30 Bananas a Day!

For GIRLS out there, what do you do to build muscle/gain strength/muscle definition?

Please share any ideas.

Thanks for any tips/suggestions!

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Hello I'm obviously not a girl. But I am compelled to give you some advice non the less :)
There's one sure way to do this. Plane and simple you have to lift wieghts. (Heavy)
If you want to have any sort of advantage over any one. Your foundation should be built upon these following exercises. ( in my opinion)
1) back squat (heavy) I'd suggest 5x5.
2) dead lift
3) bench press
4) chin ups (weighted)
If your an advanced lifter I'd hands down recommend Olympic lifting. As it is a great combination of strength, speed, and flexibility.
Specially when it comes to overall strength. And body proportion.
I'd also recommend hight intensity training aswell.. Basically means you go hard out for short periods of time. And longer recovery.
This is a basic layout of how I train most of my female clients who have similair goals.
Hope this helps. Feel free to ask further questions.

I do; weight training, .. heavy 4 sets 8 reps usually (I had to get a personal trainer for a few months to learn the proper form and equipment// which you can learn on your own or ask the gym monkeys who are there all the time) Yoga for flexibility and balance (and long lean muscles), and rock climbing (in door and outdoor) for practical application and fun ! :)  and HIIT 1 or 2 times a week .. Eethan has it broken down pretty much exactly !  only way to build muscle is to push and pull heavy stuff haha!! 

as far as being able to actually see the muscles..  cut out all salt, drink water TONS or gallons rather of it,  and get on a schedule most pros in the muscle arena do some form of bulking and cutting .. we know you dont have to change your diet (like cut carbs or cals) but you can change your work out routine while your "bulking" to do heavy low reps build as much muscle  as you care to then when ur ready to "cut" just do more cardio lighter weights with more reps...  good luck sis hope that helped a lil 

I also weight train a few times a week- squats, deadlifts, lunges etc. Although the core of my fitness training is running as I am currently training for some ultra races- running 5 times a week of varying distances. I also include HIIT once a week or so as well as yoga. Foodwise, I follow a raw til 4 diet and have cut salt and overt fats. Trying to drink as much water as I can!

Good Luck!

Everybody's replies were so HELPFUL -- thank you all for the input.  The details were incredibly good and helpful.

Much appreciation to each one of you !!!

Freelee on the left after working as a personal trainer for about 5 years full time. She had lots of muscle but it was covered over with lots of fat/fluid retention. She doesnt do weights any more. Been to the gym literally about 10 times in the last 6 years. Still rates weight training though. Rides bikes up hills for about an hour of climbing around 3 times a week for the last 6 months. Rides at about 3 watts per kg each climb. Uses a power meter to pace with.

Hey, Harley!  Wow, a DR reply... I have such respect and appreciation for you.  And, Freelee!   :-)

Regarding biking, I was the one who asked if you'd ever do a video for first-timers buying a bike (so as to not get scammed by things you don't need).   So, I'm thinking other than the power-meter, that's about it, right?

DR I love you and Freelee and your message most of all. just wondering about those that have no muscle to show once they uncover fat and fluid..  I'm sure you have encountered women who want more strength, who can barely do a push up to start ...  I know the majority you often are trying to speak to are primarily looking to "slim down" but what about those with strength goals (maybe even for competitions) or the ones who have not been athletic prior to the lifestyle unlike Freelee.  Much love, appreciation and respect. :)

Remember that all the pro figure competitors GUZZLE stimulants/low dosage steroids and rebound their weight HARDCORE after competitions. They don't post those photos though lol!

If you get to hang around a few long enough you will see the emotional roller coaster effect calorie restriction has on someones personality.

What do you recommend for someone who wants to be a bodybuilder? 

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