When it comes to bodybuilding advice for women, there is an abundance of narratives to be told.
What’s their secret? And who among us has the foggiest idea of how to lose fat and tone up without putting undue strain on ourselves?
In truth, all of us are extremely busy with our families, careers and daily lives. So a complicated diet is really not feasible for most of us given our already packed schedule.
In my experience as a fitness coach and personal trainer, I know how important the right guidance on bodybuilding for fat loss and a tone up can be for one’s psyche and motivation. To this end, I will share what I have learned with you.
You can start living like a new person right now, if you just follow the free schedules and tips down below.
Are you ready to lose body fat and tone up? If Yes! Then let us begin with the number of times you should train weekly.
Training 3 Times a Week Is Sufficient
The minimum number of weight training sessions per week is three, and each session should last no more than 45 to 60 minutes. In order to speed up the fat-burning process after weight training, I recommend doing 30 minutes of cardiovascular exercise. If you’re feeling energetic, you can also do some cardiovascular exercise for up to 45 minutes. Although this is entirely up to you.
Alternately, you can get in your cardio on the days you’re not lifting weights. Since studies show that more body fat is burned during exercise in a fasting state, first thing in the morning on an empty stomach is ideal. This is because glycogen (stored carbohydrates) levels are low during fasting. Going outdoors for a simple walk or using a treadmill at home are two of the best exercise options you could explore.
Sample Training Schedule
Here’s an excellent sample schedule to get you in the gym just three times per week and produce visible results. You can choose to stick to this schedule to a tee if that’s what works best for you, or you can modify it however you see fit to suit your needs.
- Day 1 – Monday: Focus on your lower extremities, lower body and upper body
- No workouts on Tuesday
- Day 2 – Wednesday: Focus on your abs, back and biceps
- No workouts on Thursday
- Day 3 – Friday: Focus on your abs, triceps and chest
- No workouts on Saturday
- No workouts on Sunday
Volume of Workouts, Sets, and Reps
Aim for 3 to 4 exercises for each major muscle group (back, shoulders, chest, legs), and 2 to 3 for each minor muscle group (triceps, biceps). Depending on your time and energy, you can choose between one and two calf and abs exercises. In my experience, toning and fat loss are best accomplished by performing three to four sets of fifteen to twenty repetitions per set.
In order to have enough energy to train well during the day, you should schedule your workouts on training days so that they occur before the fourth meal of the day.
Bodybuilding Diet Advice for Fat Loss and Toning
Let’s focus on the foods you CAN eat rather than the ones you CANNOT. Your bodybuilding diet can include a wide variety of foods.
I recommend that you eat six “meals” per day to increase your metabolism, which in turn will aid in fat loss and feed your muscles, allowing you to achieve that firm and toned appearance you desire. Some of the “meals” will be quick-shakes or small snacks, so you won’t have to spend all day in the kitchen cooking. The three-hourly meal schedule is designed to help your body burn through food more quickly. That’s the scenario we’re hoping for as we work to reduce our fat levels.
I crafted a delicious and effective diet plan that will speed up your progress. As you can see, the diet plan includes a variety of proteins, fats and carbs for each meal. The foods in the sample diet below can be replaced with others from the same food group if desired. Pick and choose from the options on the table or follow my sample eating plan for best results.
Food Preparation Idea
Vegetables should be steamed, and Pam fat-free cooking spray can be used in place of butter or olive oil. Calorie-free marinades for fish, beef or chicken can be found alongside calorie-free salad dressings in a wide variety of flavors. Fat-free versions of condiments like ketchup and mayonnaise, as well as sugar substitutes, herbs and spices, can be used to boost the flavor of your dish. As I was saying, the diet will do you a whole lot of good.
However, note that the serving sizes are based on the dietary needs of a 140-pound woman who wants to tone her body by building muscle while cutting fat. If you have a higher weight and/or are very active during the day, you may need to increase the amount of each food item you consume.
Diet Plan For Fat Loss and Toning
Since I usually work out between my third and fourth meals, I make sure to always include some healthy fats in the meal I eat before hitting the gym. Try eating healthy plant-based fats (such as almonds) before your workout. They will give you more stamina for your workout sessions and help you feel full, especially if you pair them with a full glass of water to help the fibers in the almonds disperse throughout your stomach.
After a hard workout, your body doesn’t need the good fats that were included in your meal, but instead, your body needs carbs and proteins as quickly as possible to begin the recovery process. Your body will absorb the carbs and protein from your post-workout meal more quickly if they do not contain any fats, as fats tend to slow down the body’s absorption and digestion of these nutrients.
Dietary Guidelines for Weight Loss and Muscle Gain
Consume your calories slowly and steadily. Meal 1 is breakfast, Meal 2 is your midmorning meal, Meal 3 is lunch, Meal 4 is your midafternoon meal, Meal 5 is your dinner, and Meal 6 is a meal taken before bedtime; these are the six meals I recommend. Incorporate the following into your daily diet:
- 1/2 cup of brown rice (pre-cooked)
- I’ll take 3 rice cakes, please.
