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Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
8 min read
Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
Ignore Them At Your Peril..
Overdo it
If you go too hard, boy oh boy will you feel it EVERYWHERE over the next few days. Our legs are some of the longest, largest muscles in the body and they get used every time we walk, let alone when we work them hard in the gym. You can overdo it by pushing yourself to go past the point of total muscle failure, adding on more sets than you need, and even forcing yourself to stick to a higher weight than you’re comfortable with. Go hard, but not TOO hard!
Drop your form
This goes hand in hand with #1 above — push yourself too hard or go too heavy and you’ll be more likely to let your form slip to compensate for the added difficulty and strain. Using “lazy” or improper form can engage the wrong muscles in the wrong ways and leave you feeling sore the next day, even when you technically aren’t overdoing it. Use a mirror every now and then to check on your form and be sure to do your exercises the right way, even when it’s hard!
Skip it
I know how played-out this joke is, but I’m serious here: Don’t skip leg day! Not only is it essential to commit to dedicated leg workouts if you want definition, but the rest of your workouts depend on leg strength too! Most machines require you to dig your feet into the ground and push off slightly, as do weight benches — the stronger your lower body, the more juice you can get out of everything else you do in the gym. Crushing leg day is essential for making every other workout count!Leg day is essential to get right, but what you do outside of the gym is equally important for getting the most mileage possible out of your hard work. To build the body composition you want sustainably and reap the benefits of your nutrition and exercise…
8 min read
Ignore Them At Your Peril..
Overdo it
If you go too hard, boy oh boy will you feel it EVERYWHERE over the next few days. Our legs are some of the longest, largest muscles in the body and they get used every time we walk, let alone when we work them hard in the gym. You can overdo it by pushing yourself to go past the point of total muscle failure, adding on more sets than you need, and even forcing yourself to stick to a higher weight than you’re comfortable with. Go hard, but not TOO hard!
Drop your form
This goes hand in hand with #1 above — push yourself too hard or go too heavy and you’ll be more likely to let your form slip to compensate for the added difficulty and strain. Using “lazy” or improper form can engage the wrong muscles in the wrong ways and leave you feeling sore the next day, even when you technically aren’t overdoing it. Use a mirror every now and then to check on your form and be sure to do your exercises the right way, even when it’s hard!
Skip it
I know how played-out this joke is, but I’m serious here: Don’t skip leg day! Not only is it essential to commit to dedicated leg workouts if you want definition, but the rest of your workouts depend on leg strength too! Most machines require you to dig your feet into the ground and push off slightly, as do weight benches — the stronger your lower body, the more juice you can get out of everything else you do in the gym. Crushing leg day is essential for making every other workout count!Leg day is essential to get right, but what you do outside of the gym is equally important for getting the most mileage possible out of your hard work. To build the body composition you want sustainably and reap the benefits of your nutrition and exercise…
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
8 min read
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
watch
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SUMMARY
In this video I’m going to show you why soreness isn’t everything it’s cracked up to be, plus a better approach to measuring your progress: https://warriorbabe.com/resources/why-post-workout-soreness-doesnt-mean-youre-making-progress
It’s easy to feel that if you’re not sore, you didn’t push yourself hard enough… but this attitude is precisely what’s holding many women back!
There are more effective ways to gauge your progress and hold yourself accountable, and once you begin implementing them, getting in control of your body becomes a whole lot easier.
If you feel like you aren’t pushing yourself enough in the gym or you just want to get more out of your workouts, check out this video and I’ll show you how to finally get the results you’re looking for!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
Instagram: https://www.instagram.com/nikkieystott/
TikTok: https://www.tiktok.com/@nikkieystott
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SUMMARY
This is actually a module from our premium course, the WarriorBabe Blueprint — normally, you’d have to buy the entire course to see this video … but I know it’s going to be so valuable to women who are struggling right now, so I’m giving you a peek into the program entirely for free!
If you want to get rid of the ‘fluff’ and know you already have some muscle hiding underneath it — this training will help you melt off that outer layer.
Or if you have any flabby or saggy areas and want to tone them specifically — this will help you do that.
But the only way you can start is by knowing your body type.
There are 6 possibilities in total … and I included the exact questions you need to answer in order to know which one you fall into.
Once you know that, you have the foundation for calculating your macros. If you try calculating them without knowing your body type, you’ll end up eating for someone else’s body … and it will be nearly impossible for you to see any meaningful results.
I include a quiz with all the questions toward the end of the video — but I tell you exactly what these body types mean, so don’t skip ahead!
If you’re ready to learn more about the WarriorBabe Blueprint, you can send in an application and we’ll see if my team’s the right fit to help you.
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SUMMARY
Cutting isn’t always the way to get toned faster…
If your goal is to lose 5 to 10 pounds, you’re probably not ready for a cutting phase — a calorie deficit will be too extreme and actively hinder your results!
Instead, it’s time to go into maintenance: keeping your weight the same while decreasing body fat and building up muscle stores.
The scale won’t change, but the way you look and feel WILL… and that’s the entire goal!
