Fitness

Published on January 3rd, 2014 | by Admin

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Ultimate Guide For Women: Building A Perfect Body From Head To Toe


What woman doesn’t want to look better? Use this guide as your go to guide to build the ultimate perfect body. No matter your goals nutrition, will be your springboard to achieve the perfect body from head to toe.

Whether your goal is to lose body fat or build muscle, you will find nothing is set in stone and some of these suggestions overlap. You can pick and choose, or put them all together to build the perfect body from head to toe. No matter how you do it, be prepared to turn a few heads along the way.

In your tool kit you’ll need:

  1. Nutrition – What you eat will play a crucial role in your ability to build the perfect body from head to toe.
  2. Lose Body Fat – Losing body fat will help you feel better about yourself, improve your looks and your health, and your clothes will fit better.
  3. Build Muscle – Building muscle will provide you with shapelier curves and less body fat.
  4. Health and Well – Being-Keeping your health and physical well-being in check are important factors in empowering you maintain a healthy and active lifestyle.
  5. Improve Beauty – Adding some easy tricks of the trade to your beauty regimen will enhance your overall appearance. You’ll have a new found confidence that will radiate from head to toe.

A woman who not only has the ‘look,’ but can embody the total package from head to toe, won’t settle for anything less than the very best. Use this guide to achieve the ‘look’ you want on the outside, and build a new found confidence on the inside. You will have a new sense of empowerment that will provide you with new opportunities in your life and people will surely take notice.

Nutrition

No matter your ultimate goal, nutrition is a key component to building the perfect body from head to toe. You can have the perfect workout and cardio program in place but if you don’t support it with the clean calories, you need you will struggle to meet your goals.

  • Watch your portion size. Whether your goal is to build muscle or lose body fat, be mindful of your serving sizes. If your goal is to build muscle, make sure you’re eating enough calories to promote muscle growth. If your ultimate goal is to lose body fat, be sure to be in a caloric deficit.
  • Learn to cook. This is a non-negotiable to build the perfect body and is an essential for a long term healthy lifestyle. If you are looking for a mate, this can be an attractive quality.
  • Get Your Protein. Protein builds muscle and promotes fat loss.
  • Eat healthy carbs. Women tend to shy away from carbs. If your focus is primarily muscle growth, you will need healthy carbs to build muscle. If your goal is to lose weight, you will still need to consume some healthy carbs. This will provide your body with the energy it needs to get you through the day without crashing.
  • Adjust your calories. Use the scale and a mirror as a guide; and adjust your caloric intake to meet your goals. Depending on your goal, decrease or increase your calories gradually. Use 200-300 calories as a starting point.
  • Be selective. Purchase a good quality whey protein powder. Read the labels and find a protein powder that suits your needs.
  • Avoid bloating. For those of you who are lactose intolerant, trade in your whey for a plant or egg based protein powder that is palatable.
  • Eat your greens. Green vegetables are a good source of fiber and are full of antioxidants.
  • Drink your greens. Give yourself a morning energy boost and avoid a sugary crash. Drinking greens not only provides a healthy energy boost, it can contribute to healthy aging, supports immune function, and alkalinity in the body.
  • Eat healthy fats. Healthy fats are an essential nutrient; they also promote healthy hair, and skin, and improve brain function.
  • Consume real food. When you have the option, consume whole food meals over protein powders.
  • Don’t starve. No matter your goal starving yourself will backfire. Women who want to lose weight and starve themselves tend to binge eat. If your goal is to build muscle, then you need consume enough healthy calories to promote muscle growth.
  • Dinning out. Be selective, choose grilled or steamed; over baked or fried.
  • Eat clean. Have a minimalistic approach when reading food labels, the least amount of ingredients the better. If you can’t pronounce it, then you probably shouldn’t eat it.
  • Treat yourself. An occasional treat won’t hurt, but a treat is just that, a treat. To build the perfect body and keep it functioning optimally, keep treats to a minimum.

