Women's guide to a Leaner Body

Ladies, want a lean, tone physique ?

Follow these guidelines... 

In my many years as a Certified personal trainer I have often been asked many how to's:  

how to lose this ?             -tummy, love-handles,

how to get this bigger?    -butt, 

how to develop this?        -calf and legs, 

how to lift this?               -butt and boobs,etc,. 

and the questions go on.....

Remember no two women are exactly the same, but here are some tips on how you can get a leaner physique.

Tip # 1. Watch your Caloric Intake

If you weigh for example -200 lbs and you are only eating 1,200 calories, then you are not eating enough. That doesn't mean pig out on donuts,ice cream or junk food but it means you need to increase your protein consumption – to start. 

A general guide for calorie intake is your body weight times ten to twelve. Example: 200 lbs x 10 = 2000 cal.

Women have been taught that starving themselves will make them lose weight. I have had many clients who try to lose weight faster by starving themselves (against my advice) and be too weak to workout.

Starving yourself will only make you carry more fat. When you can't stand starving yourself anymore and go back to “normal” eating, don't expect a positive result. 

The body will combat under eating / starvation / food deprivation-whatever you call it- by hoarding everything you feed it.

According to WebMD:

To maintain weight, the chart below shows you your daily calorie limit. It's based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men.

To lose weight -Previously it was recommended that to lose a pound per week you would need to decrease total calories by 500 a day. 

Nowadays, researchers believe weight loss is a slower process and that a decrease of 10 calories a day leads to a loss of about one pound in a year, but it can take as long as 3 years to get there. The key is to be patient and work with a dietitian to help find the right plan for you.

To gain weight-work on a plan with a dietitian or personal trainer

For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.

Illustration: Caloric guide

Gender	Age	Sedentary*	Moderately Active*	Active*
Females	19-30 31-50 51+	1800-2000 1800 1600	2000-2200 2000 1800	2400 2200 2000-2200
Males	19-30 31-50 51+	2400-2600 2200-2400 2000-2200	2600-2800 2400-2600 2200-2400	3000 2800-3000 2400-2800

Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. 

Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent).

An active person walks more than 3 miles daily at the same pace, or equivalent exercise.

Tip #2.  -Reduce your carbohydrates intake

                               Loaded with SUGAR
The foods to reduce in this category would be the sugar-laden ones, which includes candy, cakes, pies,pastries,etc., the obvious ones and also fruit. If you load up on too much fruit it means you are still consuming a lot of sugar. 

Fruit is mostly sugar. 

Natural sugar is still sugar, and it still make you pack on the pounds if you overdo it. The reason why we don't want to eat unlimited amounts of fruit each day is that, while it is loaded with nutrients, it is still a source of carbs and sugars and even too much of a healthy food can have negative effects, like weight gain.

Other carbs to avoid / consume less of include: 

pasta, potatoes, rice, bread, jellies, cereals and sugary beverages...                              

A common  misconception is that brown rice and pasta and whole grain breads don't do the same thing as their regular white counterparts. Truth be told ,they just have a little more fiber and digest more slowly, so you don't get quite the same insulin spike, but they are still a carbohydrate and they can still cause fat gain if you overeat them.

By observing this you would have have practically eliminated SUGAR from your diet and be on track to a healthier version of yourself.

 Ladies, Be accountable for what food goes in your mouth.

Tip #3.  Increase Your Protein 

Protein sources include: Chicken, turkey, fish, eggs, soy, beans, lean beef, low fat dairy, yoghurt,etc...

Increased protein helps maintain the lean mass (muscle) you already have.  As a general starting point, 40% of daily food intake should be protein. 

Tip # 4 Engage in some Resistance Training

Ladies, you will not bulk up doing resistance training.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

If you have a high body fat percentage, you are most likely eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

Proven benefits of Resistance training:

Improved muscle strength and tone
Weight management
Prevention and control of health conditions such as diabetes, heart disease and arthritis
Improved posture
Decreased risk of injury
Increased bone density and strength
Reduced body fat
Boosted metabolism
Improved sleep patterns

Tip # 5. Get in some cardio too

The American Heart Association (AHA)

 Recommendation:

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150

OR
At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND
Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
For Lowering Blood Pressure and Cholesterol

An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

Combine cardio and strength training for optimum results together with a healthy diet.