Many women want a tight, firm, toned body, but are concerned that muscle training could make them big and bulky. They are afraid that lifting weights could cause their muscles to bulk up like men do. Don't worry - this is not a problem. Women don't build bulky muscles, because they have low levels of testosterone. If you want to get a toned body, lifting heavier weights at the gym will make a huge difference. In addition to working out with weights, diet and supplements are also important to getting the hard body you desire.
Diet Recommendations
To have the body of your dreams, certain diet changes are required. You will never get lean if you eat pizza and pasta on a daily basis. Here are the basic guidelines to adhere to:
- Count Calories - The major difference between men and women as far as the diet they need is that women need fewer calories because they are generally smaller and have less muscle mass. If you want to lose weight, you need to take in fewer calories than you expend. At the same time, you can't starve yourself, or you won't build muscle. Set a target for daily calories, and then count your calories.
However, eating 1 pizza, drinking fizzy drinks and finishing up with some cake to make 1,500 calories won’t give you the body that you want. It’s important to eat good food in order to stay healthy as well. Junk food will destroy your body on the long term.
- Track Macronutrient Ratios - Even if you eat the same number of calories, your results will be quite different if you get 80% of those from carbs vs. 80% of them from protein. Women tend to burn more fats more easily than men do, so women often do well on a diet low in carbs. Shoot for "low carb" but not "no carb", in order to lose weight and gain lean muscle.
- Get Enough Protein - When you want to build new muscle, you need to eat protein in order for your body to have the building blocks to build it. The recommended amount for you may be more than you're used to, but your body will adjust, and you will appreciate how full protein can make you feel.
- Drink Lots of Water - Ideally, you should be drinking about 8 glasses of water every day. This keeps your body fully hydrated, for optimal functioning and metabolism. Water can also help you feel full, and prevent overeating.
Supplements Recommendations
Eating right and exercising can be enough to get in shape, however this recipe doesn’t work for all women. Since we all have different body types, what worked on your best friend may not work on you. In this case, supplementation may be recommended. Here are some guidelines:
- Whey Protein - as we mentioned earlier, protein is essential for building lean muscle mass and burning fat. But sometimes it’s very difficult to reach your daily requirements, especially if you have a busy lifestyle. Or maybe you are just tired of eating chicken breast, tuna and eggs all day long. In this case you should use a protein powder, and the Gold Standard Whey is the best. It digests and absorbs quickly, it’s rich in amino acids, low in fat, cholesterol or sugar and provides 24 grams of protein per serving. You can consume it immediately after your workout, in the morning, or as a quick snack whenever you don’t have access to a proper meal.
- Fat Burners – These products can have many benefits, and one of them is to help transport fatty acids in your body, making it easier to burn fat. For example cayenne pepper has been used for centuries, and it was a popular traditional treatment for aiding digestion and stimulating circulation. This spicy pepper increases thermogenesis and dilates the blood vessels, which increases your blood circulation. Products with similar effects are green tea extract, yohimbe, caffeine, CLA, Hoodia Gordonii and many more.
- B Vitamins - Your body needs these essential nutrients for proper metabolism, and to burn fat at the optimal rate. You should have adequate levels of B6 (Pyridoxine HCI), B12 (Methylcobalamin), and B5 (Panthothenic acid). Taking supplements of these three key B vitamins will help keep you burning fat at your full potential.
- Fatty Acids – omega fatty acids are vital for women who want to build the body of their dreams. Omega 3, Omega 6, and vegan Omega 8 can be taken from natural sources like vegetable oils, nuts, seeds and fish. Supplements can also be recommended, but you are advised to consult with a nutritionist first.
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