Connect with us

Winning Tactics For A Toned & Transformed Female Body

Winning-Tactics-For-Toned-Transformed-Female-Body

Nutrition

Winning Tactics For A Toned & Transformed Female Body

This is your chance to transform and change your body, stop imagining what you want to look like and start becoming it. By training correctly and hitting the right nutrition, you’ll be stronger, leaner and more toned than you’ve ever been before. Just by following a few tips and a carefully structured workout plan you can change your body to what you’ve always wanted. Like always, I’ve tried to make it sound easy…

 

Weight training is the thing!

I’m going to start by debunking the myth; lifting weights is not going to make you manly. It’s a proven fact that you have to be a man to look manly (and even then, most of us don’t!)

Looking ‘manly’ relates to male testosterone levels, this is why if a woman and a man stuck to the exact same diet, the same workout and the same lifestyles, a woman would grow muscle at a smaller ratio to the man, this is, as I’ve just mentioned, is due to the testosterone men naturally produce from a group of hormones called androgens.

So, don’t worry about ‘looking manly’ because you won’t, there’s a good chance you’ll be able to lift more than half the weedy guys in the gym you go to though…

 

Cardio

Cardio is a must! It improves oxygen delivery to your muscles and helps you to shed fat which, in turn, will give you a slimmer and more toned look. If you’re wanting to tone up, I’d suggest using low-intensity steady state cardio (LISS). This is increasing your intensity slower e.g. every 90 seconds and should be performed at 60-70% of your maximum heart rate (so don’t go crazy). Use the stepper or treadmill (incline runs) to maximise your potential.

 

Train with Moderate and heavy weights

As mentioned above, your aim is to tone up and that’s what you’ll do. Whatever your goals or whoever you are, you need to push yourself as much as you possibly can – it’s the best (and only) way you’re going to see results.

Shorten your rest period between sets too, this will help your muscles burn. You should aim to workout 5 days per week; 1 being a cardio high-intensity interval training (HIIT) day and 4 muscle sessions for both upper-body and lower-body.

 

5 Day Split

As with any workout, rotate the workout to best suit you, the days are used as an example and can be amended to suit and fit your social life.

Monday: Legs, glutes & hamstrings

Tuesday: Upper body

Wednesday: Rest & Recovery

Thursday: Core, abs & LISS cardio

Friday: Legs, glutes & calves

Saturday: Upper-body and HIIT

Sunday: Rest & Recovery

 

A week of working out

Monday: Legs, glutes & hamstrings

ExerciseSetsRepsComments
Wide stance barbell squat48-12
Straight legged deadlifts415
Glute bridge415-20Superset
Glute kickback415-20Superset
Stairmaster420

 

Tuesday: Upper-body

ExerciseSetsRepsComments
Wide stance barbell squat48-12
Straight legged deadlifts415
Glute bridge415-20Superset
Glute kickback415-20Superset
Stairmaster420

 

Wednesday: Rest & Recovery

Use this day to rest and recover but don’t use this day as an ‘idle day’, do something active such as a walk.

 

Thursday: Core, abs & LISS cardio

ExerciseSetsRepsComments
Wide stance barbell squat48-12
Straight legged deadlifts415
Glute bridge415-20Superset
Glute kickback415-20Superset
Stairmaster420

 

Friday: Legs, glutes & calves

ExerciseSetsRepsComments
Wide stance barbell squat48-12
Straight legged deadlifts415
Glute bridge415-20Superset
Glute kickback415-20Superset
Stairmaster420

 

Saturday: Upper-body and HIIT

ExerciseSetsRepsComments
Wide stance barbell squat48-12
Straight legged deadlifts415
Glute bridge415-20Superset
Glute kickback415-20Superset
Stairmaster420

 

Sunday: Rest & Recovery

Use this day to rest and recover but don’t use this day as an ‘idle day’, do something active such as a walk.

 

Nutrition

Nutrition, like ever, is the most important element of getting the results you desire. It’s a complete waste of time training as intensely as the above workout if you’re not going to eat clean.

You can have an 80% clean eating diet but you need to ensure you’re eating natural and healthy foods.

 

Supplements

Depending on personal preference and commitment, you could choose to supplement in your workout. I’d suggest keeping things simple and sticking to Whey Protein and BCAA’s.

Chris has a forceful passion to drive and motivate fitness enthusiasts. An IT geek by trade, Chris’ devotion to health, fitness and bodybuilding drove him to become a key architect and benefactor for Bodybulk, aiming to instigate and inspire change to the fitness industry.

Click to comment

More in Nutrition

Most Popular

Follow us on Instagram

Instagram has returned invalid data.

Our Contributors

Multipower 100% Pure Whey Protein Powder

To Top