Lose Body Fat

  • Diet comes first. Dial in your diet first before adding cardio.
  • Calorie check. You need to be in a caloric deficit to lose weight.
  • Watch your caloric intake. If you overeat you will store unwanted body fat.
  • Keep a journal. Know how many calories you are consuming on a daily basis and track it for two weeks. This will be your starting point.
  • Make adjustments. Now that you know your caloric intake, slowly start to decrease your caloric intake by 200-300 calories a day, for two weeks.
  • Use the mirror. The mirror can be an excellent tool to monitor your progress. If you are still gaining or not losing weight, subtract another 200-300 calories from your daily total.
  • Monitor and readjust. Continue to track your calories and monitor your weight. Aim for a weight loss of 1.5-2 lbs a week.
  • Ditch the junk. Your focus should be on clean wholesome foods that are minimally processed. You can learn how to restock your kitchen with all the healthy stuff in my new book http://nutritionbeast.com/store/
  • Stick with it. Continue to journal and monitor your progress. Stay consistent and make small changes slowly. It is far easier to make small adjustments then going back to the drawing board.
  • Don’t go overboard. Remember cardio is not the Holy Grail when it comes to weight loss. Cardio should primarily be done for health reasons and can give your metabolism a boost.
  • Do Cardio. Aim for 30-45 minutes sessions 3-4 times a week.
  • Train with weights. Even though your goal is to lose body fat, train with weights. Training with weights will help promote fat loss and sculpt your body.
  • Do weights first then cardio. Do your weight training first and then a session of cardio. If you have trained sufficiently, you will have drained your energy stores. By the time you hit the treadmill you will be in fat burning mode.
  • Be active. Being active on rest days can add up for an extra calorie deficit. Find something you enjoy doing such as bike riding or hiking.

Building Muscle

To achieve the ‘look,’ training with weights will be essential for you to reach your goals.
Women tend to have a fear of getting bulky from weight training; nothing could be farther from the truth. To build your perfect body you will need to lift weights. Lifting weights will give you sexy curves and sculpt your body.

  • Eat up. Make sure you are eating enough calories to support muscle growth. You’ll want to eat slightly above maintenance to build muscle.
  • Know your numbers. Keep a food journal for two weeks; this will give you a starting point.
  • Get started. Now that you know your maintenance level, eat above it by 200-300 calories.
  • Reassess. In two weeks reassess. If you have gained rapidly decrease, if on the other hand you haven’t gained then increase your calories. Again, use 200-300 calories as a general guideline.
  • Keep it clean. Even though your primary goal is muscle growth, keep those calories clean. Eat nutrient dense wholesome foods to build and support muscle growth.
  • Extra calories. You will want extra calories on training days. Keep it simple, add a pre and post meal. On non-training days simply omit those two extra meals.
  • Pack a punch. Building muscle requires protein. Aim for 1.5-2 grams of protein per pound of body weight.
  • Fuel up. Eat healthy carbs; they promote muscle growth.
  • Listen to your body. This rule applies to your appetite and training. If you are hungry eat more. If something feels wrong in the weight room it probably is, back off. This is not an excuse to over eat or be lazy. As you become more advanced this will become easier.
  • Limit your training. Limit resistance training to 3-4 times a week.
  • Compound movements. Do them first. Focus on 8-12 reps for compound movements.
  • Isolation exercises. Save isolation exercises for the end of your session. For isolation exercises do 10-15 repetitions.
  • Build your base. Start from the ground up, train your legs.
  • Plan it out. Find a solid training program and stick with it.
  • Limit your training sessions. Aim for a 60 minute training session. Use your time wisely and give it your all. If you are truly putting in solid effort, 60 minutes should be sufficient.
  • Stay focused. Focus on building muscle on weight training days. Save cardio for your non weight training days. Chances are if you’re in a hurry and rushing your weight training session, it won’t be as productive.
  • Allow for adequate rest. It is critical that you allow your body to rest and recover prior to hitting the gym again. More is not better in the case of weight training; it can actually inhibit your gains.
  • Challenge yourself and add weight. Don’t be scared to add weight to the bar. Building muscle requires strength, challenge yourself to add more weight or get another rep. Your goal should always be to beat your last session by reps or by an increase in weight.

