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Get ripped for woman

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If a sculpted stomach wasn't already a fitness goal of yours, one look at Halle Berry's rock-hard abs on Instagram just might have bumped a six pack to the top of your short list. Almost as inspiring as the image itself was the caption that accompanied it, in which the actress acknowledged how much freaking effort it took to carve her core. The first thing to know is that not all of the factors that influence whether or not you can actually see your abs are under your control. For example, body composition or the ratio of body fat to lean muscle mass you have is impacted by diet and exercise, sure, but also genetics.

SEE VIDEO BY TOPIC: Tae Bo II Get Ripped Basic Workout 1 by Billy Blanks

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SEE VIDEO BY TOPIC: How to Get Ripped Abs with Weights - Rebecca Louise

How to Get Ripped: Go From Average to Lean in 12 Weeks

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So many times women ask me, "How can I lose this? While no two women are exactly the same, there are a few general tips that I can throw out there for you that do the trick whether you're leaning up for aesthetic or performance reasons.

If you weigh lbs and are only eating 1, calories, you are not eating enough. That doesn't mean break out the donuts, that means increase your protein consumption — to start. A general guide for calorie intake is your bodyweight times ten to twelve. You may be thinking this is a lot of food, but it is not. Women have been taught that starving themselves will make them lose weight. In reality, we don't just want to be smaller do we? Don't we want to be leaner, too? Calorie intake is just one component of many that go into this machine we call our body.

The body is much smarter than the average person. You may trick it once or twice, but it will learn how to overcome what you are trying to do to it. The body will combat under eating by hording everything you feed it. Then you jump on a piece of cardio equipment and pedal your little heart out for extensive amounts of time, and still - nothing.

Why is that? Keep reading! You don't have to completely eliminate them; doing so would only set you up for failure. Do you even know how many you get in a day? Do you have a food log? Are you logging on a site like Fitday. Do you know what foods are considered high in carbohydrates?

The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit.

Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies - research those. Another misconception is that brown rice and pasta and whole grain breads don't do the same thing as their regular white counterparts.

Truth is - they do. 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 carb and they can still cause fat gain if you overeat them. So what we have learned is to drop carbs down. How are you going to do that if you don't know how many sugars and carbohydrates are in what you're eating? Start logging your food on one of the sites I mentioned above. Take responsibility for what goes in your mouth.

Beef, chicken, turkey, fish, etc. Increased protein helps maintain the lean mass muscle you already have. You want to keep this, as it increases your metabolism. Adding a little more lean mass is usually a good thing. I have seen great results with this. Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants.

In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner. Women today go way overboard with cardio.

I have a simple explanation for what this does to your body. It is well known to those of us in the industry that excessive cardio meaning more than 45 minutes steady state or 30 minutes of high intensity interval training is too much for the average person. After this amount of time, your body will start to become catabolic, which means it starts to eat muscle for fuel instead of food recently eaten and fat stores.

All those ladies you see on the cardio equipment day after day, who always look the same, are actually eating up their muscle. Do you realize what this means? They are lowering their metabolism because now they have less lean mass. Basically, if you would give them a body composition test, they would be fatter. Becoming catabolic also happens when we don't eat enough. Starving yourself will only make you carry more fat. All the scam diets that tell you to drink nothing but shakes or eat only five hundred calories a day, they make you catabolic and set you up for failure.

Don't be lazy. Take control of your body. All of it comes back to being balanced and approaching your health and fitness from a variety of angles. While these guidelines are general, they work and they are a great place to start whether your goals are athletic or aesthetic.

Cardio, strength, and nutrition are all important and all build upon each other. Photos courtesy of Shutterstock. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.

Calorie Intake If you weigh lbs and are only eating 1, calories, you are not eating enough. Stay at home, stay fit! Next Article. Breaking Muscle Newsletter. Get updates and special offers delivered directly to your inbox.

The Ultimate Female Training Guide: Specific, Proven Methods to Get Lean And Sexy

The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. So on an average, men have It is clear that women do not have the hormonal support testosterone to gain muscle mass like men.

Are six packs built in the kitchen or the gym? The truth is it's both.

The only way proven to add muscle and curvature to your body is through the act of lifting heavier weights. Lay off the hour of treadmill running and countless repetitions and just into the world of weight lifting. Walk into the gym-where do you see a majority of the women? What are they doing?

Ultimate Female Guide to Getting Lean

But each month, my mirror was showing me amazing results, as were the body calipers. The below plan is what worked for me. When I started, I was already a fairly healthy eater. I had eliminated grains from my diet because of a gluten sensitivity and decided to try to remove most dairy, too, because of a childhood milk allergy. So I was left with fruit, vegetables, lean meats, legumes, tubers, and healthy fats like nuts and avocado. I decided that since I was building muscle, I should focus on lots of protein and veggies, so I made that the central focus of each meal. Here was my daily plan:. Looking for your own healthy meal plan? Before this plan, I alternated traditional strength training and cardio at the gym 5 days a week.

The Female Guide to Getting Lean

When you look on the cover of a fitness magazine, do you dream of looking so fit and ripped? Spending time dreaming is time you are losing. Instead, you need to know that you can look just as good as those fitness models. All you need to know is what it takes to get lean and ripped for women. Here are ten secrets that those fitness models know so that you can start using them in your routine today.

So many times women ask me, "How can I lose this? While no two women are exactly the same, there are a few general tips that I can throw out there for you that do the trick whether you're leaning up for aesthetic or performance reasons.

Desperate times call for desperate measures. If you absolutely, positively need to drop some major poundage STAT, here's how to git 'er done. It won't be a walk in the park, but it'll work—as long as you do your part.

10 Secrets to Get Lean and Ripped for Women

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SEE VIDEO BY TOPIC: How to Get that “SHREDDED” Look (FAST!)

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How To Get Six-Pack Abs, According To A Trainer

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Women often ask me, "How can I lose this?" while they're pinching something.

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Get Ripped Fast: How to Incinerate Maximum Body Fat in Just 14 Days

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Comments: 4
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  3. Goltirr

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  4. Meztikora

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