In this video, I’m going to show you exactly when to go into a maintenance phase and how to run one successfully, plus I’ll give you a look into the insane results you can expect when you tackle maintenance correctly.
More energy… better mood… greater strength… deeper sleep.
Check out the video above for all the details!
Nikkiey & the WarriorBabe team
If you’re tired of chasing unrealistic expectations of your body and health, you’re not alone. Just 5 years ago, I was in the exact same place… working out constantly, cutting back my diet further and further, desperately searching for a way to get the figure I wanted without having to suffer any more.
Everything changed when I discovered macro nutrients and used them to finally get in control of my body. I was able to eat more, work out less, and see more lean muscle growth — it transformed my life, and since then I’ve made it a point to share what I’ve learned with as many women as possible.
Since starting WarriorBabe, I’ve helped over 10,000 women get toned… and I want you to be the next.
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
You’ll find a short video training you can watch in a single sitting and begin implementing TODAY.
Thanks for watching!
FOLLOW ME AT:
Nikkiey Stott Instagram: https://www.instagram.com/nikkieystott/
WarriorBabe Instagram: https://www.instagram.com/warriorbabe/
TikTok: https://www.tiktok.com/@nikkieystott
https://warriorbabe.com/pages/macroaccelerator/
https://1stphorm.com/WarriorBabe1P
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SUMMARY
Hey babe — in this video I’m going to answer 4 questions from my weekly livestream!
I cover:
1. How long to stay in a build phase and how to know when you’re finished
2. Why you should NEVER combine intermittent fasting with lifting or any form of strength training
3. What to eat pre-workout for maximum muscle gain and fat loss
4. The relationship between the building and cutting phases, and how to use them in relation to each other.
Join me in the video above where I deep-dive into these questions and show you how to build a toned body that will last you forever!
SUMMARY
If you’re in the gym for hours every day, you’re killing your body’s ability to recover — and without recovery, you’re never going to see the gains or loss you’re looking for. Your body needs regular rest (and the right kind of rest) to build muscle and burn fat.
I even found out that one of my Blueprint members was actively losing muscle mass — and it didn’t take long for me to figure out why (I break it down in detail in the video).
Here’s a quick breakdown of what you’ll by watching:
- Why you must take full days off from working out — what happens inside your body when you don’t — and exactly how many rest days you should be taking…
- The importance of getting enough sleep — and how much sleep your body needs to recover…
- Why you should always stay on top of your nutrition, especially when you don’t work out…
- And why you need to stretch! (a lot)
Hint: it’s not about overworking your body … it’s about giving your body what it needs to get the results you want!
If you want more in-depth tips on how to structure your workouts for your unique body, including way more recovery tips, apply for a private strategy session with my team and me here.
Video Description
In this episode Nikkiey Stott breaks down what it really means to get “toned” and debunks some of the most common myths around this popular fitness goal. We’ll dive into the science of building muscle and losing fat, and why these two processes are key to achieving a lean, defined physique. From understanding the importance of strength training to optimizing your nutrition, you’ll learn exactly what it takes to reach that toned look without falling for quick-fix fads or gimmicks. Tune in to discover how to create a strong, confident, and sculpted body the right way!
Video Description
Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we debunk the myth that lifting weights will make women bulky. Learn about the science behind muscle growth, the benefits of strength training, and why women are less likely to gain excessive muscle mass. Discover how lifting weights can help you achieve a toned, lean physique, boost your metabolism, and improve your overall health and confidence.Tune in for expert insights that will empower you to embrace strength training. Subscribe, leave a review, and share this episode with friends who need this valuable information.
Video Description
This Warrior Babe completely reshaped her body in just two and a half years by building muscle and shedding body fat. And get this, she’s 60 years old! 💪We’ll take you step-by-step through her process, from gaining 20 pounds of muscle in her first building phase to losing it in her first cut. Stay tuned until the end to discover why alternating between building and fat loss phases is key to muscle growth.Here’s the deal: building muscle at any age, especially for menopausal women, is all about consistency, hard work, and a strategic approach to nutrition and training. Cheryl's journey shows how increasing caloric intake, focusing on protein, and committing to strength training can transform your body. No shortcuts, just dedication and smart planning.Ready to start your own transformation? Let’s build muscle, lose fat, and redefine what’s possible at any age.
Video Description
Think doing cardio alone will get you toned? Think again.Cardio is great for your heart and overall fitness, but it’s not the magic bullet for getting that toned, sculpted look. If you want to build muscle and achieve a lean physique, you need to incorporate strength training into your routine.In this video, we dive into why cardio alone isn’t enough. We’ll discuss the importance of resistance training, how it helps build muscle, and why a combination of cardio and strength workouts is the key to transforming your body.We’ll also touch on the benefits of lifting weights, from boosting your metabolism to improving your bone density, and how it can help you maintain a healthy weight as you age.Join us as we break down the myths and get real about what it takes to achieve a toned, strong body. Don’t miss out on these essential insights!
listen
Episode Description
In this episode Nikkiey Stott dives into one of the most common challenges on a fitness journey—cravings. She explores why cravings happen, from emotional triggers to nutrient deficiencies, and how to handle them in a way that aligns with your goals. You’ll learn practical strategies to prevent cravings, respond to them in the moment, and build a healthier relationship with food without feeling restricted or guilty. If cravings are holding you back or causing you frustration, this episode is packed with tips to help you stay in control and keep progressing toward your goals.
