The 10 Best Pre Workout Supplements for Women

best pre workout for womenAre you looking for a little more energy for your workouts? Maybe you’re aiming to get toned this year and want to make the most of every minute in the gym? A pre-work out supplement can be the answer you’re looking for.

Women have unique needs, which is why the best pre workout for women will often be different to those that some men would use. Of course, the type you choose will depend on your individual needs and goals.

We’re covering everything you need to know about choosing the right pre workout supplement for you. Ready? Let’s get started.

Why use a Pre Workout Supplement?

The reason pre workout supplements are so popular is because users say they:

  • Get a burst of energy
  • Have increased blood flow
  • Are less fatigued during training

Here’s why these benefits are so important:


Sometimes it takes a lot of energy to simply get to the gym (even if you’re using a home gym with your own equipment). But there’s nothing worse than arriving and feeling like you’re sapped of strength.

The best pre workout for women will contain caffeine for a great energy boost. This helps give you mental focus and energy to help you make real progress and train at your best. Other ingredients like choline bitartrate and L-tyrosine also help you stay mentally focused throughout your workout.


The best pre workout for women will also be formulated with the type of ingredients that help you increase strength while gaining lean muscle.

One important ingredient is creatine monohydrate. It has been shown in clinical studies to help with muscle endurance and strength gain. Ideally, your pre workout supplement should have at least 3 grams of creatine monohydrate.

Beta-alanine is also excellent for preventing muscle fatigue while you’re working out. This is particularly effective when you’re doing high reps.


“Pump” is when your body is sending more blood into the muscles you’re training. In order to function at their peak, your muscles need a good supply of nutrients and oxygen, while removing carbon dioxide and lactic acid.

The best ingredients for this is L-citrulline and L-arginine.

Now you know which ingredients to keep an eye out for, let’s look at the best options for women.

The Best Pre workout for women

While you’re searching for the best pre workout for your training sessions, you may need to try a few options. But this list is a good place to start:

1. Optimum Nutrition

1 serving provides 100 mg of caffeine from natural sources (from Green Tea and/or Coffee Bean) to help deliver Focus and Energy any time of Day.* Whether you need an afternoon pick me up or something to use in the morning. Control the intensity of the product by dialing up or down the number of scoops to fit your needs. Be mindful of your caffeine intake throughout the day and don’t use more than 10 scoops per day.


2. NLA for Her

Take 1-3 scoops of Uplift for a mentality makeover. 20-30 minutes after Uplift is ingested, an intense rush of energy and focus will overcome you.* There should only be one thing on your mind: Working out harder than you ever have before! Oh and one more thing… This pre-workout actually tastes wonderful!


3. Igniter Extreme

Igniter Extreme by HIT was developed specifically for women. It was designed to help women achieve better mental focus, and maximum stamina, muscle activation, and performance.

This one is for the serious athletes out there, so if you’re just starting out on your fitness journey you may want to go with another type. But if you’re a fan of intense workouts, this is the best pre workout for women who like to sweat.

4. Fit Miss Ignite

This is for women looking for serious fat loss. It’ll also give you a nice energy boost. This supplement is a great choice for busy women since it’s available in small, individual packets.

Throw them in your gym bag, and you’ll have a great energy boost ready anytime.

5. Cellucor C4

America’s Number 1 Selling Pre-Workout+: Cellucor’s C4 is a trusted pre-workout for men and women of all training levels. C4 has proven to be a leader in its category, and has earned the title of America’s Number One Selling Pre-workout.

C4 Original is a pre-workout powder that energizes your workouts and takes your fitness to the next level. C4 Original’s high-powered formula features a special blend of patented ingredients that put the edge in energy and performance.

When to take C4: You need energy. You want to have a great workout. You want to push yourself to reach new goals.


