Building muscle as a woman
Separating fact from fiction on hormones and your cycle.
Strength training · Cycle · Nutrition
PDF ebook · 39 pages · English
For a long time, strength programs were designed for men, then handed to women without changing a thing. Yet your cycle, your hormones and your age all affect recovery, energy, appetite and sleep.
This guide separates fact from fiction on hormones and the cycle, and gives you a method to keep progressing all year. How to organize your month, when to push and when to ease off, how much protein to aim for, and how to lose fat without losing what you've built.
It ends with a complete program to build and shape your glutes, with three sessions and a lighter version for the week your energy dips.
The other guides
The Totem Reset
Boost your metabolism
Your body through menopause and beyond
The athlete's fuelWant support made for you?
The guides give you the guidelines. In one-to-one coaching, I adapt them to your body, your test results and your daily life, with support every day on WhatsApp. I also run coaching groups in French, English and Portuguese.