The Ultimate Fitness Plan for Women


For those who’re like most ladies, you need a very particular kind of physique.

You wish to be lean however not too skinny (and most undoubtedly not “skinny fats“).

You need a toned higher physique however don’t wish to appear to be a “cumbersome” weightlifter.

You need a flat, outlined abdomen.

You need tight, shapely legs, and final however most undoubtedly not least…

You need that excellent, gravity-defying butt.

Effectively, you–sure, lil’ ol’ you–can have all these items.


You don’t want top-shelf genetics or a lifetime of coaching to appear to be one million bucks.

You must know what you’re doing, although.

Neglect what the health magazines have informed you–you don’t turn out to be a “goddess” by ravenous your self and doing an unconscionable quantity of cardio.

As an alternative, you should take a totally totally different method. And consider it or not, a a lot more healthy, extra fulfilling, and sustainable one.

On this article, you’re going to study precisely what that method is and the right way to construct the physique of your desires.

If that will get your consideration, then maintain studying, as a result of we’re going to start out with what you most undoubtedly shouldn’t be doing…

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The Worst Fitness Plan For Women

For those who observe the majority of mainstream health recommendation for ladies, you’re virtually assured to wind up skinny fats.

Right here’s what I’m speaking about:

Sounds acquainted?

And what do you suppose you get if you topic your self to this tortuous prescription?


Drained on a regular basis…hungry on a regular basis…dreading your exercises…daydreaming sensually about bingeing on carbs…counting the times till you’ll be able to lastly dwell once more…

It sucks.

That’s not all that sucks, although. Even worse is what occurs to your physique.

You’ll shed some pounds, after all, however you’ll additionally lose a substantial quantity of muscle.

And the extra muscle you lose, the more severe your physique begins to look even at a low physique fats proportion.

What most ladies don’t know is simply how totally different low physique fats ranges look with and with out good muscle growth.

For instance, take a look at the next footage:

woman fitness plan

Whose physique would you moderately have?

Most girls would select the second…and could be stunned to study that each of those ladies have about the identical physique fats proportion.

What makes the second extra engaging, although, is muscle mass. She has considerably extra.

You see, muscle is what provides you curves, form, and tone if you’re lean. With out ample muscle, the perfect you’ll be able to hope for by reducing your physique fats is one thing greatest described as “scrawny.”

Right here’s one other placing instance:

female fitness transformation

Are you able to guess her weight in every of those footage?

Would you guess…the identical?

Effectively, that’s the transformative energy of bettering physique composition as an alternative of simply obsessively “dropping pounds.”

While you reframe your objectives by way of shedding fats and gaining muscle, you open the door to actual progress. That’s the way you construct a killer physique.

So…the query isn’t if you happen to ought to achieve muscle, it’s simply how a lot.

For instance, I’ve labored with hundreds of ladies and the look most need (athletic, lean, and outlined) requires they achieve 10 to 20 kilos of muscle and cut back their physique fats proportion to the 15 to 20% vary.

Your numbers will in the end depend upon the way you wish to look.

If you wish to be wholesome, lean, and athletic, you in all probability don’t want to realize greater than 10 kilos of muscle and go any decrease than 20% physique fats.

If you wish to appear to be a bikini competitor, although (just like the woman above), you’re going to wish fairly a bit extra muscle and fairly a bit much less fats.

The “candy spot” for most ladies appears to be round 10 to 15 kilos of muscle gained and 17 to 18% physique fats.

That is the place you look each female and match and it’s additionally a glance that may be maintained year-round.

So, now that we’ve dispelled some myths and positioned true north, the following query is…how do you truly get there?

It’s fairly easy, truly.

Carry a variety of heavy weights.Don’t do an excessive amount of cardio.Use a reasonably aggressive calorie deficit to lose fats.Stability your “macros” correctly.

That’s it.

Let’s take a better take a look at every level.

Use this exercise and versatile weight-reduction plan program to lose as much as 10 kilos of fats and construct muscle in simply 30 days…with out ravenous your self or residing within the health club.

Doesn’t Heavy Weightlifting Make Women “Cumbersome”?

workout plan for women to tone

If that query is bouncing round in your head after studying my record above, I perceive.