6. Purigami Natural

DESIGNED FOR WOMEN – Unlike most pre workout energy drinks that are designed for men and filled with excessive caffeine, creatine and t-boosters, made with a special formulation that uses a clean & green ingredients to spark fat burning, increase energy, and support endurance and faster recovery time. The perfect drink to kick start your workout.

By taking Purgami 20-30 minutes beforehand, you’ll push through your workouts with more intensity and focus to take your fitness to another level.


7. Diesel Diva

Diesel Diva by GET DIESEL NUTRITION is a high powered “results driven” preworkout designed for women to enhance energy, performance, endurance, motivation and recovery. With 3g BCAAs per serving, DIESEL DIVA contains more BCAAs than not only most female BCAA products, but also women preworkouts. Unlike the standard run-of-the mill preworkout available today, DIESEL DIVA XXX doesn’t have a “chemical” taste or after taste, is naturally flavored with no artificial colors, and mixes very well with no clumping at all after the container is open. DIESEL DIVA is manufactured in the United States in a pharmaceutical environment. Each raw material is tested before use and GUARANTEED to be banned substance free. The taste is very smooth and natural and gets stronger the longer you let the pre-workout sit once mixed with water!


8. Black Wolf

Blackwolf is a range of all-in-one workout formulas designed to enhance performance during workouts and sports training. Endorsed by a professional boxer, a double Olympian swimmer and numerous brand ambassadors on social media, Blackwolf was nominated for the 2018 Men’s Fitness Sports Nutrition Awards within just 8 months of hitting the market.


9. ENGN Pre Workout

This supplement was developed by Evlution Nutrition- a new player in the industry. The brand already has a loyal following, and ENGN uses many clinically proven ingredients, along with some innovative additions.

If you’re looking for pump, ENGN is an excellent choice.

10. BPI Sports 1MR Vortex

This pre workout supplement has a few unique ingredients that you won’t find in many other supplements.

The propriety blend is very different from some of the above supplements. This makes it a good choice if you’ve tried a few and haven’t found the perfect product for you.

Have you tried any of these pre workout supplements? How did you find them? Let us know in the comments below!



How to Lose Belly Fat at Home

Why you have to lose stomach fat

Before answering the main question of these guide “How to lose belly fat”, you first need to know why it’s important.

Visceral fat, as medical vocabulary would name your “spare tire”, is not only an aesthetical downer. In all likelihood, it can cause serious damage to your body by increasing the chance of some diseases like diabetes type 2, metabolic syndrome, heart disease and some types of cancer.

It will affect your libido, and play havoc on your hormonal system as to lose belly fat in a month

But ominous music rarely plays before shit hits the fan. The thought of something bad happening is admittedly remote.

But the sooner you start to reverse the process the better. In one year from now you’ll wish you’ve started today.

Having abdominal obesity is a daily struggle as well.

Clothes of course, are ever harder to fit, and your overall agility is minimized to the point where ordinary activities like tying the shoes can cause mild unpleasantness.

Abdominal fat also plays a tiresome game on your mind, where you are continually trying to pick the right clothes and chose the right colors just to shield your tummy from anybody’s view.

Unlike the subcutaneous fat which accumulates in your lower body (thighs and hips), and doesn’t affect metabolic processes, the abdominal fat directly affects the organs by releasing inflammatory compounds. In other words, it’s not just passively sitting there.

So before scrolling further through this guide, make sure to know why you are doing this. The rest is easy once you start following the blueprint.

Say “no more” to whatever it is that bothers you, and let’s flip the next page together.

How to lose belly fat at home

How to lose belly fat at home

I’ve read and re-read the garden variety of articles that already tackle this issue. So let me summarize them for you.

  • Change your diet
  • Start working out

Easy right? So vague and broad that you’d be equally satisfied if I’ve told you “just get rid of your belly fat”.

When you don’t have specifics to work with, nothing seems doable. Lacking a more poetic description here, it’s like pissing in the wind. A real exercise in frustration.

Some websites don’t even understand your struggle at all.

