The Girlfriend Workout – an eBook
Foreword
Part One: An Introduction to Weights for Women
Welcome
Can This Book Really Change My Body?
Why weights for women work
Common Misconceptions
Basic Principles of Weight Training
The Gym
Equipment
Your needs
Progressive Overload
Reps & Sets
Failure
Range of Motion
Warm Ups
Intensity
Rest
Breathing
Recovery
Fitness with Attitude
Believe in Yourself
Set Goals
Keep a Gym Diary
Crank up the Tunes
Part Two: The Girlfriend Workout
The Program
Program Selection
Stretching
Strength
Soft Tissue
Steady State (Cardio)
Part Three: The Diet
Getting Started
Drink more water
Increase Protein Intake
Fuel the Fire
Eat healthy fats
Maintain a Food Log
Bringing it together
The Golden Rules
Part Four: The Templates
Program Template
Stage One
Stage Two
Body composition Template
Using the Templates
Progressing…
Upping the Ante
Further Progression
