Female Weight Loss & Total Body Transformation
by Yuri in Weight Loss
I’ve got another treat for you guys today…
It’s a guest post by a buddy of mine, and fellow female fitness expert, Tristan Lewis. In his post, he’s going to show the ladies in the crowd his 2 piece “jigsaw” for losing weight and transforming your body.
Enjoy!
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By Tristan Lewis NASM-CPT
Female Fitness Expert
TheUltimateFemaleBodyMakeover.com
Yes, in the most basic terms the solution for all women to transform their bodies and create the physique they desire as well as the ultimate level of personal health can be boiled down to a two piece jigsaw.
This jigsaw consists of sensible healthy eating that essentially will create a caloric deficit and allow you to burn of more calories than you consume AND the implementation of the correct and most effective exercises, workouts and program structure.
Now this article will focus on the second piece: the Workouts and exercise structure. But to briefly touch on the ‘diet’ side of things its worthwhile noting that although we are bombarded with numerous new diet fads and ‘bestselling eating plans’, the fundamentals that work will always center around whole, raw and lean foods. No processed or artificial food sources and a sprinkling of great points of food wisdom suck as drinking plenty of water, portion control, fiber sources like vegetables and of course my favourite snack: nuts, and so on.
And as with the search for the ‘perfect diet’ and the need to swim through a barrage of marketing hype, the right exercise and calorie burning body sculpting fitness programs are constantly getting sucked into a deluge of over-the-top new fitness gadgets, gimmicks and ludicrous new fitness tools that claim miracles but incredibly still seem unable to prove these results with normal everyday people.
From reading the above two paragraphs it can appear as if the search for the right tools (as well as the right diets to follow) is an uphill battle. Well it actually is not. Read on and let me explain to you the simple fundamentals of proven female body transformation training.
So as we touched on, we are simply aiming to create an energy imbalance in our workouts and diet so that we burn off more calories than we consume. Following sensible eating habits will both allow you to eat healthy food and the right amounts meaning that that half of the puzzle successfully handles your energy consumption.
Now, on the other side we are then in need of a way to safely and effectively burn off excess calories to begin to create the body transformation we desire.
The exercises and workout tips I’ll show you here are proven and have stood the test of time. The reason you may not have heard of them is a lot to do with the information society with are now living in and the fact that so much money is available to be made in the fitness industry that any new ‘magic product’ or ‘fat burning miracle gadget’ will always sell plenty to desperate people and therefore marketing dollars allow these things to block out the sun from the proven concepts.
But if you step in any gym and talk to any educated and sensible trainer they will invariably all give the same advice and center a workout around these principles we are about to discuss.
So I’ll go over those principles here, because you’ve hopefully got your diet in place and your healthy eating habits all in line, and are clear that anything sold on late night TV that can fit under your bed (to stop you remembering its there and returning it for a refund) is a waste of time, and are now ready to understand the basic principles that are easy, proven and worth your time and effort to complete your ‘two piece jigsaw’ for real female body transformation.
OK, lets begin:
Now I’ve worked in the fitness industry for around 15 years all over the world. And in that time I’ve seen many people, both men and women, lose focus rather quickly if they do not get help and/or understanding of my 3 factors to embrace for a real female body makeover and real weight loss.
Here they are:
1) Randomization – I’ve always been a big fan of this for all the people I train as well as myself. On the first level it alleviates boredom. There is nothing worse than doing the same thing over and over and wondering why a person does not get results. That is in fact the definition of insanity. Now we’re not mad are we!? No.
What our bodies and our muscles need is variety. This is implemented in the form of randomized exercise structure and workouts that allow both an increase in enjoyment but importantly a demand for your body and your muscles to adapt to new training and thus creating a constant changing calorie burning effect. If you do not change things up you hit what’s called a plateau.
A period in your workouts where results diminish and you are simply spinning your wheels so to speak. Randomization stops this and allows you to continue making gains and getting the results you desire. Remember that and get your trainer or you yourself to change things up in your programs. It will do you the world of good. And you can randomize not just the speed, temp or weights, but importantly the exercises, timing patterns, workout flow and much more that will mean you never need settle for frustration in your workouts ever again.
2) Compound / multi muscle movement / exercises – Now don’t worry, it might sound complicated for a moment but it is incredibly easy to understand. Basically a compound move means you work multiple muscles in the same exercise as opposed to an isolation exercise which works only one – Think of a push-up (compound) versus a simple bicep curl with some dumbbells (isolation) – The more muscle used the more calories burnt.
So that means to you: more results in less time. Now I tend to usually do an 80-85% ratio of compound moves for the ladies I work with when the goals are weight loss and body transformation AND the need for workouts that are completed much quicker than typical workouts.
I have put together a selection of free workout videos specifically for ladies that use many different compound moves that you can get in a special gift pack at the end of this article if you wish. But essentially the focus of your workouts should be using compound exercises most of the time. They can also be used in both your main workouts and cardio workouts! Yes, I’ll show you that too. Cardio is not just 40 minutes on a stationary cycle.
3) Cardio should consist of simple interval training workouts – basically I see people every day who ‘hop’ on one of those cardio machines and then 40 minutes later they are still on there, reading a magazine or watching tv on the monitors.
Now of course there is nothing wrong with this form of consistent steady paced cardio, but there is a time and a place for it and cardio that I recommend can certainly use these same machines but can be done in half the time if you implement Interval Timing Patterns. These are simple to do and create peaks of optimal fat burning effort so you’ll burn 3-4 times more calories in less time. Interval Training is a must, and it will also get you out the gym quicker and on with your busy day.
These three fundamentals are extremely effective in getting ladies who already have their eating habits in good standing the physical results they desire. There is more but if you add these three into any current program or have your trainer change things up to incorporate these three then you’ll be in the top 5% of people who actually train right either in the gym or in their own home.
You’ll also find your workouts are enjoyable, more exhilarating, feel like they are working and also take much less time than if you just follow the standard programs a lot of gyms recommend, or heaven forbid waste your hard earned money on the latest late-night fitness gadget.
But hey, I know you’re smarter than that or you’d not be reading this.
So in conclusion for now; If you have your diet correct, you now implement these factors into your exercise programs and you get plenty of sleep and recuperation…you are on the exact perfect track to the body you want. I don’t just say that. I mean it.
You can pick up a full free Female Body Makeover Video Workouts Gift Pack at Tristan’s Female Fitness & Body Makeover blog – www.TristanLewis.com .
ABOUT YURI