Obesity exists on a spectrum, and sometimes all you need is dropping few pounds off your midsection. So saying “work out more” or “eat healthy” doesn’t really make any difference.

People also want to lose belly fat quick, in a single month or less, and not plan a fitness transformation three months ahead. So I guess you too are looking for some quick fixes.

Losing belly fat does not require herculean effort. You don’t have to run for miles, or workout for hours each day. Implementing some smart fixes will do most of the work.

Going to the gym is also tiresome. And completely unnecessary! You see the picture from above? I’ve never stepped into a gym. And I didn’t have to. Although I’ve done some of the popular Beachbody On Demand workouts.

This guide will show you exactly how to burn belly fat at home, and get a six pack or at least a flat abdomen in less than 5 weeks.

Here is a list of what you are going to do in order to reduce stomach fat in a month:

  • Stop eating certain foods
  • Slightly change some lifestyle habits
  • Exercise 2-3 times per week with some specific moves that are super-efficient
  • Learn about 5 superfoods that will speed up the process
  • Learn a handful of tricks that will tie everything together

So let’s start with the food section. And don’t worry, I’m not going to turn you into a master chef, and ask you to spend countless dollars on buying and prepping food like it’s your job.

That which is hard can never be sustainable. And I guide myself by this mantra. Want to make things work? Make them easy.

How to hack food in order to lose belly fat naturally?

When something requires extra effort, the odds against success prove overwhelming. So let’s simplify instead.

Exercise is only the tip of the proverbial iceberg. Food is the detrimental factor. And all you need are a couple of changes.

So what foods you are about to avoid in order to get rid of belly fat for good?

Processed sugar

While I’ve read sermons on avoiding sugar, most of them fail to note that you must not cut it altogether. Dropping sugar from your diet will cause your insulin and glucose levels to react aggressively, and you will face food cravings throughout the day.

What you are going to do instead is wave farewell to processed sugar only.

Natural fructose is good, and though you will have to lower your consumption after a while, it is necessary when you switch gears.

Honey and the whole palate of fruits are definitely ok.

One tablespoon of non-refined raw honey per day will even speed the process. It contains Chrysin, a natural aromatase inhibitor, which helps you minimize the aromatase activity in your body, decreasing fat accumulation.

Sweetened beverages

There is a study conducted by the Department of Nutrition at the University of California that clearly indicates how consuming artificially sweetened beverages results with decreased metabolic rates, and overall fat oxidation.

You are also less likely to satisfy hunger by consuming liquid carbohydrates.

So in order to reduce your abdomen in size, it’s safe to say that artificially sweetened drinks are out altogether.


Alcohol consumption is linked with gaining weight around your midsection, and also negatively affects your hormonal balance which further increases your abdominal fat storage.

It impairs regulation of blood sugar levels as well.

Avoid trans fats

Probably the unhealthiest type of food available on the planet.

While sugar and processed foods are bad for your health, they quickly cycle through your system. Trans fats on the other hand, stay multiple times longer.

They are often used to extend shelf lives of certain packaged foods, so make sure to read those labels.

Being harder to cycle through your metabolic process, they will quickly increase your abdominal fat tissue.

What foods to eat in order to burn belly fat?

People routinely underestimate the healing properties of food. Sometimes, it’s not about what you take out of your plate, but what you put inside instead.

Here is a list of types of food, and specific ingredients that will help you burn your belly fat in a month.

Eat more protein

protein helps reduce belly fat

Eating protein rich diet is probably the fastest way to reduce your tummy in size.

Here is the science behind this…

Protein consumption will increase your metabolic rate and energy expenditure while being processed. Sometimes up to 30%.

So on the long run, switching from more carbs oriented food, to introducing more dietary protein into your diet can make a noticeable difference.

It will also suppress your food cravings, keeping you with a sustained reduction in appetite.

