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What Is Maingaining? Does It Work for Building Muscle?

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If you’ve spent any time in fitness circles in recent years, you’ve probably heard the term maingaining . The idea sounds perfect: build muscle without gaining fat. Stay lean year-round. Skip the uncomfortable bulk and the miserable cut. Who wouldn’t want that? The problem is that maingaining is often oversold.  In some situations, it works. In many others, it doesn’t—or at least not in the way people think. In this article, you’ll learn what maingaining means, when it works, and who should (and shouldn’t) do it. Key Takeaways Maingaining means eating about the same number of calories you burn each day so you can try to build muscle without gaining fat. It works best if you’re new to lifting or coming back after time off and still have some body fat to lose. In that situation, your body can build muscle without needing extra calories. For most people who’ve been training for a while, maingaining leads to very slow or hard-to-notice progress. If you want to gain muscle...
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The Ultimate 3-Month Female Body Recomposition Workout Plan

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If you’re like most women, you want a very particular type of body. You want to be lean but not skinny, toned but not “bulky,” and you want a flat stomach, shapely legs, and a gravity-defying butt. You can have all these things. And you don’t need top-shelf genetics or to have done a lifetime of training, either. You have to know what you’re doing, though. Forget what the fitness magazines have told you—you don’t become a “goddess” by starving yourself and doing a masochistic amount of cardio. Instead, you need to take a completely different approach—a much healthier, more enjoyable, and sustainable one. In this article, you’ll learn the best workout routine for women, as well as a 3-month body recomposition workout plan for females that’ll get you on your way to building the body of your dreams in no time.  Key Takeaways To get a lean, toned body without looking bulky, you need to prioritize heavy strength training and progressive overload—not starvation diets or endl...
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The Best Full Body Workout for Women (Gym or Home)

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Many women think they need separate leg days, glute days, ab days, and other specialized workouts to build their ideal physique. They don’t. A well-designed full-body routine done a few times per week builds muscle faster, keeps workouts shorter, and produces a more balanced, athletic look than most complicated training splits.  This guide shows you exactly what actually works. Key Takeaways Most women can build muscle and strength effectively with three 45-minute full-body workouts per week. The most effective routines train all major muscle groups each session and prioritize exercises that train the parts of the body women generally want to develop most (the lower body). Focus on compound exercises, train close to failure, and apply progressive overload to maximize progress. You can follow the same plan at home or in the gym—just use exercises that work the same muscles with whatever equipment you have. You don’t need supplements to develop full-body muscle, but prot...
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