If you’re a woman looking to get into better shape and completely transform your body, there are some important points that you need to keep in the back of your mind as you go about developing your diet and workout program.
Far too many women go about the process incorrectly and then fail to see the results that they could be seeing because of it.
If you can get the right program in place however, you’re going to notice your success rate is much higher and your results are faster to come as well.
Let’s go over the top points that you need to remember to shape up fast and attain a higher level of fitness.
Keep things changing
First, it’s important that you keep things continuously changing.
Some women make the mistake of going into the gym and doing the same workout over and over again. If you do this, you are destined for a lack of success.
The body will quickly adapt and once it does, it’ll stop responding to any further workouts you do. Instead, you’ll just maintain the status quo.
Add some new exercises, use a different rep range, or change the order of the exercises that you’re already doing.
It can be as simple as that to create the changes necessary to bring about a higher level of results.
Don’t overdo cardio training
Moving along, another very critical mistake that many women make is overdoing cardio training. Cardio training is important to have in the program, but that said, you definitely do not need to be doing hours and hours of it each day.
Cardio at this level will just eat away at your lean muscle mass and suck time and energy out of your day.
Your efforts would receive a much greater payoff if you devoted them to resistance training, which would completely change your body.
Cardio training should be kept to about 1-2 hours max each week depending on the variety that you’re doing.
Challenge yourself with weights
The next big secret that far too many females completely overlook when doing their strength training routine is challenging themselves with enough weight total.
You must lift heavy if you are going to see results. There’s no way around this but yet most women fear to get bulky so they stick to five and ten-pound weights only.
Remember that you don’t have the testosterone levels present in your body to develop that extreme amount of muscle bulk, so this really isn’t something that you need to be concerning yourself with.
Developing large muscles on a female body would take years of effort, a very high food intake, and often times, drug help – which is clearly something you won’t be doing.
Challenge yourself and you might just be surprised at the benefits to come about from it.
Stagger your calorie intake
On the diet side of things, one important factor to make sure that you work into your diet is staggering your calorie intake. The female body, as we just mentioned, is very fast to adapt to any sort of protocol you’re using.
Thus, if you use a very-low-calorie intake for an extended period of time, don’t be surprised if your weight loss tends to stop or even slow down.
This occurs because your body has now adapted so that it’s burning off around the same amount of calories that you’re consuming, meaning the calorie deficit you need to lose weight is no longer being created.
This spells bad news for your progress.
Instead, if you periodically spike your calorie intake much higher than you’re normally using, you’ll instantly give your body the signal that it can accelerate the number of calories it’s burning off on a daily basis, so you never see this problem occurring.
Every three to four days after heavy dieting, have one day where you eat either at maintenance level or slightly higher.
You will be amazed what this will do for your progress and as an added benefit, you get to eat more food too. Who doesn’t love that?
Don’t eliminate healthy fats
Speaking of food, the next thing that you need to know if you’re going to see optimal results with your body transformation is that you should never be eliminating healthy fats.
Healthy fats are important for the female body because they’re going to keep your reproductive hormones where they need to be, which is vital for overall health sake.
In addition to this, females do tend to respond better to slightly lower carbohydrate diets compared to those that are higher, so adding a few more fats and less carbs can be a wise move.
Note that we didn’t say a no-carb diet however. You definitely do not want to eliminate carbohydrates entirely or this will really work against you.
Add them in, but keep them limited to very smart, slow digesting sources and keep your portion sizes under control.
If you do this, then you should have no problem getting them in there.
Find a role model
Finally, don’t underestimate the power of having a positive influence throughout this journey. Women are social creatures and if you can have someone you look up to guiding your way through your diet and workout program, being there when times get difficult to offer support and guidance, this can go a long way towards boosting your success.
This role model could be someone that you met in the gym, a close friend or family member, or even an online buddy that you met along the way.
Whatever the case, try and get someone in your life that will provide this influence and help you attain a greater level of success.
So there you have the main secrets to remember about completing a female fitness transformation. If you work hard and keep your eyes set on your long term goal, you will attain the results that you’re after.