Eat more fiber (a specific type in fact)

fiber helps with losing belly fat

Fiber is directly linked to metabolic rates in your body; it affects hunger hormones, and reduces calorie consumption from the food that you eat. Translated further, when you are trying to flatten the stomach, fiber is your friend.

So what does fiber refer to?

It is a type of carbohydrate that our body is incapable of processing. It passes through the system, mostly unchanged because we lack the digestive enzymes to break it down.

Most people, and this is according to a study published in the National Academic press, consume about half the recommended fiber dietary intake.

Fiber is often categorized based on its ability to partially dissolve in water. So you have soluble vs. insoluble fiber.

It turns out that soluble, which is the one that dissolves in water forming a gel-like substance, helps you burn abdominal fat faster.

It does not burn the belly fat per se, but prevents it from storing around the abdomen in the first place.

Foods that burn belly fat

Following a healthy lifestyle blueprint will eventually help you trim down some weight off your midsection. But who wants to wait, right? It’s far more fulfilling when you can speed up the process slightly, and see results sooner rather than later.

So here is a list of specific foods that will help you in the process. While high protein diet and sufficient fiber consumption will help on the long run, these superfoods will work fast.

1. Indole3 carbinol rich foods

When it comes to modulating certain genes related to abiogenesis, thermogenesis, and inflammation in order to reduce visceral fat, I3C foods act like prescription medicine.

To explain this like I would to a 5 year old, I3C reduces bad estrogen in your body, which is highly related to stomach fat among other things.

It is found in cabbage, broccoli and cauliflower, and a single 100g serving per day would do the trick.

Fighting bad estrogen, it reduces the risk of some types of cancer as well.

2. Turmeric intake can greatly reduce body fat

Several studies show that turmeric (an ingredient which gives curry its potent yellowish hue) can block fat cells from forming and expanding.

All things being equal, adding just a sprinkle of turmeric powder (it is sold as a spice) to your meals can help you slightly reduce belly fat in less than two weeks.

Coupled with I3C supplementation, as well as protein rich diet, turmeric can have a significant effect on weight loss.

Want an even better food hack? How about supplementing turmeric, so it gets more effective at burning fat?

Here is a study conducted by the Department of Pharmacology, St. John’s Medical College telling you how do achieve just that.

“The study shows that in the dosages used, piperine in black pepper enhances the serum concentration, extent of absorption and bioavailability of curcumin (turmeric) so that it is more effective in fat-burning in both rats and humans with no adverse effects”.

Neat, right?

3. Cinnamon supplementation

Adding cinnamon to your diet (about a tablespoon total throughout the entire day) can significantly lower blood sugar concentration, helping you to lose more weight, says a study conducted at the Ball State University.

Just sprinkle some cinnamon when you take your daily fruit snack and you are good to go.

4. Cumin can help you get rid of belly fat 3 times faster

Just adding a tablespoon of cumin to your daily dietary intake can increase your fat burning metabolic rate by a factor of 3, says a study conducted at the Shahid Sadoughi University of Medical Sciences, Iran.

Again, we are talking about a simple food hack that will speed up your weight loss efforts.

And because cumin has no effect on fat-free mass, it will concentrate more on your problem areas, like abdominal fat.

4. Healthy fats

Healthy fats, especially monounsaturated ones (found mostly in nuts and seeds) can help you reduce visceral fat accumulation. A study published in the Journal of American Heart Association concludes that daily almond intake, when compared against a test group, can significantly reduce belly fat and love handles.

So not only that you have to reduce unhealthy fats from your diet, but it is even better when they are replaced by healthy ones instead.

In an ideal world, your fat intake throughout the day should amount to around 20% from your overall caloric intake.

As you can see, weight loss can be greatly improved when coupled with some of these superfoods. And it’s not like you have to stuff yourself with veggies and weird tasting smoothies. Only a bit of supplementation is required.

Diet hacks to help you burn belly fat

belly fat vs flat belly

So let’s talk about some fundamental principles of diet that will further improve your fat burning rate.