Episode Description
This Warrior Babe completely reshaped her body in just two and a half years by building muscle and shedding body fat. And get this, she’s 60 years old! 💪We’ll take you step-by-step through her process, from gaining 20 pounds of muscle in her first building phase to losing it in her first cut. Stay tuned until the end to discover why alternating between building and fat loss phases is key to muscle growth.Here’s the deal: building muscle at any age, especially for menopausal women, is all about consistency, hard work, and a strategic approach to nutrition and training. Cheryl's journey shows how increasing caloric intake, focusing on protein, and committing to strength training can transform your body. No shortcuts, just dedication and smart planning.Ready to start your own transformation? Let’s build muscle, lose fat, and redefine what’s possible at any age.
Episode Description
Deep dive into the world of strength training and muscle building in this awesome conversation with Nikkiey Stott and Dr. Morgan Nolte (@drmorgannolte), as they explore the transformative effects of lifting weights and how it can significantly enhance not just your physique but your overall health.What's Inside:The Science of Strength: Discover the essential role of muscle mass in boosting metabolism, enhancing bone density, and improving quality of life.Training Tips: Nikkiey Stott shares her top strategies for effective muscle building, tailored for both beginners and seasoned gym-goers.Health Benefits: Dr. Morgan Nolte breaks down the health benefits associated with strength training, including better cardiovascular health and improved cognitive function.Overcoming Barriers: Hear real stories about overcoming the common fears and misconceptions surrounding weight lifting, particularly for women.Whether you're looking to start your fitness journey or seeking to push your limits, this episode is packed with insights and motivation to help you achieve your strongest self.
Episode Description
Let's talk about Delayed Onset Muscle Soreness (DOMS)If you've ever found yourself walking funny after leg day or been victim to the tender touch of post-bench press blues, you know exactly what we're diving into.In this deep dive, we’ll unravel the mysteries of DOMS:The Science of Sore: What’s happening under the skin when soreness sets in a day or two after your workout.Pain or Gain?: We discuss whether soreness is a true marker of an effective workout or just a sign to take it easy.Recovery Tactics: From nutrition to rest, we explore the best strategies to alleviate soreness and get back to training faster.Prevention Tips: Can you avoid DOMS altogether, or is it an inevitable rite of passage on the road to glory?Join us as we decode the myths, share the truths, and arm you with knowledge so you can face DOMS like a champ.🔥 Tune in now and don't forget to subscribe for a weekly dose of fitness truths, hardcore health insights, and all the tips you need to stay on top of your game.Got your own tales of triumph over DOMS? Share your best recovery hacks in the comments below and let’s help each other stay in the fight. Keep pushing, keep growing, and let’s get after it!
Episode Description
In this episode, we revisit the untapped potential of strength training, debunks common myths, and reveals how strategic macros can reshape your body. Whether you're 40, 50, or beyond, it's never too late to ignite a revolution in your health and vitality. Discover how to craft a sustainable fitness and nutrition program that aligns perfectly with your life goals with The Macro Hour.#StrengthForLife #MuscleMagic #EmpoweredFitness #NutritionNerds #BodySculpting #MetabolicMastery #MatureMuscle #WellnessWarriors #FitnessForForty #VibrantVitality #WarriorBabeWay #HealthyHabits #DynamicDiet #UnleashPotential #FitTribe #FitOver40 #FitOver50
Episode Description
For anyone experiencing stubborn plateaus in their fitness journey, Episode 87 is a game-changer. Join us for a lively discussion jam-packed with doable tactics to overcome obstacles and rekindle your progress. Tune in now and let's break through those plateaus! Instead of settling for stagnation, embrace change and move forward to achieve the physique and level of health you've been aiming for. Your moment of truth is now!
Episode Description
An enlightening discussion that unveils the mechanics of how your body responds to different forms of physical activity. Breaking down the physiological processes, from muscle contractions to oxygen utilization, shedding light on how each component contributes to overall fitness. This episode is a reminder that exercise is more than just sweat and effort; it's a strategic endeavor with profound benefits for your body and mind. Armed with this knowledge, you'll approach your fitness journey with newfound clarity and purpose. Tune in now to elevate your workouts, enhance your results, and unlock the full potential of your body!
Episode Description
This is your guide to kickstarting a fitness journey, even in the busiest of months. Tune in now and join us for four practical tips that empower you to prioritize your health and well-being amidst a hectic schedule. It's time to embrace the transformative power of small, consistent steps.
Episode Description
We explore the four compelling reasons behind the switch to full-body workouts. Join us for a candid discussion on how this shift can enhance your fitness journey. We also breakdown the benefits of full-body training, from time efficiency to muscle engagement. Whether you're considering a change or simply curious about the advantages, this episode will shed light on the transformative potential of full-body workouts. Tune in now and discover why this shift might be the key to unlocking your fitness goals!
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