I believe every women should read this…

The primary concern women have when it comes to weight training is, ‘I don’t want to get big or bulky.’ We are here to tell you that you won’t! Here’s some basic diet and training information to help you get started! Read on.

By: Katie Lobliner & Derek Charlebois B.S. CPT

The Female Training Bible: Everything You Need To Get The Sexy Body You Desire

The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels.

Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are significantly higher than women’s. Even if a man is at the low end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the high end of the women’s normal testosterone range (70 ng/dl).

If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women!

It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

Now you may be saying, “I have seen some women bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids.

When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects.

The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.

Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights.

This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:

  • 1-5 reps for strength
  • 6-12 reps for hypertrophy
  • 12+ reps for endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.

You Need To Lift Some Heavy Weights And Really Challenge Yourself!

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets.

The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed (by the media), about how women should train.

What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids?

If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

In this article, we will go over some basic diet and training information and then direct you to where you can get diet and training help and direction!

Dieting For Women: General Guidelines

Before we get into the recommended diets for women trying to lose fat and gain lean muscle, lets go over some general diet guidelines.

Calorie Control:

The biggest factor in a diet is calories in versus calories out. Your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle.

Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.

Macronutrient Manipulation:

While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat.

A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.

Stay Hydrated:

You should drink plenty of water every day. Try to drink at least eight glasses of water per day.

The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.

Quality Control:

Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!

Insulin Control:

Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss.

Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.

Adequate Protein:

In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins.

Essential Fats:

Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet.

Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a quality EFA product, such as Scivation Essential FA.

Curve Appeal: Exercises To Help Add Sexy Curves

What is the most common thing you see women do in the gym? Cardio… And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle.

While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises. Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.

Deadlifts:

Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.

Squats:

Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.

Lunges:

Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.

Pullups:

Pullups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pullup machine, so if you cannot do pullups with your bodyweight, this machine will allow you to do pullups with less than your bodyweight.

Dips:

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.

Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

12-Week Workout Program To Gain Sexy Muscle And Curves

As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do.

When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that!

In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.

Weeks 1-4:

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set.

If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.

Monday: Upper Body

  • Bench Press: 3 sets of 8-12 reps
  • Bent Over Barbell Row: 3 sets of 8-12 reps
  • Dumbbell Shoulder Press: 3 sets of 8-12 reps
  • Skull Crushers: 3 sets of 8-12 reps
  • Barbell Curl: 3 sets of 8-12 reps

Tuesday: Lower Body

  • Barbell Squat: 3 sets of 8-12 reps
  • Stiff-Legged Deadlift: 3 sets of 8-12 reps
  • Leg Extension: 3 sets of 8-12 reps
  • Lying Leg Curls: 3 sets of 8-12 reps
  • Standing Calf Raises: 3 sets of 8-12 reps
  • Lying Leg Raises: 3 sets of 10-15 reps

Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

  • Dips: 3 sets of 8-12 reps
  • Pullups: 3 sets of 8-12 reps
  • Lateral Raises: 3 sets of 8-12 reps
  • Triceps Pushdowns: 3 sets of 8-12 reps
  • Cable Curls: 3 sets of 8-12 reps

Friday: Lower Body

  • Deadlift: 3 sets of 8-12 reps
  • Leg Press: 3 sets of 8-12 reps
  • Dumbbell Lunges: 3 sets of 8-12 reps
  • Seated Calf Raises: 3 sets of 8-12 reps
  • Dumbbell Shrugs: 3 sets of 8-12 reps
  • Decline Crunches: 3 sets of 10-15 reps
  • Hyperextensions: 3 sets of 10-15 reps

Weeks 5-8:

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Monday: Upper Body

  • Bench Press: 3 sets of 6-8 reps
  • Bent Over Barbell Row: 3 sets of 6-8 reps
  • Dumbbell Shoulder Press: 3 sets of 6-8 reps
  • Skull Crushers: 3 sets of 6-8 reps
  • Barbell Curl: 3 sets of 6-8 reps

