THE ULTIMATE CHEAT SHEET FOR Crushing Self-Doubt & Insecurity FIND A GUIDE WHO WILL GIVE YOU A PL AN THAT MEETS YOU WHERE YOU ARE Start simple, with a beginner s plan. As you get more familiar with lifting, you ll start thinking of yourself as a lifter. ONCE YOU START SUCCEEDING, YOU LL NATURALLY BUILD UP CONFIDENCE Melt away intimidation through planning, learning what you need to know & experiencing small wins early and often. FEELING LOST & INSECURE? Find a program that lays out the correct path towards your goals & join a community of people on the same journey. EVERY WOMAN SHOULD BE ABLE TO THRIVE Feel like exercising just "isn't for me?". You owe it to yourself to look amazing, feel great & radiate an irresistible energy.
THE ULTIMATE CHEAT SHEET FOR Crushing Self-Doubt & Insecurity Let s be real. Some of the workouts out there? Crazy complicated. Other muscle-building systems out there aren't designed for our body-type. Most of the people behind those systems don't know the first thing about feeling trapped in a skinny body. They don t know what it s like to stuff themselves full of food and then spend hours feeling like they might throw up. They don t know what it s like to wonder if it s even physically possible for them to gain weight. On top of that, so much of the information out there seems contradictory! One source says to eat this, do that, take this supplement. And another might say to do the exact OPPOSITE thing. Who should we trust? Does anyone even know for sure? Are the experts all just stumbling around in the dark? With everything seeming so complicated, with nobody understanding what it s like to be skinny, and with all of these contradictions everywhere, of course you feel confused, lost, and unsure of what to do next. And if you decide to tough it out? Just hit the gym anyways? Rough days continue to stack up, wondering if you even, really belong there. You never experience results despite giving it your all for a few weeks. You become busier, and things aren t working out anyways, so when your motivation collapses, so does your entire workout and diet routine. And you re right back where you started. Again. Except more hopeless than ever. Easier just to go back to jogging. Back to yoga. And if you're like us, all that stress was probably playing with your appetite in a bad way. There's some good news, though. With some help, you can cut through the noise. Find the truth and build your confidence. There are a lot of different issues out there, and there are a lot of different solutions for them. The overweight woman with celiac disease might do awesome by cutting out all grains. Maybe the Paleo diet is perfect for her. Similarly, our issue is unique, so our solution is unique as well. That means that you can t go around taking tips and tricks from a dozen different sources. That s like running around taking pieces from a bunch of different puzzles and expecting to be able to put them together. You need to find a system for the naturally
skinny woman who s trying to become curvier by building muscle. That s how you make sure that the puzzle pieces fit together. And once you get your first experience of results? Looking in the mirror, and saying "Whoa, that curve wasn t there before! My butt is looking fuller, my arms are looking more toned, and my posture is looking more confident!!!" It crushes any fear that was left remaining because now you're on a mission that's working. The people around you will notice this positive energy radiating out of you, and they ll be inspired to change, too. People will start coming to you for advice! This Is Why Everything Contradicts Okay, for starters, almost every person in the western world is trying to lose weight. Statistically, hardly anyone is trying to gain weight. The last survey found that just 3% of the population wanted to gain weight, and most of them were men. You re part of a very, very small minority. People like you don't exist. Obviously you do exist, it s just the fitness industry is mainly targeted at the mainstream, and it just so happens that wanting to gain weight as a woman is a very niche goal. Mainstream fitness information is going to seem totally backwards to you. doesn't give you results, or is contradicting. Everything you read about being "healthy" or "clean" or fad diets like whole 30/paleo/ vegan/clean is all about restrictions. Restrictions help people eat less so they can lose weight, not gain it. We started the Bony to Bombshell program because women saw how well our Bony to Beastly guys were doing, and they begged us to make a program for women. You might be a minority, but that s exactly why this is so important. So we attacked this issue with a fury, doing hundreds of hours of research, and years of testing, both in person and online. We'll get to how you can change this but first, let's talk about working out. Optimal For Your Body > Complexity If you're a beginner, you don't need a complex program to get results. The newer you are to weightlifting, the less stimulus your muscles need to grow. And as you continue to gain strength and experience, you will need to push yourself to new limits. But the good news is that right now you don't need complexity to get great results. You just need a plan with just enough work to get optimal growth. This is why all the advice you've seen is wrong,
Results Leaves Self-Doubt in the Dust When things work, you keep doing it. And it takes a crazy person to keep doing something that clearly isn t working out for them. This means that the first week that you get measurable results, your doubt will begin to fade. It will be slowly replaced by confidence. Ready for the big secret...? If you want to see change and we mean really see it You must eat more calories than you burn. What s a calorie? It s a unit of energy. Your body needs energy to live. When you eat more energy than you use, you will gain weight. How good your workout routine is, and how much protein you eat (along with few other things) will determine how much of that weight is muscle, and how much is fat. Understatement of the year. Eating enough to gain weight may be the most challenging issue you'll face. We know what it's like to be full up to your mouth. We know what it's like for people to, unprovoked, tell us to "just eat a burger." As if it s that easy. And as if those words don t sting. So we've used every scientifically-backed tip, every trick we've learned that works, and compiled it into the Bombshell program. And over the course of helping over 6,000 other skinny people gain weight, we ve learned all of their best tips and tricks too, as well as running into every conceivable problem we naturally skinny people face. Alone & Lost No More If you re feeling alone, well, this is because hardly anyone else has your body type. And of those few people who do have your body type, most of them stick with what comes naturally to them, afraid to go out on a limb. They stick with jogging or yoga, not wanting to risk failure. Practically no one around you will understand what you're going up against. Thankfully the internet has allowed people with our body type to connect. There s an amazingly supportive group of women who are going through the same trials right now in the Bombshell community. The Joy of Leaving Insecurity Behind According to Chip and Dan Heath, the best thing you can do to melt away hesitance is to get radically clear. Things like knowing exactly what exercises to do, with exactly how many reps and sets... And instead of just eating more, you should know exactly what foods will help you make the most of your tiny appetite. You should know exactly how much of them you need to eat. If you don t know exactly what to do, how are you supposed to have any confidence in what you re doing? You ll feel like you re just
guessing and hoping. But with a proven program to guide you, like Bony to Bombshell, as you go through this process, you ll feel confident that you re doing exactly what you should be doing. And after your first week, when the scale confirms that you ve gained weight, you ll know for sure. Plus getting visible results in as little as a week does a lot for your mindset! What to Do If the Gym Stresses You Out Most of our members work out from home. Should Women Lift Weights? If you ever feel like you don't belong, or lifting isn't for you hear these words of encouragement. You belong. Lifting weights is for people determined to improve. That s you. You have a calling to be strong. You have a calling to feel sexy. You ought to feel great by being healthy. You have a calling to shine. You do NOT need a lot of fancy equipment, machines, or a huge rack of weights for you to get results. All you need are 2 adjustable dumbbells and an adjustable bench. In the program, we include a guide on how to build a home gym even if you're on a budget and don't have a ton of extra space. If you don't have extra space or can only afford a gym membership at the moment, you can try hitting the gym during off-peak times to get your bearings. And if you're getting results, we know it's hard to believe, but the fear of the gym will melt away because the amazing feeling of your results will trump the fear of the gym. Muscle-Building & Weight Gain for Skinny/Skinny-Fat/Thin/Slender Women Learn more about the program