And it ABsoLUTely does NOT involve light weights!
Getting lean and losing fat requires that you use Challenging Weights. Weights that make you go “WOW – this is tough – I REALLY have to Work at this!”
This in no way equals “bulking up”.
This is a myth. It is unfortunate that so many women are unable to shake this misconception. To help put things into perspective and help debunk this myth once and for all, I have a few interesting points to share with you along with a video and photos.
So, you want to shed some fat and get lean! Let’s consider 3 points as you begin.
1. The equation to reduce body fat is simple:
you must burn more calories than you consume.
This is made possible by boosting your metabolism through the exercise and nutrition strategies.
2. The average American woman is 33% body fat.
3. What is your Fat Loss Goal?
The reason why you are even interested in what I have to say, is because you are seeking a solution to lose the fat. Your body fat% may be lower or higher than the average 33%.
Doesn’t matter!
When it comes to changing how your body looks the RIGHT way, the focus of your goal is to change the composition of your body – lose fat and improve lean muscle.
In other words, Reduce your Body Fat Percentage.
It is safe to say many of you have a goal to achieve a more desirable body – one that you feel good about staring back in the mirror, one that fits comfortably in clothing, one that makes you feel Good about You from the inside out. In order to make these changes happen, you need to refine your nutrition and workout habits to reduce your body fat and eventually achieve a range that falls somewhere between 20%-25%.
(Now before some of you ask – sure, if you start out at a body fat that is 40% or higher, achieving a goal in the low 30′s is a huge accomplishment – however, from a pure health standpoint, a woman should strive to reach and maintain a range in the 20′s – I hope no one would argue this.)
So what does 20% – 25% Body Fat Look Like?
Nicole and Heather are 2 very different examples of what to expect.
The process of Getting Here takes time – for once you implement the Fit Yummy Mummy strategies, your body can release 1-2 pounds of fat per week. The percentage lost is dependent upon your total weight and varies from person to person. On average, if you are compliant at least 80-90% of the time, you can expect to lose about 1/2% to 1% each month.
This is not a change that takes place over night. Just want to be sure everyone is clear on that. Also want to point out that during a transformation such as this, which takes place over several weeks, at no point did these women suddenly gain a bunch of muscle and bulk up.
If you want to get rid of the last bit of jiggle and would like to see more tone and definition, you would need to refine your goal to achieve a range under of 20%.
My body fat% fluctuates between 12-16% and hear me when I say….12% is when my nutrition is 90% and my workouts are super consistent – I am more likely to maintain between 14-15%.
Difference between just having a flat belly with slightly higher body fat vs. toned, defined abs with a lower body fat .
And even the next level up? Yes, there is another level.
If your goal is to achieve a Super Lean physique like Female Figure Competitor Lauren Beckham,
then single digit body fat is your goal. You achieve this with extremely refined, clean eating habits, a completely different approach to resistance training and cardio and add in a few questionable supplements and you will hit 6-7% body fat.
Not ready for anything more advanced than a flat tummy and toned arms?
Then take the steps necessary to get there. You must follow a
- full body
- progressively challenging
- resistance training program
Forget the dinky weights you can hold with your finger tips.
You need to challenge your muscles, to get more muscle, to boost your metabolism, to burn more fat, to get lean and toned.
Perform the right amount of cardio -intervals rock by the way. Clean up what you are eating. Bodies filled with fake, processed, junk foods do not get lean.
Getting LEAN and Toned does NOT mean you have to get Bulky
Just because your arms are lean and toned does not mean they look like a man. These pictures are of 2 women whose body fat is below 20%, flexed, and not long after a workout.
Yes, this is Fit Yummy Mummy Susan on the left and Me on the right.
What you need to realize is that we do not walk around in a flexed state. This is simply the result of having a lower body fat percentage so when we do flex, you can see more muscle definition.
In reality, a relaxed fit body simply looks lean, toned and defined.
Take a second look at Lauren Beckham’s relaxed arm – a big difference.
Not for me!
If your desire to lose fat does not entail getting this lean – Great!
As you continue on your fat loss journey, you will make adjustments and you will find a body composition that is comfortable to you and that you are able to maintain and live with long term.
No matter what, please keep in mind that where you set your final goal is a extremely personal and should be treated with respect.
The Challenge!
Now, for you to take this new information and turn it into something fun you can use, I have a new Challenge for you.
To help break the unhealthy obsession with the scales, or constantly worrying about the inches lost, why not choose a new way to measure your success.
An increase in Strength!
The stronger you get, the more you improve your muscles, the higher your metabolism, the faster you achieve lean, toned results.
I made a short video clip of what being strong looks like.
These are the things I can do while maintaining a lean, toned body that does NOT look like a bulky Bodybuilder.
Barbell Squats go up to 135 – I can do about 3 sets of 3 to 5
Chin Ups 7…pushing 8 in a row – or 3 sets of 5 to 6 when performed in a super set
Kettlebell Combo – used two 10k (22.2lbs each) KB’s at Dave Randolph’s KB Class andhe just told me I can graduate to the level 2 class! Hope to soon show that I too can snatch a 20k KB!
As you focus on conditioning your body to become stronger, your body will naturally take on the lean, fit shape you desire.
Still not sure – Geeze – What do I have to do??
You might also want to see…
The Truth Behind the Fear of Getting Bulky
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