How Women Can Be Sexier: 1.

By M.D. Wall

How Women Can Be Sexier: 1, 2, and 3: These E-Books contain a Ton of Expert Advice and Information on Diet, Exercise, and Nutrition: These E-Books also contain a Ton of Expert Advice and Information on Losing Weight. Not only that; but How Women Can Be Sexier: 1, 2, and 3: They contain Expert Advice and Information on how Women can shape their bodies as they want.

• Language: English
• Publisher: M.D. Wall
• Release date: Apr 17, 2018
• ISBN: 9781370976799

M.D. Wall

Hi, my name is M.D.Wall. Somehow in my life I always got involved with the wrong crowd: I don't know how it happened but I did. Now, I have said stuff I learned from being in the wrong crowd: I am saying this to a semi-younger audience so that young adults don't have to go through what I did.

Book preview

How Women Can Be Sexier 1.

By:

Michael David Wall, Jr.

Page: 1

Copyright: 2018to2060 and Onwards: Michael Wall: All Rights Reserved

Published: By: Smashwords.

Page: 2

Table of contents:

Introduction:

Chapter 1: These are Exercises to get rid of wings.

Chapter 2: This Section is on how Women can get toned arms; it is not the same as losing wings

Chapter 3: This Section is on Reducing Stomach Size.

Chapter 4a: This is a Section for Women to get their Legs into Shape.

Chapter 4b: These are Exercises to Lengthen Legs.

Chapter 5: Exercises Women can do to make their hips bigger.

Table of References:

Introduction:

If you are Satisfied looking at this book and or buying it: Just from The List of Chapters: If you want to skip ahead through just to Chapter 1: I am okay with that. But, please note; this book is meant for Adults. And please note too: Before starting any Exercise Regimen; you should consult with a Doctor; and or Medical Professional: Just putting that here.

This Collection contains at least 9 to 10 Articles on Subjects such as: How Women can get rid of Cellulite. Exercises to get rid of Wings; how Women can tone their arms. How Women can reduce their Stomach Size. How Women can get their legs in to shape. Also; how Women can make their Legs Longer: Not only that; but as said there is exercises on how to get rid of Cellulite as I mentioned too: And on how if Women want to; they can make their hips bigger, if they want to: Using Diet, Nutrition and Exercise too. And; of course; you the reader don’t have to use the whole book; if you don’t want too. And before starting any Exercise or diet changes; you may want to talk to your Doctor too. And there is a LOT in this book on how Women can make themselves Healthier using Nutrition and Diet; there is a ton of Information on how Women can change their Diets to help them with their Problems. There is not only Exercise Moves; which there are a LOT of; but there is also Information on Diet and Nutrition which Women can use to get into shape; and be Healthier. There is a ton of Information on how Women can be Healthier using Diet and Nutrition.

The Cover I used for this Book: I found under Public Domain Images on: www.PEXELS.com I hope that the Lady in it; or no one who made the Image gets mad at me? But, at any rate: I am Providing Publicity; but as said; I found it under Public Domain Images; so I don’t think anyone can sue me over the Image. And I apologize to both the maker of the Image and the Lady in it; if I do offend? This is for The Image which is the cover of this book; of course.

I just want to say here too: That if Offend any Women with this book: I apologize; but I am putting this book out to Empower Women; not to put them down. This Book is for not only how Women can get into Shape; but how Women can get Stronger too; if they want to?

I just want to say here; that some Women may think I am a Pig for putting this work together. But I want; to say that I actually want to Empower Women to look Sexier. And I leave a note at the end about this. But, this collection of work is on how; if women are feeling sad or bad about how they look: Through Diet, Nutrition and Exercise they can improve their bodies from work in this book. I did not put everything in; no one can; but I put in enough that women can improve problem areas.

But, before I mention the areas included in this book; I just want to say that this Collection of Work is mine. Each article individually belongs to the Authors of them: Individually; but this work as a combination and or collection is mine; this work put together this way should be mine. But, I do put the Websites which I collected from the Authors’ work in the Reference Table. So, I should be breaking no laws: By having my work as a collection here: But, as stated; the Authors’ individual works and or work; belong to each one. And I will state that I may be actually getting Publicity for the Authors. So, they should have nothing to complain about: I put my Email in at the end; so if they want to contact me; they can?

If you got through all that: I will mention the areas of the body that I mention in the book; that Women can work on: Through; Exercise, Diet, and Nutrition.

Oh, and I just want to mention; if Women; and maybe men? If Women buy my book: The Reference Table at the end shows each Website I got the Information from; so if People buy my book: They can find the Sources at the end in The Reference Table.

This book includes: Exercises to get rid of wings. How Women can tone their arms. How Women can reduce their Stomach Size. How Women can get their legs into shape. Exercises that Women can use to make their legs longer: How Women can get Bigger Hips: There is more than that though; such as some articles also deal on how to get rid of Cellulite on women’s legs, and perhaps other parts of their bodies: I know there is mention on how to get rid of Cellulite: There is also a lot on Diet and Nutrition in here for Women to Improve their bodies.

