FUERZA-_A_Female_Guide_to_Strength_and_Physique_-_Marisa_Inda.pdf

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FUERZA
A FEMALE’S GUIDE TO
STRENGTH & PHYSIQUE
MARISA INDA
BY
TABLE OF
CONTENTS
INTRO & BACKGROUND
INTRO TO BODYBUILDING
TRAINING WHILE PREGNANT
TRANSITION TO POWERLIFTING
TRAINING
THE SQUAT
TRAINING
THE BENCH
TRAINING
THE DEADLIFT
STRENGTH AS THE PATH TO AESTHETICS
CALISTHENICS
CARDIO
NUTRITION
PUTTING IT ALL TOGETHER
F.A.Q. - WOMEN & WEIGHT LIFTING
PROGRAM
BEGINNER
PROGRAM
MOMSTRONG
PROGRAM
POWERLIFTING
PROGRAM
WORLD RECORD
PROGRAM
PHYSIQUE
CONTENTS
4
7
12
18
22
28
34
40
42
46
48
55
57
59
66
79
92
107
3
INTRO
I would like to thank you for taking the time to purchase and
read this book. I have been lifting weights for more than half my
life, and it gives me so much joy to share what I have learned--
especially since I had to learn by trial and error in the pre-social
media age. As I look back at that time, it wasn’t exactly trendy
to be a female stepping foot into male dominated gyms, and I
recognize how important it is to empower other women to do so
with more knowledge and less fear than I had.
Let me take a step back, though, and give you a brief glimpse
into my background and childhood, so you have a better
understanding of what led me into the gym for the first time at
17 years old. I’m pretty fortunate I come from good stock--I like
to say I’m strong because of my Sangre. My father is Basque
and an immigrant from Spain--if you haven’t heard about the
Basque stone lifters I suggest you Google it; they are some of
the strongest people around, and my Aita is no exception. My
4
FUERZA: A FEMALE’S GUIDE TO STRENGTH & PHYSIQUE
BACKGROUND
mom is Mexican and if there is one thing that speaks volumes
about her mental toughness it would have to be that she has
had root canals done sans Novocain (interesting side note, like
her, all cavities I ever had were also done with no numbing and
the mental toughness torch has been passed to my daughter
who does the same). One of the most important lessons my
mother taught me was
no matter what always
tira pa’delante (always
go forward). Life throws
a lot of curveballs. It’s
important to always keep
moving forward; even if
it’s at a snail’s pace, you’re
still making progress.
This is true not only in
life but in lifting where
progress takes years and
is sometimes measured in
small increments (a.k.a.
fractional plates).
Growing up on a farm, I spent a lot of time outside, and I was
very much a tomboy. I used to jump on-and-off the tailgate of
the truck as hay was being unloaded, flipped around on the
furniture, and I’d jump from the chicken coop to the tractors
nearby--pretty sure I had invented Parkour before it became
a thing. My mom decided to enroll me in gymnastics so I
wouldn’t hurt myself at home. I instantly fell in love with it, and
I’m a huge proponent for every kid being enrolled in tumbling
early on because I think it has the best carry over to every
other sport. Gymnastics taught me spatial awareness, gave me
increased leg, back and shoulder flexibility, explosive power,
and increased upper body strength, which many women in
strength sports lack. I credit gymnastics for my good technique
in lifting today. Unfortunately, it was a very expensive sport,
which meant I went on and off and only when we had extra
money. My grandpa built me a bar that was attached to the
chicken coop and a beam that he made out of 2x4’s and carpet.
This gave me the opportunity to practice at home when we
didn’t have the money to attend the gym. My sister used to spot
me while doing back flips on this rickety 4 inch carpeted beam,
INTRO & BACKGROUND
5

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