What does it mean to be a fitness woman? It means that you have the energy, strength and knowledge to achieve and maintain a lean, strong and healthy body. It means you have the physical strength and endurance to tackle any challenges that life throws at you and some that you chose to tackle.
What it doesn’t mean is spending your entire day working out and always eating tuna and chicken. It doesn’t mean that you neglect your other duties and responsibilities. On the contrary. Being a fitness woman allows you to get the most out of every aspect of your life. When you master your physical condition, you feel more confident and have more energy to become better in other areas of your life.
How Do You Become A Fitness Woman?
Like any skill, it comes down to mastering the basics. There are a few key things that you must do consistently. Do these things and you will become a fitness
With so much information out there on fitness and nutrition, it can seem like you are caught in a hurricane of uncertainty. It may seem confusing right now, but stay with me and it will seem a lot clearer in a moment.
Keys To Becoming A Fitness Woman
1. Lift weights. I put this at number one because it’s the one activity that is most avoided by women. Ironically, it’s the most beneficial exercise any woman can do. The benefits of strength training are numerous, but the two most important are…
- Increased muscle mass, which in turn increases the amount of energy your body uses every day. This allows you to lose weight without having to drastically cut calories.
- Increased bone density. Weight training actually adds bone density. No other exercise does.
Make it your goal to lift weights 3 times a week for about 30-60 minutes. Don’t let anyone tell you that you can’t get a good workout in 30 minutes. If you need a specific workout that works the entire body in less than an hour, check out our workouts category.
2. Eat adequate amounts of protein. I said adequate, not enormous amounts of protein. But, what is adequate? Remember what I said about a hurricane of
uncertainty and confusion. This is one of those topics that is always up for debate and probably will be for a long, long time. So, you do the best you can given the current information. I recommend that you get 1g of protein per pound of lean body weight.
Your lean bodyweight is your current bodyweight minus your fat weight. One of the very best tools for determining your bodyfat % is by using an electronic body fat caliper like the…Fat Trac II Digital Skinfold Caliper.
3. Increase your workout intensity. One of the areas that most people can improve on is the intensity level of their workouts. Often, people get settle into a workout pace that is comfortable. They go through the motions and figure that’s enough. Wrong. To get the most out of your workouts, you must work at a high level of intensity at every workout. Of course, some days you have lower levels of energy. That’s all right. You still want to give it everything you have for that particular day.
4. Use the right supplements. I’m not a big believer in having to take a whole cabinet full of supplements in order to become a fitness woman, but there are some that are essential. In my opinion, these are a must…
- A high quality multivitamin such as Ultra Mega from GNC.
- Omega-3 fatty acidsin the form of flax or salmon oil or a combination of the two.
- Calcium-Vitamin E-Extra Vitamin C
- BCAAs and Amino Acids
5. Moderate Low Quality Carbs. To be a true fitness woman, you need to reduce your body fat levels. Doing so will really allow your underlying muscle to shine through as well as reduce the risks for many illnesses.
One of the best and easiest ways to lower your body fat level is to reduce the amount of low quality carbs that you eat. Low quality carbs are basically any source of carbohydrates that is not a fruit or vegetable. For 6.5 out of 7 days, make it your goal to eat only fruits and veggies along with your protein and you will see a great improvement in your physique. I recommend that you get around 40% of your calories from carbohydrates.
6. Be flexible. The most forgotten aspect of being a fitness woman is flexibility. Being fit and strong is great, but you want to maximize your flexibility. It reduces your chances for injury, allows your body to move the way it’s meant to move and improves blood flow to the muscles. An excellent stretching guide can be found by clicking here.
There you have it. Six keys to becoming a fitness woman. Master these basics and you will be admired and respected by your friends, family and co-workers.