Many women are looking to make their bodies beautiful with toned and lean muscle. There are a lot of myths and misconceptions about the best path to achieving this, so many women have problems getting the desired results. Today we are going to let you know the right way to get lean and sculpt your body as you seek. So get your workout, hoodies, sweatshirts, pants, and let’s get started.
Getting Toned Without Bulking
While men and women both do weight training but their goals are different. So what is the difference? How can women do weight training and get that slim, feminine body? If you want to tone the body and get lean muscles, then lift Light Weights and do More Reps of Toning Exercises. Heavyweights and low reps on the other hand are to bulk up. So, make sure you are doing the right workout according to your goals.
But how can you do that? There are four ways you can change how your body looks.
- Building muscle
- Gaining fat
- Losing muscle
- Losing fat
Of course, you don’t want to look fat or skinny. So, focus on building some muscle and losing the fat so that the muscles become visible. If you already have enough muscle, then just lose the fat. If you are slim, then build muscle and then lose fat so that you don’t look skinny thin afterward.
How Can You Gain Muscle
Weight training
The basic workout to build muscle for men and women is the same. Progressively increasing the weight is its core which is also the same for both along with other factors like frequency, volume, intensity, etc. Follow the program and keep on challenging your muscles until you have gained whatever amount of muscle you want. I would recommend gaining 5lbs to 10lbs more because some of it would shed while toning.
Eating enough calories
To gain muscle you need to maintain a calorie surplus. Supply what the body needs to build muscle and don’t forget vitamins, minerals, fiber, and water. Usually, 100 calories more than the maintenance level is good, start here and adjust the diet accordingly. Remember to maintain a healthy and balanced diet.
Eating enough quantity of protein carbs and fat
Protein is the main nutrient source you need to build muscle, so make sure you are eating enough daily. About 1 gram of protein per pound the bodyweight you have is enough for you. If you are overweight, aim for a lower amount like 0.6 gram per pound or consult a dietitian and weight training coach.
Besides protein, you also have to make sure to have enough daily carb intake. It is the main source of energy for the body but does not load yourself with it. These have a large portion before a workout and a small portion in the other two meals. Low amounts of healthy fat are also important. You might want to get help from professionals for a customized diet plan.
How Can You Lose Fat
The continuous calorie deficit
Maintain a calorie deficit to lose fat. Either eat less and do work out for the fat body parts as you do. Or eat a little more and workout even harder. Start from a 20% calorie deficit from the maintenance level and adjust accordingly if needed.
Eating enough quantity of protein carbs and fat
Eating is necessary at every age and whatever goal you have. Eating a healthy amount of carbs, protein, and fats is still important even if you want to lose fat and tone the body. The recommended protein amount is the same, i.e. 0.8-1gram per pound of your body weight. 0.8-1g per pound of the weight you want to achieve if you are currently overweight.
Just like when gaining muscle, make sure to eat enough healthy carbs daily. Where protein will keep the lean muscles intact and healthy, the carbs will prevent the body from decomposing them and getting the energy it needs. Again, a large portion before the workout and a small portion in the other two meals would be good. Low amounts of healthy fats like nuts, avocado, eggs, etc. are also important.
Weight training
Avoid heavy weights and avoid too lightweight. Those pink dumbbells and infinite reps are certainly not helping burn fat and not toning the muscles. Make sure to follow the guidelines and maintain lean muscles when losing fat.
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