I’ve spoken with many, many ladies that have been afraid that any kind of great weightlifting would flip them into an NFL linebacker.

Effectively, it doesn’t work like that. Even remotely.

In truth, if there’s one lie that stops ladies from getting the our bodies they want greater than another, it’s the declare that heavy weightlifting makes them “cumbersome.”

The concept appears believable at first blush.

Boys practice with heavy weights as a result of they need massive, Hulk-like muscle mass, proper? So why would ladies, who need lengthy, lean, “toned” muscle mass do the identical factor?

Crossfit hasn’t helped the matter, both, which many ladies suppose is consultant of what heavy weightlifting does to the physique.

Effectively, a fast Google search of “Crossfit ladies” serves up stuff like this:

bulky crossfit female

And that’s sufficient to make most ladies swear on their youngsters to by no means, ever do a heavy squat, deadlift, or overhead press of their lives.

“No matter I do…I don’t wish to appear to be that,” they are saying.

Effectively, if that was your first thought, I’ve excellent news for you:

It’s a lot, a lot more durable to appear to be that than you in all probability know.

You don’t hit the health club each day and get up one morning, look within the mirror, and scream in horror. It takes the suitable genetics and a few years of coaching and consuming like a barbarian…and in lots of circumstances, steroids as nicely.

That mentioned, there are nonetheless many ladies significantly into weightlifting that don’t appear to be that however are nonetheless cumbersome sufficient to present you pause.

Effectively, right here’s the fact:

Heavy weightlifting doesn’t make you cumbersome–being too fats does.

Harsh, I do know, however let me clarify.

First, a query: would you think about the next lady “cumbersome”?

strength training for women

In all probability not, proper?

Effectively, you is likely to be stunned at how a lot totally different her physique would look if she gained 15 kilos of fats as a result of she has a lot extra muscle than the typical lady.

Her legs would lose their smooth strains. Her core would bulge and develop. Her arms would fill out like sausages.

The cause for that is easy:

While you achieve fats, the bulk accumulates inside and on prime of your muscle mass, so the extra you will have of each, the bigger and extra formless your physique tends to look.

Thus, a rule of thumb for ladies that wish to be lean, toned, and outlined:

The extra muscle you will have, the leaner you must be to keep away from wanting cumbersome.

For instance, a girl with little muscle would possibly really feel rawboned at 18% physique fats and comfy at 25%, whereas a girl with a major quantity of muscle will in all probability love how she appears to be like at 18% however really feel downright YUGE at 25%.

For this reason I discussed earlier that almost all ladies I’ve labored with are happiest once they’ve gained 10 to 15 kilos of muscle and dropped their physique fats proportion to about 18%.

The muscle provides the form and the (comparatively) low degree of physique fats lets it shine.

What “They” Don’t Need You to Know About Cardio

workout plan to lose weight


What number of marathon runners do you see with enviable our bodies?

In all probability not many.

Certain, you will have the outliers, however on the entire, folks that do a variety of endurance coaching look moderately unimpressive.

It is a direct results of how they train and it reveals you precisely what you don’t wish to do in your exercises.

So, if you happen to suppose you must sacrifice your life to a treadmill or Stairmaster to look nice, you don’t.

Sadly, most ladies don’t know this. They suppose that cardio is the important thing to dropping pounds and getting match.

Paradoxically, analysis reveals that this ensures little in the way in which of weight reduction (even if you do fairly a bit).

In truth, research have discovered which you can simply wind up fatter in consequence, primarily by negating cardio’s already meager weight reduction advantages by unconsciously consuming an excessive amount of and/or lowering different types of bodily exercise.

Therefore the throngs of obese folks in your health club slaving away on the cardio machines, questioning why they’re nonetheless not dropping pounds.

Doing massive quantities of cardio has one other draw back: it may end up in a good quantity of muscle loss.

As , this solely makes it more durable to get the physique you actually need.

So, do you have to simply neglect cardio altogether then?

Some “specialists” would say sure, you must use solely weightlifting and correct calorie restriction to lose fats.

Whereas they’re proper in telling folks they don’t should do cardio to get and keep lean, I disagree that it needs to be shunned.

