This post is for all the ladies out there that need to tone up and get into shape. One of the biggest troubles with training women is that they only want to do cardio because weight training will make you "get big" or "bulk up". Well I got news for you all, that is completely false! Now your probably thinking to yourself that I've seen plenty of buff chicks and bodybuilding women that look like men.
Almost all of the women who are buff or big like bodybuilders are taking testosterone supplements. The reason they need these testosterone supplements to gain muscle mass is because women naturally have a small amount of of this hormone, only a tiny fraction of the amount men have. This is a fact, therefore if your reading this you now know that weight training is ok to do and actually can produce much better results then cardio can if performed right. There are plenty of studies that show and prove that men and women don't even need to train differently to get good results. This also goes for the diet aspect, for the most part men and women don't need to eat differently either. The metabolisms of men and women are very much alike except in the fact that women burn a greater ratio of fat to carbs then men do. This is one reason why low carb diets are popular with women and tend to work better for them. Women also usually need to have a lower calorik intake then men do because of the fact that men have more muscle mass and less fat then women. Now I am going to break it down for you into the essential rules when it comes to women getting in shape and burning fat, from the diet to the workout.
Controlling your calorie intake
Controlling your calorie limit is a big part of seeing your results. If you eat to many you'll gain fat but if you dont eat enough then you
wont gain muscle mass which in turn will burn more fat also. It is very important to keep track of how many calories your getting through out the day but also what types of food your getting your calories from. The best and easiest way to do this is by keeping a food log or dietary journal where you can write each and every meal down. So set a target and record your diet to make sure your not going past your limit.
Nutrition
Nutrition is going to be one of the keys to success when it comes to fat loss. Eat clean, its as simple as that. Stop eating processed foods and sugary beverages. Just about anything that is processed or has preservatives in it is going to be bad. Start reading the ingredient list on the things you eat, you need to do this because the ingredients are in order by weight (heaviest ingredient to the lightest). So when you see that sugar is one of the top ingredients on the list, just put it back because that means there is way to much sugar in it. Look out for High Fructose Corn Syrup also, this is something that is in almost everything processed from pops and juices to your favorite deserts and cereals. Another thing that is very important to watch is what kind of carbs and grains your eating. You want to stay completely away from white carbs and white grains, these are your white breads, noodles,rice and a lot of different breaded products. Stick with brown carbs and whole grain wheat grains as much as possible. Protein is another part of your nutrition that you need to make sure your getting enough of, which brings us to our next subject.
Protein, Carbs, & Fats
Protein- Protein should make up 10-35% of your daily calorik intake, this is usually about 50-170 grams. Everyone needs protein to maintain muscle so when your exercising regular you need even more to repair and recover the torn muscle tissues. Protein also can help increase the rate of your metabolism. You can get your protein source from the foods in your diet or supplement it with a daily protein shake.
Carbs-Carbs should be making up about 45-65% of your daily calorik intake, this is usually about 150-300 grams. The heavy and hard workout days should be the days where you consume more carbs versus the days you are doing cardio, light activity, or no activity and those days should be low carbs. Try and get your carbohydrates from veggies and other whole foods, these are called complex carbs. Stay away from your simple carbs which are found in junk foods, treats, and empty calorie beverages.
Fats-Fat should make up 10-40% of your daily calorik intake, this is usually about 40-80 grams. Just like protein, you need more fat the more you exercise. Most people have trouble with this step in the fat loss process because if your trying to burn fat why would you want to consume more? Well the answer is that there are good fats and bad fats. The good fats (essential fatty acids) come from olive oil, mixed nuts, alvocado, etc. The bad fats come from a wholle lot of bad and tasty foods, these are your saturated fats and trans fats.
Drink Water!
Water is a huge part of your healthy lifestyle and getting fit. Water has a lot of benefits, some are helping your blood tissues, helping your muscles with fatigue and keeping your body hydrated. A good way of indicating if you are getting enough water is to try and notice how often you are thirsty. The less often you are thirsty the better, this means you are getting enough water. It is recommended to drink at least 8 cups of water per day, which is about 64 fluid ounces. You can also drink to much water though or drink water to rapidly. The kidneys cant process anything more than about 3 to 4 cups of water per hour.
Supplement
Supplements can be good as long as you are picking the right ones and not over doing the amount of supplements you are taking. Some recommended supplements for female health and fat loss aid are Fish oil, Calcium, Multivitamins, and Amino Acids which are found in most protein sources.
