Question from a reader: how to have a "fitness woman" body?

Johanna, a reader, despatched me the next query:

“Hi there,
I’ve already been in a gymnasium however the statement is that every time I discover myself with my physique deformed by individuals who know nothing about it. Lots of cardio, a bit weight coaching, not muscular outcomes, an excessive amount of lack of buttocks and many others.

It has been 1 yr since I give up and immediately I am a bit afraid to return to the gymnasium… I am 23 years previous and I’d actually recognize having a “health girl” physique. nothing… I’ve no weight to lose, solely I took a bit little bit of fats (barely): stomach, hip, thighs, on account of inactivity in sport for 1 yr. The place can I discover out extra? Have any recommendation? ”

Reply

Johanna,

Certainly, if you wish to have a “health girl” physique, it’s higher to concentrate on bodybuilding and sort coaching. circuit coaching. Have you ever ever tried Physique Pump group classes? Normally, a majority of gyms supply these courses. Even when they’re removed from being a panacea, if the trainer does his job nicely you be taught the fundamental bodybuilding actions and he corrects you, that is already taken.

Should you reside in an enormous metropolis, you could possibly additionally strive a CrossFit gymnasium, the place “end result oriented” help is included within the subscription. However CrossFit gyms are typically costlier than common gyms. I like to recommend the next articles on my weblog to seek out out what the Physique Pump is and to have an instance of a Cross Match room.

In any other case, in France, the most well-liked bodybuilding books are the books by Frédéric Delavier, which visually clarify what the completely different workouts are used for utilizing illustrations, and The Lafay methodology (girls’s model) by Olivier Lafay. , a weight coaching methodology with out tools which you can apply at residence.

I like Christophe Carrio’s books. For data and recommendation, the Web is a mine of knowledge, however you discover every part and plenty of completely different data. So for my part it is price shopping for a e book or two in the event you’re within the topic.

However I agree with you, it is true that it is tough to seek out out about your self and have recommendation on constructing muscle if you’re a girl. A lot of the data out there on the Web is in English, and French girls’s magazines favor a comfortable, lean, and never very muscular physique, and recommendation that serves no objective.

If I needed to summarize in just a few traces the details to attain your objectives, I’d draw your consideration to those few fundamental guidelines:
(1) You should persist with no less than 3 energy coaching exercises per week for no less than 6 weeks to see seen outcomes. Workouts needs to be carried out with excessive resistance. You do not essentially want weights or dumbbells: mastering workouts the place you utilize your physique weight like push-ups is a good begin.

(2) The 4 fundamental bodybuilding actions are squats, push-ups (or bench press), pull-ups (or pull-ups) and deadlifts. As a newbie, on the very starting, if you do not have an indoor membership but, you can begin over easily, limiting your self for the second to squats and push-ups, and add just a few bonus lunges for the glutes.

(3) Muscle tissue do not develop throughout exercises, however when you find yourself at relaxation. It’s due to this fact advisable to get sufficient sleep (8 hours per evening) and to not work the identical muscle tissue too intensely and too usually, as a result of they should get well as a way to develop.

(4) Though exercises are important for exciting muscle development and serving to you burn fats, in the long run your physique is 80% conditioned by what you eat.. For this reason some very athletic women can nonetheless be a bit plump, or others who’re a lot much less athletic can have barely outlined muscle tissue. Here is a diagram from an American health e book (The Eat Clear food regimen by Toscan Reno) that sums up the idea:

(5) What to eat then? Keep away from sugary merchandise, eat a portion of greens with every meal, eat sufficient protein.

To complete, because the buttocks appear to be one among your priorities, right here is an instance of a session (in English, sorry) particular “plump buttocks” utilizing the completely different machines within the room, to offer you an thought what to do with machines that may scare newcomers: