What will you find in this book? Practical tips for setting your path to change You will have a complete guide to nutrition and exercise physique aimed at women of all ages. If you want to lose weight or improve your appearance if you want to increase your strength. If you want to go back to being admired and envied by friends. Useful for those who are already comfortable with themselves but want to get more out of their workouts You will find everything you need to know, understand and set up a body recomposition both for weight loss and to improve metabolism and increase muscle mass from a female point of view Understanding to avoid being dazzled by passing fads, magic pills or the latest supplement. Understanding the role of nutrition, the role of proteins, carbohydrates and fats in the formation of fat. Understanding the role of training and how it should be integrated with the right diet to improve the relationship with our body. Understanding what body fat, water retention, cellulite are and how to deal with them Understanding the role of calories, various foods, human energy systems The Variables of training Knowing the variables of training, volume, frequency, load, weight, TUT, progression, to build a winning protocol. Training for the metabolism of the hips, legs and buttocks in which fat is concentrated for most women Training protocols 52 weeks of training to improve metabolism, decrease fat mass, increase lean mass Measurements, indices and body recomposition What measurements are needed and when to take them, how to use them. How to set up a body recomposition Training techniques The main methodologies for training: circuit, pyramid, Bulgarian method, rest pause, etc ... The main muscle groups and related exercises Understanding the kinetics of the various muscles by training them with the right exercises. Some topics Nutrition, from macronutrients to fat metabolism. Role of calories Energy systems Lean mass. The variables of training. I secrets of body recomposition. Training protocols. Training techniques. Understanding periodizations. Understanding measurements and indices. Maintain Motivation. Muscle districts and suitable exercises. Who is this book for For those who want to lose weight A scientific path that will accompany you towards your new body, providing you with all the tools to understand what should be done and why it should be done. To avoid falling into the trap of pills and fashion supplements Personal Trainer Theory and practice of nutrition for body recomposition. Theory and practice of training for strength, mass and weight loss from which to take inspiration. For those who want to increase muscle mass Specific and scientific protocols for increasing of muscle mass For those who want to start exercising Understanding how muscles work, how training works. Training plans designed for those who start or resume physical activity, structured in a scientific way, combining the correct diet With an appendix 16 protein shakes The Author Andrea Raimondi is a certified Personal Trainer, specialized in weight loss and body recomposition. He has written books on fitness and body recomposition such as "Bodybuilding natural and body recomposition", "One Year Workout" and "Diet and Fitness".