When executed correctly, I consider cardio is worth it.

It may burn fairly a little bit of power and thus appreciably velocity up fats loss (and particularly when mixed with weightlifting and with sure dietary supplements as nicely, which I’ll speak extra about quickly).

What constitutes “correct cardio,” although?

Effectively, if you wish to maximize fats loss and decrease muscle loss, high-intensity interval coaching is the way in which to go.

(And if you happen to’re not prepared to leap into the deep finish but, begin with strolling.)

Thou Shalt Not Starve

women's health diet plan

Think about…

You might have the lean, attractive physique you need and also you keep it by consuming meals you want each day, together with treats usually thought of off limits.

You by no means really feel starved or disadvantaged and thus not often really feel the urge to binge and even overeat.

You do that for the remainder of your life and dwell fortunately ever after.

Okay…I’m no raconteur however this isn’t a pipe dream.

Thousands and thousands of ladies reside it proper now and you may too.

Repeat after me:

You don’t want an consuming dysfunction or tapeworm to be lean and completely happy. You may eat greater than you in all probability suppose.

Not solely that, you’ll be able to eat many extra forms of meals than you in all probability suppose. In truth, no meals are off limits.

That mentioned, if you wish to lose fats, you do should eat much less power than you burn (and never so little than you lose muscle and/or impair your well being).

The key to all of that is realizing the right way to regulate your caloric and macronutrient consumption based mostly in your complete day by day power expenditure and way of life and meals preferences, which I clarify intimately right here.

The Ultimate Fitness Plan for Women

best female exercise plan

For those who’ve made it this far and are wanting to study extra, I extremely advocate that you simply learn my e-book Thinner Leaner Stronger.

It can break down every thing you should know by way of weight-reduction plan, coaching, and supplementation to construct your greatest physique ever.

That mentioned, I wish to go away you with an motion plan that can show that the methods I’ve specified by this text work for you.

So right here we go.

Do the weightlifting exercises beneath each week for eight weeks.If you want to do cardio to lose fats sooner, use this text to find out how a lot you must do (and what sort).Now that you know the way a lot train you’ll be doing, use this text to work out your dietary numbers.After getting your numbers, use this text to work out a meal plan that can work for you.Present up each day and put within the work.Use this text to trace your progress.Watch your physique rework.

Yup, it’s actually that straightforward. 🙂

Right here’s the weightlifting exercise:


Incline Barbell Bench Press

three mild warm-up units

three units of four to six reps (eight to 10 reps if you happen to’re new to weightlifting)

Incline Dumbbell Bench Press

three units of eight to 10 reps

Flat Barbell Bench Press

three units of eight to 10 reps


(Prepare your calves if you’d like extra outlined calves. Don’t if you happen to don’t.)

Standing Calf Increase

three units of four to six reps

Seated Calf Increase

three units of four to six reps


Barbell Deadlift

three mild warm-up units

three units of four to six reps (eight to 10 reps if you happen to’re new to weightlifting)

Barbell Squat

three units of eight to 10 reps

Barbell Row

three units of eight to 10 reps

One-Arm Dumbbell Row

three units of eight to 10 reps

three to six Abs Supersets

(Do the next three units back-to-back to finish one superset.)

Cable Crunches

1 set of 10 to 12 reps

Captain’s Chair Leg Increase

1 set to failure

Air Bicycles

1 set to failure

You probably have lower-back points, keep in mind which you can swap the deadlift for a extra lower-back-friendly variation just like the sumo or hex deadlift, or you’ll be able to substitute it with an train just like the T-bar row.

