Exercises For Women: How To Look Like A Female Fitness Model
By VINCE DELMONTE
Do you pass by the magazine stands in the store and envy the bodies of the cover
models? More and more women today are coveting this body type; strong and muscular while still being
feminine. Gone are the days where strong women are seen as too masculine and unattractive. The
female fitness body is here to stay.
For an excellent training source, for both men and female fitness
model bodybuilding, click on No Nonsense Musclebuilding by Vince
Delmote.
Now, curves are back, so long as they are
created with muscle mass, and have a softer appearance. Hot celebrities such as Jessica Biel, and
Jessica Alba, are now gracing the covers, showing off their new curves. What's more, these
female fitness models are garnering a great deal of male attraction - much more
than their thinner counterparts, such as Lindsay Lohan, or Victoria Beckham.
Luckily, if you make some smart changes to your workout program, and do the
right exercises for women, you can get yourself on the road to looking like the next female fitness
model, maybe even covermodel!
First things first. Pink Weights. If you want to add sexy curves to your body, you
need not be afraid of heavier weights. Don't worry, you are not going to bulk
up, and begin bearing resemblance to Vin Diesel. Women do not have the
testosterone in their bodies to be able to do this. In a very good situation, assuming sound training and
great nutrition, a woman would be lucky to put on about
half a pound of muscle mass per month. Not quite as scary as you thought, right? And that
is assuming everything is done right… many will experience a slower rate yet.
The problem with doing the right exercises for women using pink weights, is that
for most of you, they aren't challenging! You'd be surprised at how strong you already
are, if you'd just push yourself that little extra bit. Next time you're in the
gym, pick up a ten pound dumbbell, or if you're really ambitious, go for fifteen. You'll notice your body changing
more in the next few weeks, than in the last few years spent slaving away on the stairmaster. You'll be on your
way to that female fitness model body!
Weights have the power to completely transform your body. They will make you
a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight, upon weight training, your body weight may go up. Relax, one
pound of muscle takes up much less space on your body, than one pound of bodyfat, therefore
you may weigh more, but will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the
cardio section of the gym. Whether it is the best place to check out the men lifting, or it feels
safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many
hours of your life you've spent on that treadmill, stairmaster, or elliptical
machine. Do you really look that much different because of it? I'm guessing probably
not.
Not only that, but how many of you put in your hour while watching
TV, or reading your favourite magazine? This is probably a good indicator
that you aren't working as hard as you could be. If you want that
female fitness model body, you must work hard!
Your body will quickly adapt to all that cardio
training. Before you might have burned a hundred calories, running a mile, now you are only burning 80. Unless you
continually add more and more time to get the same calorie burn, it is going to stop being an
effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing
cardio?
The secret is changing the format of your cardio from that of a
comfortable steady-state session, to one that's composed of high intensity
intervals. This will kick you out of your comfort zone - and blast away body fat
This is a more productive form of doing cardio, than wasting
another hour of your life not getting anywhere. Next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly
can, with a minute and a half at a much easier pace to recover. It will be hard - I warn
you. Stick with it for one month, and you will be extremely happy you did.
In addition to the correct exercises for women, bring on the carbs. Have you
grown a love-hate relationship with carbohydrates? You love the way they taste, but don't like the
number they're doing to your waist. Understandable - many women feel this way.
Carbohydrates are not 'evil' if the portion
size remains under control, and you are timing them properly. To have carbohydrates working most
effectively for you, it is critical that you time them
before and after your workouts. This is when your muscles are going to need
the energy, and will rapidly soak them up! You must properly feed your new female fitness model
body!
So if you're craving a bagel, have at it, but enjoy it right after
you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing many women do not understand, is
that to lose fat, they must eat
fat. Women in particular actually tend to do better on a higher fat diet than males
do. This has to do with their hormonal make-up, and the way their body functions and
responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, because they
were 'fat-free'? A safe diet food you thought. Terrible mistake.
When you remove the fat out of products, often times manufacturers
add in extra sugar, to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing, and guess what insulin
is? The fat storage hormone. So, what you need to do, is minimize the amount of
insulin surges you create throughout the day, while staying within your total calorie budget. Do this, and you will
have your best defence against warding off both hunger and fat gain.
Guess which macronutrient has the least effect on insulin levels? That's
right - dietary fat.
So do not be so scared of consuming fat in
your diet. It will help you deal with hunger, and help your
food taste better. Ideally, aim to get no less than 25-30% of your calories coming
from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part most women want to improve upon, is their
glutes. That curvy, sexy backside appearance tops the list of many gym goers,
and to achieve this, you are going to have to do the right exercises.
Concentrate on adding
heavy-weight lunges, one legged squats, hamstring curls, and butt-to-the-ground squats
into your program. These are your fast track to a great behind. You can do cardio to try and get it.
Unfortunately, all that will do is make you a smaller version of your exact same self. If you want
to change the way you look, then you need to change
the way you train.
So next time you pass by one of those
covermodels, and start dreaming about what it would be like to have that body -
make it a reality for you. Many women are capable of making great improvements to their bodies. They
must stop the training methods they are currently using, and get on ones that are much more in tune with their
goals.
For a fantastic training program for that female fitness model
body see No Nonsense Musclebuilding by Vince Delmonte.
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