How To Females Transform their Body

Get started: take on one of these fitness challenges and transform your body!

Indeed, if you want to have a “woman fitness” body, it is better to focus on bodybuilding and circuit training. Have you ever tried Body Pump group lessons? Usually, a majority of gyms offer these classes. Even if they are far from the panacea, if the teacher does his job well you learn the basic bodybuilding movements and he corrects you, that's already taken.

If you live in a big city, you could also try a CrossFit gym, where "result oriented" support is included in the membership. But CrossFit gyms are generally more expensive than regular gyms. I recommend the following articles on my blog to find out what the Body Pump is and to have an example of a Cross Fit room.

Otherwise, in France, the most popular bodybuilding books are the books of Frédéric Delavier, which visually explain to you what the different exercises are for, using illustrations, and The Lafay Method (female version) by Olivier Lafay. , a weight training method without equipment that you can practice at home.

I like Christophe Carrio's books. For information and advice, the Internet is a wealth of information, but you find everything and a lot of different information. So in my opinion it's worth buying a book or two if you're interested in the topic.

But I agree with you, it is true that it is difficult to learn and to have advice to build muscle when you are a woman. Most of the information available on the Internet is in English, and French women's magazines favor a soft, lean, and not very muscular physique, and advice that serves no purpose.

If I had to summarize in a few lines the important points to achieve your goals, I would draw your attention to these few basic rules:

(1) One should stick to at least 3 strength training workouts per week for at least 6 weeks to see visible results. Exercises should be performed with high resistance. You don't necessarily need weights or dumbbells: mastering exercises where you use your body weight like push-ups is a great start.

(2) The 4 basic movements of bodybuilding are squats, push-ups (or bench press), pull-ups (or pull-ups) and deadlifts. As a beginner, at the very beginning, if you don't have an indoor membership yet, you can start over smoothly limiting yourself to squats and push-ups for now, and add a few bonus lunges for the glutes.

(3) The muscles do not develop during training, but when you are at rest. It is therefore advisable to get enough sleep (8 hours a night) and not to work the same muscles too intensely and too often, because they need to recover in order to develop.

(4) While workouts are essential for stimulating muscle growth and helping you burn fat, your overall physique is 80% conditioned by what you eat. This is why some very athletic girls can still be a little plump, or that others much less athletic will have slightly defined muscles. Here is a diagram from an American fitness book (The Eat Clean diet by Toscan Reno) that summarizes the concept

6 fitness challenges according to the objective

1. To build your deep abs

2. For a flat stomach and muscular on the surface too

3. For firm and plump buttocks

4. For well-fitting breasts, pretty arms, a toned back and firm abs

5. For pretty toned legs and beautiful buttocks

6. Tapered legs, curved arms and top cardio

And don't forget to ...

What if you give yourself some time to reshape, really tone your body? Unless you want to build muscle to feel better? Maybe even that, like me, super greedy, you seek to exert yourself to the max to balance with your gluttony without your body suffering the consequences?

Here are six fitness challenges to overcome over 30 days, to take control of your body. Go go!

1. To build your deep abs

To do this, embark on the most classic challenge, the one by whom it all happened: the board for ventral or / and lateral sheathing.

The principle: get into a ventral sheathing position, facing the ground, legs straight, resting on the forearms and toes, contract the stomach and buttocks so that the bust remains aligned with the legs, and hold the position every day a little longer.

Lateral: we lean on a forearm and on the outside of a foot, we lift the pelvis, we contract the stomach, buttocks and lumbar region, with the rest of the body positioned well aligned with the legs. We can lift the other arm to stabilize the position (and tone said arm).

The essential accessory: the floor mat

> For a comfortable and painless position, use this Reehut mat supplied with a thick cushion for knees and elbows. So you can stay in the cladding position for a long time.

2. For a flat and muscular belly on the surface too

The sheathing of the previous challenge helps to strengthen the hold of your bust.

This flat stomach challenge takes a little more time but it is less targeted and more general.

The principle: provide yourself with a mat and go for a routine lying on your back, based on sheathing plank exercises, pedaling while sucking in the navel, crunches, and leg raises. Do not forget to contract the perineum well non-stop.

Every 5 days, you will be entitled to one day off, to rest!