DAY three

Standing Barbell Navy Press

three mild warm-up units

three units of four to six reps (eight to 10 reps if you happen to’re new to weightlifting)

Facet Lateral Increase

three units of eight to 10 reps

Bent-Over Rear Delt Increase

three units of eight to 10 reps


Standing Calf Increase

three units of 12 to 15 reps

Seated Calf Increase

three units of 12 to 15 reps

DAY four

Barbell Curl

three mild warm-up units

three units of eight to 10 reps

Shut-Grip Bench Press

three mild warm-up units

three units of eight to 10 reps

Alternating Dumbbell Curl

three units of eight to 10 reps

Seated Triceps Press

three units of eight to 10 reps

three to six Abs Supersets

Cable Crunches

1 set of 10 to 12 reps

Captain’s Chair Leg Increase

1 set to failure

Air Bicycles

1 set to failure


Barbell Squat

three mild warm-up units

three units of four to six reps (eight to 10 reps if you happen to’re new to weightlifting)

Leg Press

three units of eight to 10 reps

Romanian Deadlift

three units of eight to 10 reps

Hip Thrust

three units of eight to 10 reps

That’s it–simply 9 to 12 heavy units for every exercise with some elective further units if you happen to really feel you continue to have power within the tank.

Relaxation 2 to three minutes in between every heavy set and 1 minute in between the body weight units.

This may give your muscle mass sufficient time to completely recoup their power so that you may give most effort every set.

When you hit the highest of your rep vary for one set, you progress up in weight.

As an example, if you happen to get 10 reps in your first set of squats, you add 5 kilos to every facet of the bar for your subsequent set and work with that weight till you’ll be able to squat it for 10 reps, and so forth.

I assure that if you happen to do that exercise and eat proper for the following eight weeks, you’ll be very proud of how your physique responds.

What About Dietary supplements?

best female fitness supplements

I saved this for final as a result of, fairly frankly, it’s far much less vital than correct weight-reduction plan and coaching.

You see, dietary supplements don’t construct nice physiques–dedication to correct coaching and vitamin does.

Sadly, the exercise complement trade is affected by pseudoscience, ridiculous hype, deceptive promoting and endorsements, merchandise stuffed with junk substances, underdosing key substances, and plenty of different shenanigans.

Most complement corporations produce low cost, junk merchandise and attempt to dazzle you with ridiculous advertising and marketing claims, high-profile (and really costly) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, whereas exercise dietary supplements don’t play a significant position in constructing muscle and shedding fats, and plenty of are a whole waste of cash…the suitable ones can assist.

The reality of the matter is there are protected, pure substances which have been scientifically confirmed to ship advantages corresponding to elevated power, muscle endurance and progress, fats loss, and extra.

As part of my work, it’s been my job to know what these substances are, and discover merchandise with them that I can use myself and advocate to others.

Discovering high-quality, efficient, and pretty priced merchandise has all the time been a wrestle, although.

That’s why I took issues into my very own fingers and determined to create my very own dietary supplements. And never simply one other line of “me too” dietary supplements–the precise formulations I actually have all the time needed and wished others would create.

I gained’t go into a complete spiel right here although. If you wish to study extra about my complement line, examine this out.

For the aim of this text, let’s simply rapidly evaluation the dietary supplements which can be going that will help you get essentially the most out of your efforts to construct muscle and lose fats.


Creatine is a substance discovered naturally within the physique and in meals like pink meat. It’s maybe essentially the most researched molecule on the earth of sport dietary supplements–the topic of lots of of research–and the consensus may be very clear:

Supplementation with creatine helps…

You will have heard that creatine is unhealthy for your kidneys, however these claims have been categorically and repeatedly disproven.

In wholesome topics, creatine has been proven to haven’t any dangerous unintended effects, in each short- or long-term utilization. Folks with kidney illness are usually not suggested to complement with creatine, nevertheless.

You probably have wholesome kidneys, I extremely advocate that you simply complement with creatine. It’s protected, low cost, and efficient.

By way of particular merchandise, I take advantage of my very own, after all, which is known as RECHARGE.


RECHARGE is 100% naturally sweetened and flavored and every serving comprises:

5 grams of creatine monohydrate2100 milligrams of L-carnitine L-tartrate10.eight milligrams of corosolic acid

This provides you the confirmed power, dimension, and restoration advantages of creatine monohydrate plus the muscle restore and insulin sensitivity advantages of L-carnitine L-tartrate and corosolic acid.

Protein Powder

You don’t want protein dietary supplements to realize muscle, however, contemplating how a lot protein you should eat each day to maximise muscle progress, getting all of your protein from entire meals will be impractical.

