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Get a Female Body Builder Body
If you are reading this article it is likely that you are trying to make
some changes to your body. Maybe you have been looking through
?Oxygen? magazines, and pulling up pictures posted on the web of
famous female body builders. You think that you would love to have
a body like that, a lean, tight body with all of your muscle so well
defined you can see the striations. The only problem is, you don?t
know how to get a body like that, or you think you can?t get a body
like that.
Many people think that it is impossible to build muscle and burn fat
naturally. They think that they will need to take some kind of magic
pill in order to look like a competition body builder. They wish to
change there body, maybe even look like three time Arnold Fitness
champ Jenny Lynn, or her rival Monica Brandt?
I am here to tell you that you do not have to take a special pill, or have a naturally predisposed female body builder body to look
like a female body builder. I all boils down to two things, diet and exercise. You say that it sounds so simple. Well, it can be, with a
little time and a lot of dedication.
There are some things to consider when preparing for a competition, or just setting goals for your body; first of all, your natural
body type and what you would like to achieve. How much fat you need to lose and how much muscle you would like to build. Also,
were are you at physically and how far do you need to go? It is very important to have realistic, and measurable, goals. This will
help you stay on task and keep motivated.
If you truly want to achieve a female body builder?s body, you are going to have to work like a body builder. You might be
wondering who I am and where I have gained the knowledge to be writing an article like this. I assure you that I am speaking from
experience in the matter. My husband is a personal trainer and I am a registered nutritionist. I have trained and prepared for
competition and I?ve also helped my husband prepare his clients for a number of shows.
The best thing is, that it is possible for anyone to build muscle and burn fat. You can achieve a female body builder?s body.
First Step: Diet
The key to a good diet, one that will burn fat and help you build and define muscle, is getting the right mix of protein, carbs, and fat.
You need protein to help rebuild muscle after working out and you need good carbs for energy during your workouts.
An everyday diet should have about 60% carbohydrates, 35% protein, and no more than 15% fat. Easy ways to do this are to make
sure that you are eating foods that have these proportions naturally. Start replacing any white foods (white bread, plain pasta,
white rice) with brown foods (whole wheat bread, pasta, and brown rice). Also make sure you are getting plenty of vegetables. In
order to get ready for a competition, or in order to achieve the low body fat of competition body builders you will need to adjust that
ratio. Up your protein and lower your fat.
At meals fill your plate 2/3 with vegetables and 1/3 with lean protein (white meat chicken or turkey, and fish). Some great sources
of protein are eggs whites, and cottage cheese. Both are low in fat and high in protein. The best meat for you to eat is fish. Tilapia,
tuna, and salmon are excellent choices. When picking poultry, go for 98% fat free turkey breast. These are all great foods that will
again give you needed protein without adding fat to your body.
Some great choices for carbs are oatmeal, whole wheat breads and pastas, and sweet potatoes. This doesn?t mean that you have
to throw out everything that tastes good. Just try to limit things with empty calories (calories that offer no nutritional value).
Also make sure that you are drinking tons of water. When trying to cut fat it is important to drink one to two gallons of water a day.
Second Step: Strength Training
Obviously, strength training is very important when it comes to building muscle and burning fat. This doesn?t have to be done in a
gym; it can be done at home. There are many different magazines and books that offer ways to do resistance training at home.
You can use resistance bands or purchase weights from a local sports equipment store.
In order to build muscle, it is important to lift heavy, and do smaller reps 8-10. If you are working on burning fat and getting lean
muscle mass, do lighter weights with more reps 15-20. Always make sure that your muscles are warmed up well before you start
lifting, and that you have someone with you to spot. It is easy to injure yourself when lifting heavy, so make sure you are always
using proper technique. If you are unsure of what to do, there are a lot of great fitness books out there that will guide through
exercises and diet.
It is very important to build muscle when trying to reduce fat. Muscle is a natural fat burner and burns 10 more calories per pound
than fat does.
Step Three: Aerobic Exercise
The first and second steps are very important, but you are never going to be able to see the muscles that you have worked so
hard to build if they are hiding behind a layer of fat Aerobic exercise burns fat; there is no way to get around it.
Again, it does not have to be done in a gym. Find an activity that you like, that elevates your heart rate, and do it for about an hour,
five to seven days a week. Decide how much cardio you need to do based on how much fat you need to cut. Walk, run, play tennis,
bike, shoot hoops, whatever it takes to get you moving and your heart rate elevated. Another plus to aerobic exercise is, it raises
you caloric limit for the day. If you cheated during lunch, and you?re counting the calories, you can make it up during your cardio
session.
