How To Build The Perfect Female Body

 ideal woman body

There is a secret to build a sexy woman’s body?

Many coaches will tell you NO. They will tell you that there are physiological needs that are almost the same and it’s just hormones that make the difference. I don’t agree.

I think on some specific points men and women need to train quite differently.

The idea that only the hormones make the difference is wrong. Hormonal differences between men and women account for over 90% of the differences on how the body responds to training and nutrition between men and women.

So I recognize that on almost every level, there are similarities in traning.

A program must be based on objective and goals between men and women are very different.

Here are 6 rules to help you to have a sexy female body

A) The Fake Warm Up

warm up

I often see girls who warm up by walking 10 min. on the treadmill. Why you waste your time !?!

Instead, make a worm up in full body with circuits using your bodyweight.

Alternating rope with calisthenic exercises like Jumping Jack. That way, you work the entire body and prepare you neurologically to the workout.

You can add to this a dynamic warm-ups to increase your heart rate for a short period. It allow you to burn more calories and be operational for training.

B) Don’t Be Afraid To Lift Heavy

woman lift heavy

I still maintain that men and women should train differently for different purposes. But there is a purpose that men and women have in common, is to be toned and have a sexy look. And the best way to accomplish this is to lift heavy.

2 days per month to only lift heavy (75% or more of 1RM) regardless of the objective, it isn’t only cool to lose fat, it will help you have a better look once you have lost the fat.

You see, train with heavy weights allows you to increase both your neurogenic and myogenic muscles to have a toned body.

Yes, I’ve heard “I don’t want to be too muscular, lifting heavy makes me more bigger ?”. Listen, muscle gain is the result of several factors: training ‘s method, nutrition and hormonal environment.

In terms of nutrition, it’s difficult to gain muscle if you don’t eat calories excessively. This is why athletes and bodybuilders eat more than their daily energy needs.

Regarding hormones, girls always gain muscle slower that guys because of sex hormones; mainly testosterone. As a girl, you have a low level of testosterone , so that you will not be “too muscular” in short time, quiet.

So if you see that you have more muscle than you would like, decreases your calories and down the training volume a bit.

For special training “lift heavy” I recommend to do it at least 2 days per month, but the ideal frequency is 1 per week. Let’s go:

3 sets of 5 reps:

  • Dumbbells squat

  • Dumbbells push press

  • Inverted row (add weight if necessary or do pull ups)

  • Alternating reverse lunges

  • Plank (hold as long as possible)

Finally, lift the ideal weight that allows you to do just 5-6 reps to work well. The day you can do 3 sets of 5 reps easily, increase the weight next time.

C) On Bike And Sprint ?

bike sprint spin

Do sprints on a stationary bike is excellent. Dr. John Berardi is a sports nutrition expert and world renowned coach and he noticed something on Olympic athletes.

Make a high-density sprints training on a stationary bike make lose fat in the lower body in a “very high amount”.

Why the stationary bike is so special, I have no idea but after doing my research on this method of sprints, everyone told me it was working. If Olympic athletes use it, enjoy.

In the 2nd part: Just faster; Concentrate on your strengths and Be a Venus.

-Steph

 

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