Table Of Content

Strong Curves 21 Secrets to Getting Fit and Building the Body of Your Dreams NewBodyNewLife © Copyright 2021 by NewBodyNewLife. All right reserved. The work contained herein has been produced with the intent to provide relevant knowledge and information on the topic on the topic described in the title for entertainment purposes only. While the author has gone to every extent to furnish up-to-date and true information, no claims can be made as to its accuracy or validity as the author has made no claims to be an expert on this topic. Notwithstanding, the reader is asked to do their own research and consult any subject matter experts they deem necessary to ensure the quality and accuracy of the material presented herein. This statement is legally binding as deemed by the Committee of Publishers Association and the American Bar Association for the territory of the United States. Other jurisdictions may apply their own legal statutes. Any reproduction, transmission, or copying of this material contained in this work without the express written consent of the copyright holder shall be deemed as a copyright violation as per the current legislation in force on the date of publishing and the subsequent time thereafter. All additional works derived from this material may be claimed by the holder of this copyright. The data, depictions, events, descriptions, and all other information forthwith are considered to be true, fair, and accurate unless the work is expressly described as a work of fiction. Regardless of the nature of this work, the Publisher is exempt from any responsibility for actions taken by the reader in conjunction with this work. The Publisher acknowledges that the reader acts of their own accord and releases the author and Publisher of any responsibility for the observance of tips, advice, counsel, strategies, and techniques that may be offered in this volume. Table of Contents Introduction Chapter 1: Nutrition Drink Water Heart Health and Water Weight Loss and Water Hydration Protein Shakes Can Protein Shakes Build Muscle? Other Benefits How Much Protein? When To Drink Protein Shakes? Avoid Processed Foods Cut Back on Sugar Add Healthy Fats Healthy Fats Are Important Fats Help You Feel Full Brain Health Improves Mood Improves Skin Helps Hormones Do I Really Need To Add Fat? Best Sources of Fats Portion Sizes Gut Health Chapter 2: Fitness Do Target Exercises Every Other Day Do Reps To Gain Strength Whole Body Split It Up Maximize the Workout Use the Right Weights You Need To Push For The Last Few Reps Your Weight Is Too Light What Exercise You Do Can Help You Find The Weight To Use Type of Weight Matters You Have To Listen To Your Body Focus on Quality, not Quantity Work Upper Body Every Two Days Do Just One More Chapter 3: Exercise Yoga Try the Tree Pose Try the Cat-Cow Pose Try Downward Dog Try Legs Up The Wall Pose Try Corpse Pose Cardio Planks HIIT Squats Fire Hydrants Lunges Pushups Tricep Dips Conclusion Introduction Thank you for choosing this book. I hope that you find all of the information helpful. We will be discussing 21 tips on how to get a fit and curvy body for women. These tips are supposed to help guide you through your fitness journey and should not be seen as hard and fast rules you have to follow. The first thing we are going to go over is nutrition. Diet can be one of the hardest things for people to figure out. We will go over seven tips that will help you improve your diet, including drinking water, protein shakes, avoiding processed foods, cutting back on sugar, and adding healthy fats, portion sizes, and gut health. Then we'll go into fitness tips. This will go over things that will help you get the most out of your exercises. We'll learn when to do target exercises, picking the right weight size, focusing on quality, and knowing when to add weight. Lastly, we will go over exercises that are great for women. We will cover not the only exercises that you should do, but where to start. We'll go over yoga, cardio, planks, HIIT, squats, fire hydrants, lunges, pushups, and tricep dips. Before we get into things, I would like to ask if you find any part of this book helpful to leave a review on Amazon. Chapter 1: Nutrition Nutrition and diet don't have to be something you dread. With a few suggestions and changes, your diet can be greatly improved, and you could see some weight start to melt off. Drink Water Everyone knows that water is essential for our bodies. All of our tissues, organs, and cells use water to maintain bodily functions, keep hydrated, and regulate temperature. Plus, water can be a lubricant to cushion your joints. When you drink water, you are helping your overall health. The CDC says that everybody should drink water each day. Heart Health and Water Water is extremely important for your heart. Our hearts constantly work to pump 2000 gallons of blood through our bodies daily. When you drink water and keep your body hydrated, you will help your heart do what it is supposed to do. Your heart can pump the blood a lot easier when you are hydrated. It lets the rest of your body's muscles work better. If you feel thirsty, your body is already dehydrated. Weight Loss and Water Water is calorie-free, and when you substitute water for juice or soda, you are reducing your caloric intake. Just changing on 20 ounces sugary beverage for a glass of water will reduce the number of calories you are putting into your body by 240. There aren't any standards for the number of glasses of water you need to drink each day since the intake will vary due to weight, sex, age, and a lot of other