This list of principles can provide the backbone – the proper framework – on which you can build your diet. It’s not entirely necessary, to be honest, but it helps rather much.

Eat 3 main meals with two snacks in between

In all honesty, this one is slightly overrated. It’s been parroted around for so long, that people take it as a rule of how things work. Not necessarily.

If you are serious about losing stomach fat fast, you will have to include some exercise in the mix as well. And eating 5 times per day (3 main meals, plus 2 snacks) will help you feed the muscle, sped up the metabolism and keep you away from dipping in starvation mode.

All of this will help create the hormonal and metabolic balance in order to promote rather than hinder weight loss.

Have snacks ready at any time

I’ve worked with many people who were trying to burn weight in the past, and most of them felt victims to short hunger episodes. When we are hungry, and don’t have something healthy around the house, we reach out for junk food.

Hunger episodes will happen. You are switching towards a healthier diet and less calories overall, so expect to fight with your willpower for the first week or so.

Having a healthy snack by your hand at any time will significantly ease the process.

An apple, walnuts, seeds, celery stick with some peanut butter…

Make sure to have your supply ready.

Hydrate often (and add ginger)

Forget about anything else other than water. Just fill a bottle and take it with you wherever you go.

This is a food hack I should have mentioned above, but it’s also adequate listing it here… Adding ginger root which has some powerful detox agents, to your half a gallon of water per day intake will help you get rid of even more of your belly fat.

You can supplement the ginger in your food (about inch-by-inch size root cut), or find where they sell them in powder and add some to your water intake throughout the day. Half a teaspoon would suffice.

A study conducted by the Biological Science Laboratories, Kao Corporation, Japan concludes that ginger has a positive effect on reducing obesity.

Let’s now focus on something that, once your nutrition is adequately changed, will increase your fat burning rate by a factor of 10.

You’ve guessed it, exercise.

But unlike other resources that tell you “run, do cardio, do on the floor workouts”, I’m going to be far more specific.


Exercises to lose belly fat at home in a month

exercise to help you lose belly fat in a month

If you’ve tried doing some types of ab exercises in the past, you know how demanding they can be. Especially when you have excess belly fat, and ordinary daily activities seem sufficiently hard in itself.

The chapter that follows is not going to tell you “do X crunches”, or “run X miles”.

I’ve been in your boots once, trying to burn fat from a specific part of the body, and these workout regimens fail to deliver.

Understanding all too intimately what are you going through, I’m writing this chapter as a metaphorical tap on the shoulder.

The series of Ab exercises ahead are going to be laser specific instead of broad; time efficient instead of time consuming.

But first let’s go over some fundamentals of ab exercise routines, as well as some sound workout principles.

How often to work out if you want to get rid of belly fat?

The abdomen is part of your core, one of the largest muscle groups in your body. It helps your body with many activities, and is included in almost every move no matter how minimal.

As such, it would react to almost everything that you do physically, so targeting it like you would target your biceps is not an option.

The core can be engaged from dozens of angles, making it the most complex muscle group for training. So instead of doing a single repetitive set of sequences, you should change the routine more often.

Therefore, a good strategy would be to perform ab exercises 2-3 times per week.

How to approach ab workouts in order to burn more fat?

Training till failure (stressing the muscle) is not advised at this early stage. Nor is it required.

The best strategy would be to warm up the core with some standing exercises (abs are not made only on the floor, remember that!), and then proceed with some resistance moves.

To maximize results, a good stretch at the end of your workout is a must.

For the time being, forget about running or anything else that people usually recommend.

You’ll want to include rotational moves, instead of straight out crunches. Complex moves instead of simple repetitions. The goal is not to get overwhelmed, while attacking the core from multiple angles.


A quick fix you should do each morning in order to reduce belly fat

Each morning, right before preparing your breakfast, drink a single glass of water. It’s not going to make a huge difference within days, but on the long run it will reduce your belly fat rather noticeably.

