A lot of fitness advice for women is pure… annoying.
Yes, that’s the first word that comes to my mind when I think of mainstream female fitness advice: annoying.
Having coached many women over the years, the most common question I hear is, “how can I get tone and burn fat?”
You see, this whole idea of “getting tone” is quite silly to me. So, we need to have a talk. Gather ’round ladies and let’s discuss the truth about fitness for women.
The truth is that most workout routines you read in magazines and websites are pure garbage. This goes for not just women, but men as well.
Getting tone and burning fat is a very simply process. It’s something I write about almost every single day. The only reason you would find the process of losing weight difficult is due to marketing.
There’s really nothing difficult about burning fat and getting the tone look that you seek. So, quickly talk about how to do that.
No, Lifting Weights Won’t Make You Muscular
I find it amazing that women still fear weight lifting. It’s 2018! By now, you should know that weightlifting won’t make you “big” or “muscular” or whatever.
If most guys are having difficulty building muscle without steroids, what makes you think that you’d have an easier time doing so? The obvious answer is that you won’t.
Here’s the truth: building muscle for women is much more difficult than building muscle for men.
I’ve been lifting weights naturally for over 5 years. I look nothing like these shredded steroid bros who are big and muscular.
This is good news for women — you never have to worry about your appearance if you lift weights. In fact, if you want to get that tone, hourglass shape look, you should most definitely begin a weight lifting program.
As a woman, you’ll want to make sure you’re working out your legs at least 2 times per week. Men benefit from this advice as well. Hitting your legs burns the most calories.
Why do you want to burn calories you ask? Well, burning calories is how your body burns fat. It’s how you lose weight over a period of time.
I’ve known a lot of women over the years who are afraid of weightlifting. Instead, they stick to body weight workouts while trying to keep their diet clean.
What I’ve noticed with most of these women is that they never get that sexy, tone look they’re after. While it’s easy to blame it on diet, I don’t think that’s the whole story.
This is why weightlifting is superior to body weight training. While there’s nothing wrong with body weight training, it simply isn’t as effective as a barbell squat.
As you build a little bit of muscle and burn some fat, your body will inch close and close to that tone look you’re after. But, weightlifting is the missing link.
Get Tone By Cleaning Up Your Diet
The next major key to getting that lean physique you’re after is by cleaning up/fixing your diet.
The best way to do this is by increasing your protein intake to at least 100 grams per day. I think this is the minimum that every woman should be consuming.
The bigger/taller your body is, the more protein you should consume. One of my good friends is 5’3 and she consumes around 120 grams of protein per day when she’s lifting weights 4 days per week.
I know that some of the professional 5’0 Instagram models stick to the 100 grams of protein per day. These women look amazing so obviously that protein number works for them.
Just make sure you’re getting more than 100 grams per day and you should be okay. There’s also nothing wrong with more protein as this can reduce your carb and fat intake.
What do I mean by that?
Well, if you’re increasing your protein intake, then you should be reducing the amount of carbs and fats you eat. Carbs and fats can turn into body fat when unused — protein does not.
One more thing about a diet high in carbs: they won’t cause you to gain fat as long as you’re eating in a caloric deficit.
This mainstream idea that carbs are bad for you is complete crap. You can enjoy carbs every single day as long as your metabolism is good and you’re not over-consuming calories on a daily basis.
You can fix your metabolism with HIIT if you’re having difficulty losing weight. It’s a great idea if you haven’t been active for quite some time.
Burning Fat and Getting Tone Is Easy
As the title says, it’s easy to burn fat when you know what you’re doing.
If you haven’t been eating the cleanest foods, now is the time to switch. Eat fruits instead of breads. Enjoy some almonds instead of chips.
Up your protein intake and take your fitness seriously. Hit the gym 3-4 times per week and focus on progressive overload. As stated earlier, don’t worry about getting big and bulky from weight lifting. It won’t happen.
Instead, weight lifting will actually make you tone and sexy. You’ll have that lean look that so many women want to have.
Even better, weight lifting burns fat.
Every time you hit your legs, you’re burning calories. The legs are the biggest muscles in your body. Hit them at least twice per week. Some people I know hit the legs 3 times per week.
But, even one time per week is good if that’s all you can do.
Burning fat becomes easy when you understand how calories work. No need to starve yourself!
Don’t be that girl who cuts her food intake in half and then goes to spin class every day. Never do that! It’s horrible for your body and results in losing muscle mass.
When you lose your muscle mass, you’ll never have that toned look. It’s the muscle you have on your body that results in the lean look.
So, don’t be that type of foolish woman. You’ll end up skinny, but with no ass and no figure at all to show for it.