Bodybuilding works for women who want to get in shape in the fastest time possible
With many years of experience in bodybuilding, I have regularly and quite confidently told my girlfriend how she should exercise and diet to improve her figure in the fastest time possible. She would always consider my advice, then do her own thing, whether it be slimming world, low carb diets, or cardio training in the local sports centres. She would always lose 2-3 pounds per week for the first 2-3 weeks, then plateau for the next 4-6 weeks, get bored and just give up. The reason she would never follow my advice was because she was scared that she would get big muscles. I would always assure my girlfriend that she would not get big muscles, as she would be following a cutting programme, rather than a mass building programme.
Four weeks ago, my girlfriend finally agreed to follow my advice. So far, she has lost 2 pounds on average every week and her muscle tone has improved significantly, without making her look muscly, just making her look great. She is more determined than ever to continue bodybuilding and is now concerned that she might lose too much weight and be too small for all her new holiday clothes! She was already small to begin with, but this training has given her some really significant results.
So, here is what she has been doing:
Bodybuilding Training For Women (Saturdays & Wednesdays)
1 sets of leg extensions
1 sets of leg curls
3 sets of leg press
3 sets of machine squats
2 sets of pulldowns
2 sets of cable rows
2 sets of chest presses
2 sets of shoulder presses
Each set comprises of 12-15 reps, which are carried out very slowly and smoothly, taking about 3-4 seconds per rep. If you can do more than 15 or less than 12 reps you need to adjust the weight. Also, don’t stop until you truly cannot perform another rep. This level of intensity makes your body release powerful fat loss hormones, which can really help your progress. Aim for increases in intensity at every training session.
Bodybuilding Diet For Women
Consume 9 calories per pound of bodyweight per day, i.e. if you weigh 10 stone (140 pounds), you would eat the equivalent of 140 x 9 = 1260 calories per day.
Split calories evenly over 4 meals, i.e. from the above example, that would mean that you would eat four meals per day containing 1260 / 4 = 315 calories per meal.
Your calories should be 40% protein, 40% carbs and 20% fats, so in the example above, this would be 31.5g of proteins, 31.5g of carbs and 7g of fats. I have a spreadsheet that works out calories per day and per meal for any bodyweight, macronutrient ratio and metabolism, if you would like to try it for free, please send a request using the Contact Us page. To keep things simple, ensure fat intake is as low as possible, carbs are accurately measured and whey protein shakes are used to ensure sufficient protein is being consumed. Examples: 2 slices of bread gives you 32g of carbs on average, add a little bit of chicken or something light to make it a sandwich, add a protein shake and that is your meal. Not too hard is it? Alternatively, half a cup (50g) of porridge is 31g of carbs – blend in 300ml of water and drink, along with your protein shake and that is a meal. Plain tuna (in sping water) in 2 slices of bread and a small glass of milk would also be a good meal. The better you do with this, the better your results. Using bodybuilding supplements can make things a lot easier, because you know exactly what you are consuming.
Fat Burning For Women
Do cardio first thing on a morning 4-5 mornings per week on an empty stomach for maximum fat loss, whilst retaining muscle tone. My girlfriend has been using her cross trainer for 30-40 minutes on Mon, Tue, Wed and Fri every week at 7am, before our daughter wakes up. There are other blogs that explain why early morning cardio is best for fat burning, if you would like to know more, please refer to those articles.
All of the above aspects of this training and diet programme are equally important, so make sure you follow it accurately. For more advice, check out the top 10 fat loss tips articles, from June/July 2009.
If you would like to know more about my girlfriend’s progress, please leave your comments and I will respond within 48 hours.
Note: as always, consult your GP before undertaking any new exercise or diet programme.
Regards,
Martin.
