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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
Learn the art of resilience as we dive deep into the valuable lessons that come from setbacks. Get inspired to face challenges head-on and emerge stronger than ever before. Failure is just a detour on the road to your dreams, and in this episode, you'll discover how to navigate it with grace and determination. Don't miss out on this opportunity to grow and thrive!
Episode Description
Explore Episode 44 as we discuss a common annoyance: cellulite!In this episode we're disclosing the raw information for permanently eradicating cellulite. Prepare yourself for some straightforward guidance and useful suggestions that will enable you to restore your confidence and enjoy your skin.Let cellulite go; it's time to take charge of your body and feel beautiful from the inside out. Discover the keys to smoother, healthier-looking skin by watching right away!
Episode Description
Intermittent fasting is all the rage right now. But does it work for building muscle? In this podcast Nikkiey (@NikkieyStott), gives her honest opinion on whether or not intermittent fasting works for gaining muscle. She also talks about majority of people do IF wrong and what doing it right looks like. Enjoy!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Episode Description
In this podcast Nikkiey (@NikkieyStott), will go over how to find your Maximum Heart Rate (MHR) and then calculate your heart rate zones. Knowing your heart rate zones is important because it will help you design an exercise routine that is specific to your fitness goals!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Episode Description
If you've ever wondered how to maximize your calorie burn and transform your fitness routine, you're in for a game-changing revelation. Join us as we delve into the scientific evidence supporting the notion that strength training outperforms traditional cardio in the calorie-burning department. It's time to challenge preconceived notions and adopt a more efficient and effective approach to your workouts. We'll present compelling research, expert insights, and actionable advice to help you make informed decisions about your fitness regimen. Discover the long-term benefits of building lean muscle, supercharging your metabolism, and achieving your health and wellness goals. Say goodbye to the monotony of traditional cardio and welcome a more efficient, calorie-burning workout.
Episode Description
So you had a great workout. You're feeling the burn and you're sore AF. But does that mean you're getting results? According to today's podcast, probably not. In fact, feeling sore after a workout might actually mean you're doing something wrong. Listen to today's episode to learn more!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Episode Description
In this podcast today Nikkiey (@NikkieyStott) will talk about the pros and cons of taking creatine. Some people swear by it, others say it's a waste of time. So what's the truth?While creatine has been extensively studied and has been shown to have several benefits. However, like any supplement, it also has its own pros and cons. In this podcast, she will break down the most common pros and cons of taking creatine. From increased muscle strength to improved exercise performance and muscle mass, she'll cover it all. Plus, she'll also discuss the potential downsides, such as weight gain and potential kidney damage. And please make sure to consult your healthcare provider before taking action on this advice!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Episode Description
In this episode Nikkiey (@NikkieyStott) answers listeners questions! She dives into answering what workout plan is right for you? And should you progressive overload? We hope this helps you! Enjoy!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-b******t, no-nonsense approach with a lot of love and heart to help you reach your goals.
Episode Description
In this podcast, Nikkiey (@NikkieyStott) is going to teach you how to increase every aspect of your daily energy expenditure. This will help you burn more fat and lose weight, as well as helping you build muscle to change your body composition.It can be tough to know where to start when it comes to getting in shape, but with these tips, you'll be on your way in no time! As long as you take the action she shares with you in this podcast!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-b******t, no-nonsense approach with a lot of love and heart to help you reach your goals.
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