil.

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