- 50 grams of oatmeal
- 2-inch thick wheat bread toast
- Approximately 1 cup of mashed sweet potatoes
- Filet of salmon, 4 ounces (also contains good fat)
- 6 egg whites, 1 whole egg (yolk contains fat)
- Any fish, 4 ounces
- Mini chicken breast (3 ounces)
- Turkey breast, weighed to the nearest ounce (3 oz.)
- A serving size of 4 ounces of lean beef (top round)
- 12 cup of low-fat cottage cheese
Is There Any Good Fat?
- Different types of fatty fish
- 1/4 of an avocado
- 1/2 tsp. olive oil
- A handful of walnuts or almonds or
- 1/2 a cup of nuts (cashews or peanuts)
Dietary supplements for muscle and fat loss
To get a lean and muscular physique, I recommend these supplements, which will provide you with the necessary nutrients and energy boost. As you can see, there are no secret formulas or miracle pills; just a few tried and true supplements that will do wonders for your health and performance in the gym.
- Morning and post-workout, take two 1,000-milligram doses of vitamin C.
- A superior formulation of multiple vitamins and minerals
- One 400 mg dose of vitamin E post-workout
- A dose of 5 grams of L-Glutamine post-workout and another 5 grams before bedtime (for great recovery)
- Add 5 grams of BCAA before and 5 grams after exercise to maximize muscle growth and recovery (for energy and great recovery)
- Two fish oil capsules per day (to help you lose fat)
- You should take 2 to 3, depending on the brand, of HMB daily (to help you lose fat and gain muscle)
- CLA twice a day (to help you lose fat)
How to URGENTLY Deal With Hunger Pangs
When cravings do arise, what should you do? To satisfy your sweet-tooth without breaking your diet, there are many options available.
If you’re trying to stick to a “clean” diet during the week (to give yourself the freedom to eat whatever you want for two meals on the weekends), but are worried about giving in to a major craving at some point, don’t.
If you’re struggling to resist food temptations, try one of the following strategies:
- Try dipping a celery stick in fat-free dressing.
- Have a handful of walnuts and almonds, or half a handful of cashews or peanuts eaten with a glass of water.
- You should snack on some cucumbers or a light salad.
- Here, have a green apple.
- Consume some liquid, such as water, coffee, espresso or green tea (with a sweetner or fat-free creamer).
- To relax, one can watch a movie on television.
- If you need an extra push to hit the gym, read up on some fitness tips online.
- Get some fresh air and exercise.
- Go shopping.
- Participate in group outings and share your new way of life with your pals. They’ll have your back no matter what.
Another helpful tip is to check the nutrition facts panel on the package before indulging in a snack like chocolate to get an idea of how many calories you’ll be consuming. If you eat the recommended serving size, then 45 minutes of cardio can burn off about 300 calories.
Why would you want to make things more difficult for yourself and hinder your progress? Envision yourself wearing some cute low-cut jeans and a top that reveals your abs. Put that chocolate bar away until the weekend finally arrives; there are only a few more days left until then, isn’t there?!
Have Fun, Eat Well, and Be Happy
Have you ever been inspired by TV or magazine ads depicting fit, happy people enjoying activities like eating breakfast in a garden, riding bikes carefree, and strolling along a beach? They’re being made out to be cheerful, positive role models.
Those who are physically fit will likely agree, and one could argue that the statement holds true for everyone. Now that you’re not just existing to consume, you have a much deeper appreciation for everything in life, including the food, your bodies, and the world around you. To put it simply, you get what you give in life. All the positive effort you put into loving and taking care of yourself will be repaid to you.
Maintaining a healthy and fit body is aided by appreciating and eating whole foods rather than stressor foods (unhealthy food), having fun, and sleeping enough.
There is always a consequence for doing something. You’ve made some changes to your routine in order to achieve a more toned and fit appearance, and now you’re actually losing fat, even if it takes a while to register.
It’s possible that you won’t notice any changes in your body composition, even though your loved ones will tell you that they can tell that you’ve lost weight. This is due to two factors: (1) the fat may need to loosen up internally before it can start melting away, and (2) your perception may not match others’.
Seeing the fat melt away quickly is not something you will notice for a while, but it will happen before you know it. You won’t want to change a thing because you’ll be so pleased with the outcome. You have decided to make this way of eating a permanent part of your life; it is a healthy way of life that will ensure you maintain a fit and healthy body for the rest of your days. Yes, it will be a joy for you to carry out this task.
I can’t wait until you adopt a similarly healthy routine. As you follow this plan to get leaner and more toned, be sure to document your progress with before and after photos. Send them to me in an email if you like. I can’t wait to see you rock those amazing results!