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Pounds .
According to strengthlevel . com , this is the “ intermediate ” standard weight resistance that a 130-pound woman should be able to squat . Note , however , that there is enormous variance from a total beginner ( expected 58 pounds lift ) to advanced ( 207 pounds ) and elite ( 274 pounds ). In terms of the bench press , a woman weighing 130 pounds would be expected to lift anywhere from 34 pounds ( total beginner ) to 198 pounds ( elite ), with the “ intermediate ” classification set at 99 pounds . Bottom line : training makes an enormous difference . The Bad News : Just two sausages a week may increase breast cancer risk . A team of researchers at the University of Glasgow ’ s ( Scotland ) Institute and Wellbeing looked at 260,000 women ’ s dietary regimens and it was bad news for the popular breakfast food . The study , as published in The European Journal of Cancer , determined that women who consumed nine grams of processed meats per day or more ( the equivalent of two sausages a week ) increase their risk of breast cancer by 20 per cent . Processed foods have a modified composition rife with chemicals and include sausages , bacon , hot dogs and salami . Interesting , the study did not show a direct relationship between red meat consumption and breast cancer risk increase . Nonetheless , in 2015 , the World Health Organization ( WHO ) confirmed that processed foods increase the risk of colorectal cancer as well .
NEVER GIVE UP ON THE PULL-UP !
Want a sexy , sculpted upper back ? This muscle group is a great indicator of a woman who looks athletic and strong , exuding confidence . Pull-ups are still the best way to achieve this , but it ’ s important to understand the best way to do them . Wide-grip , overhand-grip pull-ups are what you want to perform . This is because they target the upper lats and high-positioned teres major muscles better . If you do a pull-up in the “ chin-up ” style ( i . e . with a narrow , underhand grip ), you ’ ll be hitting mainly your lower lats . This can give you a “ blocky ” appearance due to their proximity with your waist . With the wide-grip , you won ’ t be able to perform as many reps as the narrow-grip , but just ignore the numbers .
Many women , when starting out , are in fact unable to perform a full wide-grip rep at all , so they can develop pull-up strength with other back moves like the wide-grip lat pulldown , and the assisted pull-up machine ( which uses a counter-weight ). As long as you give it your best effort , the strength will come – you ’ ll be able to do a wide-grip pull-up using your own bodyweight eventually and rock a hella sexy back .
Christine Finn is a double pro athlete with UFE ( Figure and Fitness Model ). She resides in Whitby , Ontario and is an Atlantic Canada fitness champion and actress .
CHRISTINE ’ S PRO TIPS : 1 .
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If hitting the gym isn ’ t your thing , find something that is , like boxing or volleyball or a couple of different sports . Group training can be a great way to get started . Your group will keep you accountable and you ’ ll be forced to give it your all so you don ’ t look like a wimp . This is an excellent way to learn about effective alternatives to the gym .
In order to grow muscle , you have to break down muscle fibre . This is best done through resistance training using a long-term plan . But then you must insist on feeding your muscles with quality protein so they can repair and grow . Make sure you supplement any nutrition gaps because it ' s essential to fuel your muscles in order for them to grow .
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