factors. A normal recommendation for a male over the age of 19 is to drink about 3.7 liters of water daily. A female over 19 years of age needs to drink 2.7 liters of water each day. Pregnant or lactating females should drink between 3 and 3.8 liters of water daily. These values take into consideration the water you get from foods and other beverages during your day. Hydration When you drink water, it keeps you from getting dehydrated. Being dehydrated can cause constipation, overheating, mood changes, confusion, and many other symptoms. The CDC says in order to decrease your chances of getting dehydrated, you need to drink some kind of drink with each meal and drink anytime you feel thirsty. A good way to see if you are drinking enough water is to look at your urine. If it is a dark yellow color, you need to drink more water. If it is a pale yellow or clear, you are getting enough water. If you don't like water, you can improve water's taste by adding some lime or lemon to it. This might help you get all the water you need if the taste has been the problem. Protein Shakes It doesn't matter if you work out regularly or not; you probably know what protein shakes are. They aren't reserved for just athletes or bodybuilders anymore. Protein powder has gained a lot of popularity in recent years. It doesn't matter your fitness goals or gender; everybody should try to consume enough protein to keep you as healthy as possible. Can Protein Shakes Build Muscle? Whey protein contains amino acids that can help build muscle. During any kind of athletic activity, muscle fibers will break down, and a good quality protein powder could help heal that damage while helping you recover faster. It can also help you have a better workout session. If you want to lean down, many studies have found that exercising and drinking protein shakes can help people who want to lose weight get better results while having less body fat and more lean muscles. It can also help improve your metabolism, which means you will burn more calories each day compared to people who don't exercise or drink protein shakes. Please understand that just drinking protein shakes isn't going to get you these results. This can only happen with a balanced diet and exercise. Other Benefits Protein shakes can help regenerate and refuel your muscles after your workout, helps improve your performance, and keep good overall health. Women need to get the right amount of protein to maintain and grow strong hair and nails because these are made from protein. Benefits won't stop there. Even though most women don't like taking a protein supplement because they don't want to look "manly," it is a good way to get in shape and gives you a holistic approach to wellness and health. Whey protein shakes can help manage weight, help control hunger, stabilize blood sugar, and reduce sugar cravings. How Much Protein? When it comes to serving sizes, it depends on you and your activity level. It would be best to experiment with portions until you find what works best for you. As a normal guide, if you want to lose a few pounds, you should drink 20 to 30 grams per serving. If you just want to build muscles, you should drink about 35 grams per serving. When To Drink Protein Shakes? Protein shakes can give you benefits both before and after your workout. It works great as a healthy snack that will fill you up. It is great for women who have busy lives. Even though it is great to have a protein-rich diet, protein shakes can increase the protein that you consume without adding extra fat and carbs that are usually present in the foods you eat, including legumes, beans, eggs, soy, fish, and meat. Protein shakes would be good to drink each morning as a quick meal that is easy for the body to digest. You could drink it before a workout as a snack. If you drink it about 45 minutes before you exercise, it could boost your energy levels, help you work harder and longer. If you drink a protein shake about 30 minutes after your workout, it will help your muscles recover quicker. Avoid Processed Foods Healthy experts don't agree on a lot, but they agree that we should be eating fewer processed foods. Processed foods are any type of food that is altered during preparation, making it more flavorful, convenient, and shelf-stable. Some foods are more processed than others. Purchasing pre-cut beans or a bagged salad is technically process foods, but they are minimally processed because there hasn't been a change to their natural state. However, a mac and cheese box is heavily processed because there have been chemical changes to the food with other additives added in. The majority of the foods we consume each day have been processed in some way or another. However, the issue with process foods isn't over things like canned tuna or canned vegetables. The concern is with heavily processed foods like jarred pasta sauces, crackers, and cake mixes. These foods make up more than half of our daily calories. These foods pose potential health risks, including: Higher risk of cancer – A five-year study of more than 100,000 people found that for each ten percent increase in ultra-processed food consumption, a 12% increase in risk for cancer. Too much fat, sugar, and sodium – Ultra-processed food include unhealthy levels of fat, sugar, and sodium. These ingredients make things taste great, but too much can lead to diabetes, high blood pressure, heart disease, and obesity. They lack nutritional value – All of the processing strips the foods of their basic nutrients, which is why a lot of foods are now fortified with minerals, fiber, and vitamins.