How To Get The Physique Of A Goddess In 4 Simple Steps


- Guest post by Tyler Read -

As a personal trainer, I know for a fact that the vast majority of people start to work out, train and eat all the right stuff because they want to look good. That’s the blunt truth.

Becoming healthier, more active and living a better life is just a byproduct for most gym goers. Don’t get me wrong, I have nothing against that. Heck, that’s why I got into fitness in the first place. There’s nothing wrong with aiming for a physique that turns heads in the street, regardless if you are a man or a woman.

The issue though, is that most of these crash diets you read about in the magazines, or the training routines you see on TV will not get you the physique you are after. They are simply not designed the right way. I don’t know if it’s because the big companies don’t actually want you to lose weight and they want you to keep buying crap supplements or it’s just because whoever created their products lacks the knowledge.





But I do know what works and what doesn’t. I’ve worked with hundreds of gals and helped them transform their bodies effortlessly. And I’m sharing how you can do it too by following just 4 simple steps.

Before we get to it though, let me just tell you that this is not an overnight transformation. It will take a lot of discipline, motivation, willpower, time and effort. So don’t expect results right away and be prepared to keep grinding even when you are just about to quit.
Alright, let’s get to it.


What’s a physique of a Goddess anyway?

It’s funny but after some studies which go back tens of years, it turned out that there are pretty specific details about what is considered an attractive, or aesthetic physique in women.

If you’d ask a few random guys probably everyone would say that a girl with nice curves is attractive, speaking solely about the body. But it gets more specific than that. According to this article and to what the “Evolution and Human Behavior” academic journal is confirming, a waist-to-hip ratio of 0.7 is considered to be the most attractive type of physiques in women.

So that basically means that as a woman you need to be fairly lean so that you have a small waist. But you also need to have a fairly well developed lower body. That’s pretty much all there is to it.

So, how can you achieve that?

Step 1: Count calories

First and foremost you want your diet to be in check. You know that saying – abs are made in the kitchen? It’s true.

I always tell everyone that 70% of your results will be determined by your diet and 30% by your workouts. It doesn’t matter what you do in the gym, it doesn’t matter how much cardio you’re doing. If you don’t stay on top of your diet you will not get the results you are after.

And it all starts with calories. Weight loss or weight gain is all about calories in versus calories out.


So before you even start your transformation you need to ask yourself a few questions:

How many calories does my body need a day?

This is something that you can find relatively easy. There are online calculators which can give you a fairly accurate figure. Personally, I recommend this one.

Take that number and fine tune it by eating that exact number of calories each day for 1-2 weeks and by weighing yourself each morning. If your bodyweight remains constant, you nailed it. If it’s changing you need to re-adjust your caloric intake.

Do I need to lose weight or gain weight?

This will depend on your body fat level. For most gals, 20% body fat is the threshold. If you’re above that you will need to lose some fat, if you’re below you need to gain some weight. If you are just around 20%, great! All you need to do now is to tone up and build some muscle mass. You will gain some body weight as you do that, but most of it will be muscle, not fat.

How many calories do I need to eat to achieve my goal?

Lastly but not least, you need to correctly set your caloric intake. Eating too little will cause your metabolism to shout down, it will affect your hormones, and your mood will be terrible.

If you eat too much you will end up gaining more fat than muscles, and instead of toning up, you will just become bulky. Fortunately, I have just the right numbers for you.

When you diet down you need to cut around 20-25% of your calories for optimal results. So, if your daily caloric need is 1,800 kcal, for example, you will need to eat 1,350 – 1,440 kcal. And you should be losing weight a rate of 1-2 pounds per week.

When you want to gain weight you only need to eat just 5-10% more calories. That’s it! So getting back to the above example. For a 1,800 kcal maintenance level, you only need to add just 90 – 180 extra calories. That could be just a banana or a tall glass of milk each day.

By doing this you should gain weight at a rate of 0.5-1 pounds a week. Half of that should be muscle mass and half body fat, which is as good as in gets. Don’t worry you can drop all the fat you gained in just a few weeks.





Step 2: Resistance training

This always comes as a surprise to most people, but women and men should follow relatively similar training routines. Yes, women should lift weights!