That’s the principle cause I created (and use) a whey protein complement. (There’s additionally proof that whey protein is especially good for your post-workout vitamin.)


WHEY+ is 100% naturally sweetened and flavored whey isolate that’s made out of milk sourced from small dairy farms in Eire, that are recognized for their exceptionally high-quality dairy.

I can confidently say that that is the creamiest, tastiest, healthiest all-natural whey protein powder you could find.

PHOENIX Fats Burner

With the load loss market valued at a staggering $60.5 billion and greater than one-third of U.S. adults overweight, it’s no shock that there’s a glut of “fats burners” for sale today.

And for the identical causes it’s additionally no shock that fats burners are among the costliest dietary supplements on the cabinets and have among the loudest advertising and marketing claims, typically making massive guarantees of “scientifically confirmed” fast fats loss.

The actuality is most “fats burners” are junk however there are a handful of pure, protected substances which have been scientifically confirmed to speed up fats loss. And that’s why I created PHOENIX.

PHOENIX’s caffeine-free formulation is helps you burn fats sooner in three alternative ways:

It dramatically will increase metabolic velocity.It amplifies the facility of fat-burning chemical substances produced by your physique.It will increase the sensation of fullness from meals.

It accomplishes this by clinically efficient dosages of a number of substances, together with…

By way of these mechanisms, naringin additionally works synergistically with synephrine and hesperidin to additional speed up the basal metabolic fee.

Analysis has present that supplementation with forskolin accelerates fats loss and will increase testosterone ranges.

The backside line is if you wish to lose fats sooner with out pumping your self stuffed with stimulants or different doubtlessly dangerous chemical substances…then you definitely wish to attempt PHOENIX.


Pre-Exercise Drink

There’s no query that a pre-workout complement can get you fired as much as get to work within the health club. There are downsides and potential dangers, nevertheless.

Many pre-workout drinks are stuffed stuffed with ineffective substances and/or minuscule dosages of in any other case good substances, making them little various low cost stimulants with some “pixie mud” sprinkled in to make for a reasonably label and convincing advert copy.

Many others don’t even have stimulants going for them and are simply full duds.

Others nonetheless are downright harmful, like USPLabs’ widespread pre-workout “Jack3d,”which contained a strong (and now banned) stimulant generally known as DMAA.

Even worse was the favored pre-workout complement “Craze,” which contained a chemical much like methamphetamine.

The actuality is it’s very exhausting to discover a pre-workout complement that’s mild on stimulants however heavy on pure, protected, performance-enhancing substances like beta-alanine, betaine, and citrulline.

And that’s why I made my very own pre-workout complement. It’s known as PULSE and it comprises 6 of the simplest performance-enhancing substances obtainable:

Caffeine. Caffeine is nice for greater than the power enhance. It additionally will increase muscle endurance and power.Beta-Alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-induced fatigue, improves anaerobic train capability, and can speed up muscle progress.Citrulline Malate. Citrulline is an amino acid that improves muscle endurance, relieves muscle soreness, and improves cardio efficiency.Betaine. Betaine is a compound present in vegetation like beets that improves muscle endurance, will increase power, and will increase human progress hormone and insulin-like progress issue 1 manufacturing in response to acute train.Ornithine. Ornithine is an amino acid present in excessive quantities in dairy and meat that reduces fatigue in extended train and promotes lipid oxidation (the burning of fats for power versus carbohydrate or glycogen).Theanine. Theanine is an amino acid discovered primarily in tea that  reduces the results of psychological and bodily stress, will increase the manufacturing of nitric oxide, which improves blood circulate, and improves alertness, focus, consideration, reminiscence, psychological process efficiency, and temper.

And what you gained’t discover in PULSE is equally particular:

No synthetic sweeteners or flavors..No synthetic meals dyes.No pointless fillers, carbohydrate powders, or junk substances.

The backside line is if you wish to know what a pre-workout is supposed to really feel like…if you wish to expertise the kind of power rush and efficiency enhance that solely clinically efficient dosages of scientifically validated substances can ship…then you definitely wish to attempt PULSE.



What do you suppose is the perfect health plan for ladies? Have the rest you’d prefer to share? Let me know within the feedback beneath!

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