Getting a female body builder body will take a lot of hard work and dedication. These tips just skim the things that you will need to
get a female body builder body. For a more personalized and in depth plan visit
http://www.we-review-for-you.com/rburnfatfeedmuscle.html and get a free newsletter.
Jennifer is a full time teacher, and a registered nutritionist. She has dedicated her life to health and fitness. If you want to learn
more about getting the body you've always dreamed of visit http://www.we-review-for-you.com/fitnessebookreview.html
By: Jennifer McCleary
like a female body builder. I all boils down to two things, diet and exercise. You say that it sounds so simple. Well, it can be, with a
little time and a lot of dedication.
There are some things to consider when preparing for a competition, or just setting goals for your body; first of all, your natural
body type and what you would like to achieve. How much fat you need to lose and how much muscle you would like to build. Also,
were are you at physically and how far do you need to go? It is very important to have realistic, and measurable, goals. This will
help you stay on task and keep motivated.
If you truly want to achieve a female body builder?s body, you are going to have to work like a body builder. You might be
wondering who I am and where I have gained the knowledge to be writing an article like this. I assure you that I am speaking from
experience in the matter. My husband is a personal trainer and I am a registered nutritionist. I have trained and prepared for
competition and I?ve also helped my husband prepare his clients for a number of shows.
The best thing is, that it is possible for anyone to build muscle and burn fat. You can achieve a female body builder?s body.
First Step: Diet
The key to a good diet, one that will burn fat and help you build and define muscle, is getting the right mix of protein, carbs, and fat.
You need protein to help rebuild muscle after working out and you need good carbs for energy during your workouts.
An everyday diet should have about 60% carbohydrates, 35% protein, and no more than 15% fat. Easy ways to do this are to make
sure that you are eating foods that have these proportions naturally. Start replacing any white foods (white bread, plain pasta,
white rice) with brown foods (whole wheat bread, pasta, and brown rice). Also make sure you are getting plenty of vegetables. In
order to get ready for a competition, or in order to achieve the low body fat of competition body builders you will need to adjust that
ratio. Up your protein and lower your fat.
At meals fill your plate 2/3 with vegetables and 1/3 with lean protein (white meat chicken or turkey, and fish). Some great sources
of protein are eggs whites, and cottage cheese. Both are low in fat and high in protein. The best meat for you to eat is fish. Tilapia,
tuna, and salmon are excellent choices. When picking poultry, go for 98% fat free turkey breast. These are all great foods that will
again give you needed protein without adding fat to your body.
Some great choices for carbs are oatmeal, whole wheat breads and pastas, and sweet potatoes. This doesn?t mean that you have
to throw out everything that tastes good. Just try to limit things with empty calories (calories that offer no nutritional value).
Also make sure that you are drinking tons of water. When trying to cut fat it is important to drink one to two gallons of water a day.
Second Step: Strength Training
Obviously, strength training is very important when it comes to building muscle and burning fat. This doesn?t have to be done in a
gym; it can be done at home. There are many different magazines and books that offer ways to do resistance training at home.
You can use resistance bands or purchase weights from a local sports equipment store.
In order to build muscle, it is important to lift heavy, and do smaller reps 8-10. If you are working on burning fat and getting lean
muscle mass, do lighter weights with more reps 15-20. Always make sure that your muscles are warmed up well before you start
lifting, and that you have someone with you to spot. It is easy to injure yourself when lifting heavy, so make sure you are always
using proper technique. If you are unsure of what to do, there are a lot of great fitness books out there that will guide through
exercises and diet.
It is very important to build muscle when trying to reduce fat. Muscle is a natural fat burner and burns 10 more calories per pound
than fat does.
Step Three: Aerobic Exercise
The first and second steps are very important, but you are never going to be able to see the muscles that you have worked so
hard to build if they are hiding behind a layer of fat Aerobic exercise burns fat; there is no way to get around it.
Again, it does not have to be done in a gym. Find an activity that you like, that elevates your heart rate, and do it for about an hour,
five to seven days a week. Decide how much cardio you need to do based on how much fat you need to cut. Walk, run, play tennis,
bike, shoot hoops, whatever it takes to get you moving and your heart rate elevated. Another plus to aerobic exercise is, it raises
you caloric limit for the day. If you cheated during lunch, and you?re counting the calories, you can make it up during your cardio
session.
Getting a female body builder body will take a lot of hard work and dedication. These tips just skim the things that you will need to
get a female body builder body. For a more personalized and in depth plan visit
http://www.we-review-for-you.com/rburnfatfeedmuscle.html and get a free newsletter.
Jennifer is a full time teacher, and a registered nutritionist. She has dedicated her life to health and fitness. If you want to learn
more about getting the body you've always dreamed of visit http://www.we-review-for-you.com/fitnessebookreview.html
By: Jennifer McCleary