I have always been on the side of Women not having to diet too much; and keeping a healthy weight; and not starving themselves; to what some people do call: An Anorexic Size., I don’t mean to offend anyone. But, there has been stuff in the news about that. This is a book to Empower Women to be in good, and Healthy Shape.

And I want to say it again; there is a LOT on Diet and Nutrition in here; that Women can use to get into better shape.

This Book is 18+ Canada. 21+ USA; this is not meant for Minors. Viewer Discretion is advised: Mature Audiences Only.

Oh, yes; in case I didn’t mention it enough; all the Articles I got to make this Collection of Work; they are in The Reference Table. And I don’t think I can be sued; since I gave each Webpage and Author Credit in The Reference Table. And the References are also after each Article.

Chapter 1: These are exercises to get rid of wings:

"1. Pulley triceps extension

Pulley triceps extensions

Stand facing an overhead pulley with a rope attachment attached.

Place your hands on the end of the rope, palms facing each other.

Stand with feet hip-width apart, knees slightly bent, and core engaged.

Start with your elbows beside your hips, bent at 90 degrees, and extend your arms down toward the floor until they are straight.

Squeeze into the back of the arms at the end of the movement.

Repeat 10-15 times. Perform 3 sets.

2. Triceps pushups

Triceps pushups

Start in a plank position on your feet or knees. Place your hands directly under your chest. Turn your hands inward so your fingers form a triangle.

Slowly lower yourself to the floor, making sure to keep your body in a straight line with your core engaged.

Push back up into a plank position, squeezing through the back of your arms and midback, pulling your shoulders away from your ears.

Repeat 10-15 times. Perform 3 sets.

3. Lat pulldown

lat pull down

Sit facing the weight stack of an overhead lat pulldown machine with a wide bar attached.

Reach overhead and grab the bar with a wide grip, palms facing away from your body.

Lean back 30-45 degrees and pull the bar down toward your chest.

Engage your latissimus dorsi, the large muscles down the sides of your back. Feel as if you are tucking your elbows into your back pockets. Relax your shoulders and neck.

Repeat 10-15 times. Perform 3 sets.

4. Pilates overhead press

pilates overhead press

Sit upright on the floor with your legs in a loose diamond position.

Lean slightly forward at the hips, untucking your tailbone from the floor.

Hold a body bar or dumbbell in each hand. Hold at chest level with a wide grip.

Pull your shoulder blades down your back, engaging the latissimus dorsi and core muscles.

Push the weight upward away from your body. Aim to keep the bar moving diagonally as opposed to straight overhead. Try not to shrug into your shoulder and keep the rest of your body in a straight line.

Repeat 10-15 times. Perform 3 sets.

5. Lying triceps extensions

Lying triceps extensions

Lie on a bench, holding a straight bar with your hands shoulder-width apart.

Extend your arms at 90 degrees away from your body, with your palms and elbows facing your legs.

Keeping the upper arm stationary, slowly bend your elbows, and lower the bar down toward your forehead.

Return to starting position.

Repeat 10-15 times. Perform 3 sets.

6. Reverse fly

Reverse fly

Lie on an incline bench with the bench slightly declined and your chest on the bench.

Hold a dumbbell in each hand and let them hang toward the floor.

Raise your arms out to the side in the shape of a T.

Keep your shoulders down and core engaged, squeeze through the back of the shoulders and upper back.

Repeat 10-15 times. Perform 3 sets.

7. Deltoid raise

Deltoid raise

Stand with feet hip-width apart, knees slightly bent. Learn forward 20 degrees at the waist and engage your core to prepare for the movement.

Hold dumbbells down beside your body, palms facing your thighs.

Raise your arms out to the side into a T position until they reach shoulder level.

Return to starting position and repeat 10-15 times. Perform 3 sets.

Modifications

If you don’t have a pulley machine or dumbbells available, you can replicate many of the movements above with a resistance band. By anchoring the band on a pullup bar or under your foot, resistance bands can be great tools to provide the added resistance you need to see results.

Next steps

Strength training has many benefits, including the ability to:

increase lean body mass

increase metabolic rate

increase bone density

decrease the risk of injury by strengthening muscles

Muscle growth can help improve body composition and reduce body fat percentage. Start with the above exercises to sculpt a toned upper body and eliminate bat wings for good."

1. https://www.healthline.com/health/fitness-exercise/how-to-get-rid-of-bat-wings

"Banish those flabby upper arms for good with this 10-minute bingo wings workout.

These arm-strengthening exercises from physiotherapist Nick Sinfield tone your triceps, the muscle above your elbow.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Press-ups

Target: arms, shoulders and chest

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe. Lower yourself by bending your elbows out to the sides until your chest is about two inches above the floor. Push back up and repeat 10 to 15 times.