I know there’s this myth that lifting weights will make you bulky and that’s the main reason why women stay away from weight training. Nothing further from the truth.

The natural potential for muscle growth in women is so small that with average genetics you will not be able to put on more than 20 pounds of muscle unless you are using steroids. Chances are you won’t even get close to that number because your diet and training should be in check every day for years.

Additionally, muscle mass is so compact that 15 pounds of muscle won’t look like much. As opposed to body fat which takes up so much more space. So weight lifting will not get you bulky unless you become fat at the same time.

If you tone up your body and develop your muscles as you are staying lean, you will become more attractive, not bulky!

So what should you do in the gym?

Obviously, it’s always recommended to hit all your body parts, but you should put more emphasis on lower body, and particularly on the glutes. By doing this you will develop your legs and hips which will help you get closer to that 0.7 waist-to-hip ratios.

Here are some lower body exercises to get you started.

• Back squats
• Walking lunges
• Jumping jacks
• Stiff legs deadlifts
• Leg curls

Step 3: Progressive overload

Once you get comfortable with the exercises, you have good form and you know your way around the gym, you should start focusing on getting stronger.

There’s a training technique called progressive overloading which works wonders. The principles behind this technique are that you constantly need to overload the muscles with more and more resistance in order to stimulate them to develop.

If you are sticking with the same weight forever your muscles will adapt to that training intensity, get used to it and they will not grow. You won’t make any progress.

That’s why you need to constantly challenge yourself, get out of your comfort zone and start doing more reps or add more weight. Speaking of that, once you are able to do more than 12-15 reps you should increase the weight. Doing more than 15 reps will not recruit any more muscle fibers, but it will develop your endurance.

Let’s look at an example.

Say you can do 10 squats with 95 pounds. Your goal should be to be able to do between 12-15 reps with the same weight. Once you’re there, add 5 or 10 more pounds to the bar and start over.

You will probably be able to do just 8 reps now. Build your way up to 12 reps again and increase the weight once you've reached 12 reps. And so on and so forth. That’s what you want to do with each exercise.

Step 4: High-Intensity Interval Training (HIIT)

A lot of the routines targeted at women are relying solely on cardio exercises and maybe some aerobic exercises. I don’t have anything against cardio, I think it’s beneficial for your health and it can definitely help you lose weight.

I do recommend doing a particular type of cardio training though. And that’s high-intensity interval training or HIIT. This is the most beneficial type of cardio training you can do. It will take less time – usually 15-20 minutes and it will produce the best results.

Yeah, it’s much more intense and painful than 40 minutes incline walk or jog, but it’s definitely worth the effort.


The reason it’s so effective is that it gets your heart rate up really fast and it will burn more calories than any other type of cardio. So it’s perfect for losing fat and getting that nice slim and tight waist.
It so taxing on the body that you will actually continue to burn more calories up to a few hours after you are done training. This is also called the after-burn effect.

So if you are trying to lose weight definitely add in a HIIT session after your weight training.

Conclusion

This is pretty much all there is to it.

It’s not complicated at all, everyone can do it, you just need to put your mind to it, maybe to things you never did before and simply stick to it.

Start with cleaning up your diet and track your calories. Once you get used to it and become more advanced you will probably be able to eye-ball your food and “guesstimate” your calories, so it gets easier over time.

Next, follow a resistance training routine which focuses on the lower body, particularly on the glutes. Add in a couple of HIIT sessions each week, at the end of your workout.






*This article is a guest post by Tyler Read.


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Author Bio: Tyler has been working as a certified personal trainer for over 10 years specializing in weight loss and functional training with women between the ages of 30 - 65. He also enjoys helping others become industry leading personal trainers through his website PTPioneer.com and YouTube Channel.

RaeAbigael

Rae Abigael J. Caacbay is a young creative who went through a quarter life crisis by the end of 2016. Though she's still lost, she keeps on moving forward anyway as a ballerina, visual artist, lifestyle blogger, and a BS Interior Design graduate based in the Philippines.

14 comments:

  1. These are all such great tips! Thanks for sharing!

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  4. Now this is very informational and educational. I hates squats and lunges because they make my thighs big. Lol!! Anything else I'm good! Thanks for this. Great!

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