The Protein Corner

Most lower body training advice for women is still built on outdated myths. Scroll through social media or search online for a leg day workout for women , and you’ll see the same recycled claims: high reps “tone” your thighs, light weights “shape” your glutes, and dumbbells are somehow better for building more “feminine” legs than barbells. All of this is wrong. You don’t tone muscle—you build it. And you don’t build it with workouts designed to avoid sweat or strain. You build it by getting stronger through heavy, compound weightlifting. That’s what this article will show you. You’ll learn the same principles my coaching team and I have used to help thousands of women build their strongest, most sculpted legs ever. Key Takeaways The fastest way to reshape your lower body is by getting progressively stronger at compound, free-weight exercises like squats, deadlifts, lunges, and hip thrusts. Aim to lift heavy—around 75–80% of your one-rep max, or weights you can handle for 8–...

“ Does pre-workout make you poop ?”  That may seem like a silly question, but it’s one many people ponder. Why do you feel the need to use the bathroom after taking pre-workout? What other factors contribute to pre-workout-induced pooping? And how can you choose a pre-workout that boosts your performance without making you rush to the restroom? Get evidence-based answers to these questions and more in this article.  Key Takeaways Yes, pre-workout can make you poop. Ingredients like caffeine, magnesium, vitamin C, sodium bicarbonate, and some artificial sweeteners can stimulate digestion and bowel movements. Taking pre-workout on an empty stomach increases the likelihood of needing to use the bathroom because the ingredients are absorbed more quickly. Switching to a low-stim energy drink or a stim-free pre-workout can help prevent digestive discomfort by reducing or removing caffeine, which is usually the main culprit. Going to the bathroom before training isn’t n...

I’ll never get sick of seeing women stop fearing weightlifting and start loving the feeling of being STRONG. Because here’s the truth: most women who want an hourglass figure don’t need to work out more—they need to train differently. They don’t need high-rep “toning” classes, Pilates core routines, or endless cardio. They need to build muscle in the right places—specifically the glutes, legs, shoulders, and upper back—while keeping body fat levels under control. Do that, and your physique changes fast: your lower body looks fuller, your upper body looks more defined, and your waist looks smaller by contrast. In other words, the “secret” to getting an hourglass figure is gaining full-body strength—and you do that with exercises like deadlifts, squats, presses, and pulldowns. In this article, you’ll learn the best hourglass body workout routine to build muscle in all the right places, plus how to use cardio and diet to get results faster.  Key Takeaways An hourglass body...