Before you do this, spend 2-3 minutes doing a series of stretches. This will increase your metabolic rate and fire up your abs. Make sure it’s nothing demanding though.

Just get your free trial on Fitness Updated, and you will discover a series of stretches that are ideal for starting your day.

Another process that runs in the background

It is confirmed that stress hinders your weight loss potential.

But reducing stress in order to fight obesity does seem like a pipeline dream. Most people aren’t even aware that they are stressed that much, yet alone know how to reduce it.

So, in order not to be vague nor leave you with a full list of activities that are confirmed to reduce stress, know this:

Enough sleep can dwarf every other stress reducing activity in comparison. Just pay the sandman 8 hours each day, and you are going to cut your stress level in half. Then, add short and intense exercise every 2-3 days (the workouts from above), and forget about cortisol inducing activities such as long distance jogging and repetitive cardio.

Getting stressed over reducing your stress level is a weird paradox that many people fall into. Trying to actively change something will leave you impotently angry and more stressed than you were in the first place.

Just make sure to get enough sleep and start moving with the right workouts.

Moving on from belly fat – how to get a six pack

reduce belly fat and get sixpack abs

When you reduce your abdominal fat, a six pack is the logical progression. And tell you what – it’s more doable than you think.

Once you get rid of abdominal fat, a six pack can become noticeable within two or three weeks. So noticeable that people will think you were working out for ages.

Keeping your six-pack from showing, there are two reasons mainly.

First, it is the stubborn fat accumulated around the abdomen. And while weight loss can happen fast it’s way harder to lose stubborn tummy fat and love handles. Using the combination of food plus exercise from above will slim you down, but you’d have to be consistent in order to lose the stubborn fat tissue.

Give yourself around 4 weeks.

Then, the second reason is also apparent. You have to grow your rectus abdominis to a slight degree, in order to make them visually noticeable.

The combo from above helps with this as well. But here is what you need to do differently.

Instead of mindlessly repeating the 3 workouts shared in this guide, you will have to introduce progression, and strengthen the surrounding muscle groups (mainly back, upper abs / chest, and thighs). This will help you endure more during the ab centric exercises, and progress faster.

I really hope that this comprehensive guide on how to lose your belly fat gave you enough information to start dropping pounds off your midsection, and get a lean and defined abdomen in the process.

Following the blueprint from above will help you lose belly fat naturally, and in less than a month. If you were wondering how to reduce your waist size, this is the answer.

Additionally, you’d want to check Fitness Updated, and use the free week long access to every feature of the platform, and join the community of people who used a custom tailored program in order to drop 2 inches off their waist at least, even within the first week.

To summarize this guide, here is what you have to do in order to reduce belly fat:

  1. 1. Eat less processed sugar
  2. 2. Do not drink artificially sweetened beverages
  3. 3. Eat a tablespoon of raw honey each day
  4. 4. Limit your alcohol consumption
  5. 5. Avoid trans fats altogether
  6. 6. Eat more protein
  7. 7. Eat more soluble fiber
  8. 8. Eat 100 grams per day of I3C rich foods
  9. 9. Add turmeric to your diet
  10. 10. Supplement turmeric with black pepper in order to increase its efficiency
  11. 11. Eat more healthy fats
  12. 12. Add cinnamon to your snacks
  13. 13. Add cumin to your meals
  14. 14. Hydrate more often
  15. 15. Add ginger root to your diet
  16. 16. Do each of the two ab centric workouts from above
  17. 17. Drink a glass of water every morning before breakfast
  18. 19. Stretch for 2-3 minutes every morning
  19. 20. Reduce stress with enough sleep and adequate exercise

Now you know exactly what to do and how to lose belly fat naturally. This process may take up to 6 weeks depending on your current weight and obesity problems, but you will definitely see results within the first week or two.

Here is to losing belly fat fast and naturally!