Ultimate Female Guide to Getting Lean
The only way proven to add muscle and curvature to your body is through the act of lifting heavier weights. Lay off the hour of treadmill running and countless repetitions and just into the world of weight lifting.
In order to gain muscle mass, you need to focus on two things:
- heavy weights
- low reps
Here are typical rep ranges below according to their goals:
Ever notice that there are no “women exercises” or “men exercises?” This is due to the fact that both genders should train the exact same way.
Walk into the gym-where do you see a majority of the women? What are they doing? Chances are, they are probably on the treadmill and elliptical while the weight room is free of any female human being. WHY? Women are either intimidated or believe weights will cause them to bulk up. If they are in the weight room, they may have a small dumbbell in their hand doing countless repetitions over and over again. I can go ahead and tell you that endless cardio and tiny weights won’t get you closer to your goals of a toned, curvy physique.
- Bicep Curls
- Overhead Press
- Lying Leg Raises
- Kettlebell Swings
Diet & Nutrition
When taking proper diet into account, the first thing to consider is finding your BMR or basic caloric rate. This number will tell you the basic amount of calories that you need daily in order to sustain life.
Here is a simple equation chart that I made below to help you figure yours:
655+ 499.2+ 288- 117.5 = 1324.7 calories needed to survive daily.
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Extremely active (very hard exercise/sports and physical job): BMR x 1.9
- Drink at least half your body weight in oz. of water per day. I usually aim for 100oz. daily. If your body isn’t properly hydrated, it will not have the optimal cellular function it needs to build new, quality muscle.
- Eat enough protein. Aim for 1 gram of protein per pound of body weight. I weigh 120lbs so I aim for at least 120 grams of protein daily.
- Take fish oil. Fatty acids does wonders in helping your body to burn unwanted fat while creating new muscle. Personally, I have noticed a big difference with this. I also love chowing down on salmon for dinner!
- Eat healthy fats. Healthy fats are Omega 3s, coconut oil, avocado, etc. FAT DOES NOT MAKE YOU FAT. Eating an excess of carbs (or sugar) that turns into sugar that is stored and not burned as energy creates fat. Please do not believe all fats are bad for you.
Supplements are amazing. They enhance your performance, help out with endurance, and can even increase your strength capacity.
Someone once asked me, “Can I get by without taking supplements?”
The truth, short and simple, is going to be yes and no. Supplements are fabulous, but they are not required. They help to fill in the gaps or deficiences that you may need help with.
First and foremost, every woman needs a good protein powder. The average personally typically needs around 1 gram of protein per pound of bodyweight. So if you are 120lbs, you will need at least 120 grams of protein per day. While this may seem easy (in your mind) to meet this through your daily dietary intake, sometimes it isn’t always so easy to eat this much protein. And if you are very physically active, you will need more grams of protein daily to repair your muscles. This is where protein powders rock.
- A good multivitamin to cover your bases (brand does not matter too much here, but make sure it has enough of what you need)
- Vitamin D or extra Calcium (for those who lift, you want healthy bones to continue lifting, right?)
- Fish oil (I love MRM’s Smart Blend)
- A preworkout powder to get you pumped and increase stength/endurance for your workout (I use Driven from MRM. It is all natural and does not make me feel jittery like other preworkout powders.)
- Amino Acids (I take BCAA Reload from MRM)
- A postworkout recovery powder (I love the Natural Whey Protein from MRM in chocolate)
- Nut Butters
Your trainer and friend,