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.