Tips:

Don't let your hips sink as you lower yourself.

Avoid arching your upper back when pushing back up.

For an easier version, perform the press-up with your knees on the floor.

Close-grip wall push ups

Target: triceps

Stand at arm's length (or further for more difficulty) from a wall. Place your hands on the wall at chest height and shoulder-width apart or closer. A closer grip will work your triceps harder. With elbows tucked in, bend your arms to lower your body towards the wall. Let your heels come off the floor as you lean in to the wall to keep your body straight. Push back up and repeat 10 to 15 times.

Tips:

Your body should form a rigid plank from head to toe.

For more of a challenge, perform the exercise with your hands on a stable chair or on the floor.

Bench dips

Target: triceps

Sit on a stable chair with your hands gripping the edges either side of you. Inch your feet forwards to lift your bottom off the chair. Keep your knees hip-width apart and bent at 90 degrees. Lower yourself by bending your arms to about 90 degrees, keeping your elbows tucked in. Push back up and repeat 10 to 15 times.

Tips:

Don't thrust your hips up as you push back up.

To make it easier, perform the exercise on the floor.

For more of a challenge, perform a bench dip with straight legs.

Tricep kickbacks

Target: triceps

Kneel down on your right knee and lean forwards. Raise your left elbow behind you, keeping the arm bent at about 90 degrees. Straighten your left elbow to raise your arm behind you as far as feels comfortable. Bend your elbow to return to the starting position and repeat 10 to 15 times. Then, switch knees and perform the exercise with the right arm.

Tips:

The elbow performing the kickback should stay raised during the exercise.

For more of a challenge, perform the kickback holding a weight (such as a dumbbell or a bottle of water)."

2. https://www.nhs.uk/Livewell/fitness/Pages/Bingo-wings-blaster.aspx

"Standing in the changing rooms in John Lewis, I realise something has to change: I catch a glimpse of my semi-naked body in the harsh strip lights and realise I have cellulite. On my arms.

I give my right bicep an experimental poke and — horror of horrors — the flesh hanging down flaps sadly back and forth. It is evident that I have finally succumbed to the bane of the middle-aged woman: bingo wings. Dimpled legs I could cope with — easily disguised with longer skirts or cropped trousers. Arms, though! I didn’t realise they could even get cellulite.

It seems so unfair: I run twice a week and am in no way overweight at 8st 9lb and a size 10 — yet I am still lumbered with flappy arms.

Shaping up: Before, left, and after - Frances reveals the result of seven weeks work

Shaping up: Before, left, and after - Frances reveals the result of seven weeks work

Shaping up: Before, left, and after - Frances reveals the result of seven weeks' work

And I’m not alone: three-quarters of women in a recent survey said they disliked their upper arms, and another study found that 56 per cent would trade in all their designer shoes to have perfect arms.

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To make matters worse for me, I am going on a trip to Italy with an extremely toned friend in less than two months’ time. Even though Kate’s a year older than me, her arms don’t resemble scone mix like mine — they’re lean and sleek, and I’m incredibly jealous. I dread the thought of displaying my wobbly arms next to hers, but can I do anything to banish my bingo wings? In just seven weeks?

The answer is ‘yes’, according to Swindon-based fitness instructor Rich Jones. He claims that he can get rid of bingo wings for ever, whatever your shape, size or age (his oldest client is 86).

‘Bingo wings are just fat,’ he tells me. ‘Anyone can get rid of them. If we change your diet and tone up your muscles, yours will disappear.’

It sounds great, but Rich’s version of changing my diet is drastic. All my favourites — coffee, wine and chocolate — are out. Instead, I should eat lots of lentils, spinach, chicken, fish, brown rice and chickpeas to increase the protein and good carbs in my diet.

Then he starts to draw pictures of stick men to show the exercises I need to carry out at home, including press-ups, bench presses, sit-ups, kettlebell swings and free weight lifting.

I’m to do these for 20 minutes every other day, as well as going to see him once a week. ‘But I only want to get rid of my bingo wings,’ I cry. I hadn’t envisaged a life overhaul. However, he gives me a look that tells me it’s all or nothing — and I tell him I’m in.

CRUNCHIE CLEAR-OUT

WEEK ONE: My first job is to clear my kitchen cupboards of my beloved Crunchie bars and stock up on healthy meats and pulses. I then order weights off the internet — 5kg dumb-bells and an 8kg kettlebell (a single bell-shaped weight). They set me back £50. This had better work.

Instead of my usual breakfast of coffee (white, plenty of sugar) and a banana, I have herbal tea and a poached egg on toast. It’s lovely and filling but I miss the caffeine hit. Then I follow Rich’s instructions and do 30 press-ups and 30 tricep dips — which involve gripping either side of a kitchen chair and lowering myself up and down towards the