Tuesday: Lower Body

  • Barbell Squat: 3 sets of 6-8 reps
  • Stiff-Legged Deadlift: 3 sets of 6-8 reps
  • Leg Extension: 3 sets of 6-8 reps
  • Lying Leg Curls: 3 sets of 6-8 reps
  • Standing Calf Raises: 3 sets of 6-8 reps
  • Lying Leg Raises: 3 sets of 10-15 reps
  • Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

  • Dips: 3 sets of 6-8 reps
  • Pullups: 3 sets of 6-8 reps
  • Lateral Raises: 3 sets of 6-8 reps
  • Triceps Pushdowns: 3 sets of 6-8 reps

Cable Curls: 3 sets of 6-8 reps

Friday: Lower Body

  • Deadlift: 3 sets of 6-8 reps
  • Leg Press: 3 sets of 6-8 reps
  • Dumbbell Lunges: 3 sets of 6-8 reps
  • Seated Calf Raises: 3 sets of 6-8 reps
  • Dumbbell Shrugs: 3 sets of 6-8 reps
  • Decline Crunches: 3 sets of 10-15 reps
  • Hyperextensions: 3 sets of 10-15 reps

Weeks 9-12:

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set.

If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Monday: Upper Body

  • Bench Press: 3 sets of 4-6 reps
  • Bent Over Barbell Row: 3 sets of 4-6 reps
  • Dumbbell Shoulder Press: 3 sets of 4-6 reps
  • Skull Crushers: 3 sets of 4-6 reps
  • Barbell Curl: 3 sets of 4-6 reps

Tuesday: Lower Body

  • Barbell Squat: 3 sets of 4-6 reps
  • Stiff-Legged Deadlift: 3 sets of 4-6 reps
  • Leg Extension: 3 sets of 4-6 reps
  • Lying Leg Curls: 3 sets of 4-6 reps
  • Standing Calf Raises: 3 sets of 4-6 reps
  • Lying Leg Raises: 3 sets of 10-15 reps
  • Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

  • Dips: 3 sets of 4-6 reps
  • Pullups: 3 sets of 4-6 reps
  • Lateral Raises: 3 sets of 4-6 reps
  • Triceps Pushdowns: 3 sets of 4-6 reps
  • Cable Curls: 3 sets of 4-6 reps

Friday: Lower Body

  • Deadlift: 3 sets of 4-6 reps
  • Leg Press: 3 sets of 4-6 reps
  • Dumbbell Lunges: 3 sets of 4-6 reps
  • Seated Calf Raises: 3 sets of 4-6 reps
  • Dumbbell Shrugs: 3 sets of 4-6 reps
  • Decline Crunches: 3 sets of 10-15 reps
  • Hyperextensions: 3 sets of 10-15 reps

Exercise Tips Form Over Ego:

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles.

For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Warm-Up Properly:

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

Rest, Don’t Nap, Between Sets:

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

What If I Miss A Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
Triceps, Thigh, And Booty Fat: Why “Trouble Areas” Exist

Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat.

If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt.

We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.

Stubborn Fat Cardio Protocol

So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

So We Need To Perform High-Intensity Cardio For A Long Duration Of Time To Maximize Fat Burning.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating.

One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity.

After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out.

Conclusion

We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

  • Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
  • Women should lift weights just like men.
  • Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
  • Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
  • Calorie control, macronutrient manipulation, staying hydrated, eating quality foods, insulin control, eating adequate protein and essential fats are all vital to a healthy diet and gaining lean muscle.
  • Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.

Lipolysis must be increased in order for FFAs to be burned.

Women Will Not Get Big And Bulky From Lifting Weights, But Instead Lose Fat And Gain Lean, Toned Muscles.

  • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
  • FFAs must be burned to body fat loss to occur.
  • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
  • The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
  • The Xtend + Quake 10.0 stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
  • Consistency is the key to success. Create a workout schedule and diet and stick to it!

There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!

Resource: http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

 

About lifestylechallenges

Brand & Marketing Manager | BA Graphic Design & Multimedia | Higher Diploma in Photography | USN Lifestyle Athlete | Busy studying Sports Nutrition & Supplementation | USN 12 Week Challenge Contestant | Passionate about healthy living and working out...

Posted on August 26, 2011, in Change your mind. Bookmark the permalink. Leave a comment.

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