Training & Great Female Exercises
Controlling your calorie limit is a big part of seeing your results. If you eat to many you'll gain fat but if you dont eat enough then you
wont gain muscle mass which in turn will burn more fat also. It is very important to keep track of how many calories your getting through out the day but also what types of food your getting your calories from. The best and easiest way to do this is by keeping a food log or dietary journal where you can write each and every meal down. So set a target and record your diet to make sure your not going past your limit.
Nutrition
Nutrition is going to be one of the keys to success when it comes to fat loss. Eat clean, its as simple as that. Stop eating processed foods and sugary beverages. Just about anything that is processed or has preservatives in it is going to be bad. Start reading the ingredient list on the things you eat, you need to do this because the ingredients are in order by weight (heaviest ingredient to the lightest). So when you see that sugar is one of the top ingredients on the list, just put it back because that means there is way to much sugar in it. Look out for High Fructose Corn Syrup also, this is something that is in almost everything processed from pops and juices to your favorite deserts and cereals. Another thing that is very important to watch is what kind of carbs and grains your eating. You want to stay completely away from white carbs and white grains, these are your white breads, noodles,rice and a lot of different breaded products. Stick with brown carbs and whole grain wheat grains as much as possible. Protein is another part of your nutrition that you need to make sure your getting enough of, which brings us to our next subject.
Protein, Carbs, & Fats
Protein- Protein should make up 10-35% of your daily calorik intake, this is usually about 50-170 grams. Everyone needs protein to maintain muscle so when your exercising regular you need even more to repair and recover the torn muscle tissues. Protein also can help increase the rate of your metabolism. You can get your protein source from the foods in your diet or supplement it with a daily protein shake.
Carbs-Carbs should be making up about 45-65% of your daily calorik intake, this is usually about 150-300 grams. The heavy and hard workout days should be the days where you consume more carbs versus the days you are doing cardio, light activity, or no activity and those days should be low carbs. Try and get your carbohydrates from veggies and other whole foods, these are called complex carbs. Stay away from your simple carbs which are found in junk foods, treats, and empty calorie beverages.
Fats-Fat should make up 10-40% of your daily calorik intake, this is usually about 40-80 grams. Just like protein, you need more fat the more you exercise. Most people have trouble with this step in the fat loss process because if your trying to burn fat why would you want to consume more? Well the answer is that there are good fats and bad fats. The good fats (essential fatty acids) come from olive oil, mixed nuts, alvocado, etc. The bad fats come from a wholle lot of bad and tasty foods, these are your saturated fats and trans fats.
Drink Water!
Water is a huge part of your healthy lifestyle and getting fit. Water has a lot of benefits, some are helping your blood tissues, helping your muscles with fatigue and keeping your body hydrated. A good way of indicating if you are getting enough water is to try and notice how often you are thirsty. The less often you are thirsty the better, this means you are getting enough water. It is recommended to drink at least 8 cups of water per day, which is about 64 fluid ounces. You can also drink to much water though or drink water to rapidly. The kidneys cant process anything more than about 3 to 4 cups of water per hour.
Supplement
Supplements can be good as long as you are picking the right ones and not over doing the amount of supplements you are taking. Some recommended supplements for female health and fat loss aid are Fish oil, Calcium, Multivitamins, and Amino Acids which are found in most protein sources.
Training & Great Female Exercises
| Deadlifts Deadlifts are just about the greatest exercises ever invented. They hit almost every muscle head to toe. The get your back, legs, core, obliques, traps, etc. This is a great full body exercise and is an essential part of achieving the body of your dreams. |   |
| Squats Squats are another great exercise in general but especially for women. Some of the reasons for the squat being such a good exercise is because they use pretty much your every muscle in your legs and also use your core. The bigger the muscle you are working the more fat you will burn and the legs are by far the biggest muscle in females. Not only will squats burn more fat and build alot of lean muscle, there one of the secrets to nice legs and a nice butt, which all females want. |  |
| Pullups Pullups work alot of muscles in the body and make a great exercise for anyone no matter the goal. Pullups work your forearms, biceps, all of your back, and also your core. Pullups can be scary to most people who don't workout regulary, but most gyms have assisted pullup machines that can take a little weight off of your load allowing you to perform a full and correctly formed pullup. |  |
| Dips Dips are a great upper body toning exercise. They work your chest muscles, triceps, and your shoudlers. This will help create sexy tone arms and shoulders to complete your physique. |  |
| Plank A plank is the best core exercise you can do. It works your core from the frontal abdomins to the obliques and even to the lower back. It is the ultimate core stabilization exercise and should be in every single workout. |  |
So there are my fit tips when it comes to female health and fat loss, so take these tips and add them into your fitness and diet program.
