If you want a fitness plan for women that builds lean, “toned,” sexy bodies, then you want to read this article.
If you are like most females, you want to very specific kind of body shape.
You are looking to be lean, but you don’t want to be too skinny.
(You certainly don’t want to be skinny fat!)
You are looking for a toned upper body, but you really don’t want to look like a “bulky” weightlifter either.
You want a flat, toned stomach…
You want tight, shapely legs, and of course, you want that perfect gravity-defying ass.
Good news… You, yes YOU, can have all these things.
You don’t need supreme genetics or a hollywood trainer on speed dial..
However, you do need to know what you are doing.
Or more to the point, you need to know what to stop doing…
It’s time to forget about what all the fitness magazines have told you – you won’t become a ‘goddess’ by starving yourself and spending hours and hours doing cardio.
What you do need, is to take a completely different way. And believe it or not, a much healthier, more enjoyable, and sustainable one.
Today I’m going to show you exactly what that way is, and how to create the body of your dreams
If that gets your attention, then keep reading, because we’re going to start with what you most definitely shouldn’t be doing…
If you read into the majority of mainstream fitness advice for women, you’re almost ALWAYS going to end up skinny fat.
Here’s what I’m talking about:
- Very little food (and very little protein and carbohydrates in particular – nowt wrong with carbs)
- They are into “clean eating”
- Excessive amounts of cardio
- Little weightlifting (and no heavy weightlifting)
- Long (2+ hour) workouts 6 to 7 days per week
Is that you?
What do you think you will get by doing all that agonising stuff?…
You will be tired all of the time. Feeling hungry all of the time. Demotivated to workout… daydreaming and binging on carbs… counting the days until since you last had a biscuit…
But it gets worse…. Even worse is what happens to your physique.
You’ll lose weight, of course, but you will also lose a considerable a considerable amount of muscle.
And the more muscle you lose, the worse your body begins to look even at a low body fat percentage.
What most women don’t know is just how different low body fat levels look with and without good muscle development.
For example, check out the following pictures:
Whose body would you rather have?
Most women would choose the second…and would be surprised to learn that both of these women have about the same body fat percentage.
What makes the second more attractive, though, is muscle mass. She has significantly more.
You see, muscle is what gives you curves, shape, and tone when you’re lean. Without adequate muscle, the best you can hope for by lowering your body fat is something best described as “scrawny.”
This is the transformative power of improving your body composition instead of just obsessively “losing weight.
When you reframe your goals in terms of losing fat and gaining muscle, you open the door to real progress. That’s how you build a killer physique.
So…the question isn’t if you should gain muscle, it’s just how much.
For example, I’ve worked with thousands of women and the look most want (athletic, lean, and defined) requires they gain 10 to 20 pounds of muscle and reduce their body fat percentage to the 15 to 20% range.
Your numbers will ultimately depend on how you want to look.
If you want to be healthy, lean, and athletic, you probably don’t need to gain more than 10 pounds of muscle and go any lower than 20% body fat.
If you want to look like a bikini competitor, though, you’re going to need quite a bit more muscle and quite a bit less fat.
The “sweet spot” for most women seems to be around 10 to 15 pounds of muscle gained and 17 to 18% body fat.
This is where you look both feminine and fit and it’s also a look that can be maintained all year round.
So, now that we’ve dispelled some myths and located true north, the next question is…how do you actually get there?
It’s pretty simple, actually.
- Lift a lot of heavy weights.
- Don’t do too much cardio.
- Use a moderately aggressive calorie deficit to lose fat for no more than 12 weeks.
- Eat more protein.