When you use proper woman's fitness techniques during an
exercise session you'll notice that your blood will fill up the
specific muscle or muscle groups you're training.

When you force blood into your muscles during your workout it helps to create the "micro trauma" or tiny little tears in your muscles that are needed in order for your muscles to improve and develop.

When you create these micro tears in your muscles, your muscle tissues will actually repair and rebuild themselves
and develop a firm toned look.

But in order for this to happen, you have to allow sufficient
rest. This is why you never work the same muscles or muscle groups two days in a row.

Your rest period is just as important as the actual exercise
and nutrition portions of your fitness program.

When you're using proper exercise technique you'll feel a
slight warmth, fatigue and the "burning" feeling people often mention at the end of each set for all the muscle groups you are working.

If you don't notice any of this happening during your workout then you may need to adjust your exercise form and technique.

In addition don't make the mistake of eating right before
your fitness session. This can cause your heart and
digestive system to work too hard and compromise the
oxygen and nutrient delivery to the muscles you're working.

Eating too before your workout will not allow you to get
enough blood into the muscles you are working.

Digestion takes a lot of blood to work effectively. The more
blood your body sends to digest your food the less blood is
available to go to your muscles, to rebuild and increase strength.

Top 10 Woman's Fitness Nutritional Guidelines

1. You must eat a minimum of 4, but preferably least six
meals a day.

The typical nutritional advice of cutting back on calories and
consuming no more than three square meals a day in an
attempt to shift in your fat burning efforts in high gear,
you'll actually be throwing the whole process into reverse.

You must make sure that you are fuelling your body properly. If you do not, your body will begin to break down muscle protein for energy. When your body is properly fed, it can perform at its highest level.

2. At each meal, make sure you eat protein, carbohydrates,
with a little bit of fat. It's a simple fact, of your body will
work better with a balance of all three.

3. Use proper portion sizes. Use a common sense approach,
such as using the palm of your hand or your clenched fist
for gauging the portion sizes of food.

4. Plan your meals ahead of time. If you fix your meals at
the beginning of each week and freeze them, you are more
likely to stick with it.

Get containers to store your food. Purchase plastic storage
containers, sports bottles, a water jug and a cooler to store
your food. having nutritious meals within reach during a
hectic day can keep you on track.

5. Drink to 10 glasses of water each day. It's extremely
important to stay well hydrated when following an intense
training, nutrition, and supplement program.

6. Drink at least one glass of water with each of your meals
and more throughout the day.

7. Do not eat right before or right after you train. If possible, train first thing in the morning on an empty stomach. You should also wait approximately one hour after working out before you eat.

The reason for this is that after an intense exercise session
your body will continue to burn fat calories for up to one
hour.

8. Use high-quality supplements. The proper supplements
can help make up for any nutritional deficiencies and
enhance your performance. But be careful, not all products
are the same.

9. Find your reason for staying on track. Take a moment to
consider here are emotional trigger and use it to stay
committed to your nutrition program.

10. Be consistent. Do not eat good four days a week and eat bad the other three days.

It takes a lot of motivation to stick with a fitness plan and a
properly structured and well-planned fitness program and to
build your best body. And you have to have the desire to do
it.

In order to keep your fitness program on track you have to
go beyond the point where others stop.

Every day you have to be inspired by your specific goal, you
have to find a way to stick with your plan.

When you do this you are assured of succeeding.

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Phil Beckett is the author of The New Women's Guide To
Successful Weight Loss & Fitness. He's helped thousands of
women with their weight loss & fitness goals over the
past 14 years. Visit http://www.womens-health-fitness.com to
contact Phil