Health and Well-being

Consider this a life journey. Being physically fit, and having a healthy body go hand in hand. And as a bonus you’ll remain calm and be a lot more fun to be around.

  • Go for a bike ride. Grab a helmet and go for a bike ride.
  • Have fun. Try something new skateboarding or rollerblading.
  • Bundle up. Play in the snow.
  • Walk. Go for a walk on the beach.
  • Relax. Find a relaxing spot and read a book.
  • Take a class. Sign up for a yoga class.
  • Meditate. Find a quiet spot and try it for 15 minutes, work your way up to 30 minutes.
  • Be positive. Have a positive outlook.
  • Laugh.
  • Take a girls night. Schedule a girl’s night out.
  • Keep that smile bright. Twice a year for a dental cleaning, the mouth is the gateway for the rest of your body.
  • Take time for romance. Schedule a night out for just the two of you.
  • Make time for yourself. Make sure to schedule some you time. This may sound indulgent, but this will help you keep things in perspective when the pressure is on.
  • Keep your appointments. Schedule a mammogram, a routine pap smear and regular lab work.
  • Enjoy your shower. Sing in it.
  • Take a class. Take a cooking class.
  • Find something that interests you. Keeping busy makes you look less needy and more attractive to the opposite sex.

Improve Beauty

Whether your primary goal is to lose body fat or build muscle, we can all benefit from beauty tips. Flawless skin and a healthy glow are obtainable with some simple tricks of the trade. Get started and add some of these tricks to your tool kit.

  • Pick up a rolling pin. Roll your legs and get the blood flowing, overtime this can reduce cellulite and create a smoother appearance.
  • Stretch. Stretching can give you a leaner appearance.
  • Polish your nails. Keep your nails clean and trimmed for the weight room. For a finishing touch, add polish.
  • Whiten your teeth. Brush your teeth with baking soda to remove stains.
  • Drink collagen nightly. Collagen can give your skin a healthier glow and as a bonus can provide you with a good night sleep. Collagen can also renew damaged tissue, support insulin levels and promote weight loss.
  • Get shinier hair. Add biotin to your supplement regimen for healthier shinier hair.
  • Do this nightly. Remove your make up, wash your face and remove your contacts prior to bed.
  • Moisturize nightly.
  • Be a minimalist. For a more natural look swipe some lip gloss and go.
  • Get it altered. Having trouble finding clothes to fit? Get them altered.
  • Make the switch. Switch out to non comedic beauty and skin care products.
  • Smell good. Try adding essential oils to your moisturizer.
  • Exfoliate weekly. Exfoliating your skin regularly will help remove dry skin and give your skin an overall healthier glow.
  • Smile. Be proud of all your hard work.

Before you start this plan, know your goals. Once you know your goals be confident and take the necessary steps to achieve your ultimate perfect body. With these tools, building a perfect body from head to toe will certainly be with in your reach.

Did you find this guide helpful? We would love to hear from you. If you have any questions or comments, please post them below.




2 Responses to Ultimate Guide For Women: Building A Perfect Body From Head To Toe

  1. May Palmer says:

    Lisa Gurrrrl, once again you’ve KNOCKED IT OUTTA DA BALL PARK with your most EXCELLENT RECOMMENDATIONS! I especially love your recommendations regarding Fat Lose (Building Muscle for me is very easy since I’ve got the genetics, it’s FAT that is my issue…). Now, that I have some fresh ideas, I’ll be WORKING these for sure! The entire article was fabulous and one of your BEST yet! Thank you, Lisa for continuing to inspire as only YOU can do! Love it! With Ivory Soul & Gratitude, May Palmer

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