SBSC Fit Tips: Ladies Guide To Getting Lean #PoweredBySaturnSupplements @SaturnMuscle
I commonly get asked “how can I lose this? or how can I tone that?” As we are all different and lose fat in different areas first, we all have one thing in common, and that is that you can not spot reduce or target fat loss from any one area on your body.
Fat loss occurs as a whole. Your genetics will typically determine where you start to lose from. Most women I train as well as myself, lose from the top down. My bra size will go down before my jean size does. My belly, butt, and thighs are usually the last to tighten up.
It doesn’t mean that you can’t tighten those areas. It just means you will have to be consistent and most importantly patient. Here are some tips to help you along the way…
One ~ Pick heavy stuff up and set it back down ~ Yes ladies, I am talking about weight training. Lifting weights does not mean you will get bulky or turn into a man. That is an absurd misconception. It is difficult for a woman to grow large muscles, trust me, as that is actually my goal for myself lol. To get a lean and “toned” look, you have to have muscle built. When you see a lean woman with a shapely round butt, it is because she squats with weights. Lean toned arms…yeah she lifts heavy. It takes more than lifting weights for a woman to grow “man like” muscles, so fear not ladies. Adding muscle to your body is going to benefit you in ways you never imagined!
- Improved muscle strength and tone
- Weight management
- Prevention and control of health conditions such as diabetes, heart disease and arthritis
- Pain management
- Improved mobility and balance
- Improved posture
- Decreased risk of injury
- Increased bone density and strength
- Reduced body fat
- Boosted metabolism
- Improved sleep patterns
- Increased self-esteem
- Enhanced performance of everyday tasks
Two ~ Stop Being A Cardio Bunny ~ Far too many women believe that you have to do hours upon hours of cardio to lose fat. This couldn’t be further from the truth. When you overload your body with cardio, you lose some fat, then begin to burn muscle. Have you ever looked at the difference between a sprinter and a marathon runner’s body? (FYI I am in NO way knocking the physique of a marathon runner, just noting the difference)
Most marathon runners have very little muscle, because they burn it all away. Sprinters tend to have a curvier look, as they can maintain the muscle they have built. High Intensity Interval Training or HIIT is a very effective way to burn fat, without sacrificing your muscle. Best part is with warm up and cool down, it can be done in 15-20 mins. My typical routine on a treadmill is 3 min slow/moderate walk as a warm up, switching to all out sprints for 30 seconds, rest (stand on the sides of the treadmill) 1 min 30 seconds, I do this for 3 rounds, then slow/moderate walk cool down. To up the intensity, I may add elevation with each round. It’s a great way to burn fat and maintain those curves.
Three ~ Stop Starving ~ Another reason women tend to have a difficult time losing fat is that they aren’t eating enough. I can’t count the times I ask my clients to give me an average of how much they eat a day and after monitoring for their first week, we realize they told me 500+ more calories than they were actually eating. When your body plateaus at such a low rate of calories, it becomes hard to lose the fat. Your body is already starving, because of being at such an unhealthy amount of calories. In these instances, I tend to reverse diet these clients back to a healthy rate. You may be asking if they gain weight. The answer in most cases is NO. For most the scale doesn’t move, or moves down slightly. What does happen, is that their body composition begins to change. With weight training and reverse dieting, they begin to see the fat melt away and muscles start to develop.
Four ~ Eat More Protein ~ Before coming to me, on average most of my female clients were consuming 55 grams of protein or less. Protein is a staple to adding lean muscle and helping you maintain a lean physique. I always recommend increasing the amount of protein you eat, especially if you are trying to lean out. Most women have difficulty eating more protein. That is when I begin suggesting supplementing it with a protein powder. Protein shakes are easier to get in when you aren’t feeling hungry, or if you are like me and busy, busy, busy. My female clients love Saturn Supplement’s Athena Series Women’s Pro Whey Advantage. It is specially formulated for women, with the extra vitamins and minerals we need to keep us healthy and beautiful! It is a delicious tasting easy-to-digest Hydrolysate Whey Protein formula that not only provides sound nutrition, but also nourishes other elements of the body which include Hair, Skin, Nails, Eye, Heart, Strength, Muscle-Tone, and Weight Management. Due to the purity of the hydrolysate form of whey protein, Women’s Pro Whey Advantage is Sugar, Fat, Cholesterol, Lactose and Gluten-Free.
Five ~ Get Regular ~ I know we hate talking about poop, but I find that most of my female clients have issues with bowel movements. This goes back to not eating enough food and not eating near enough fiber. When tracking what they eat on their own, my female clients we averaging maybe 6-10 grams of fiber a day. This is NO WHERE NEAR enough. I have all of my female clients hit 20-25 grams of fiber a day as a minimum. Fiber, not only normalizes your BMs and reduces IBS issues, it also keeps you full longer, which aids in weight loss, it reduces your cholesterol levels, and helps control your blood sugar levels. This is another macro that some clients have issues meeting. I always suggest what foods will help as well as supplements like Saturn’s FiberMax. It’s a quick and easy way to supplement fiber into your diet, when you are having an issue reaching that daily goal.
If you are ready to get yourself on track and join the many who are seeing results weekly, check out my customized training programs. I send you daily exercise routines, developed just for you and your particular goals. It is sent to a phone app, which had detailed instructions and videos, to show you how to do each exercise properly. It is having your personal trainer with you no matter what time you train every single day. You also receive individualized macro nutrient set-ups and instructions to suit your goals. I update everything weekly as we have weekly check in’s to monitor your progress. I want my clients to succeed and I personally stay with each one, every step of the way!
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These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
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