By Daine McDonald, Head Coach | Clean Health Fitness Institute
Over the years I have been fortunate to work with either directly or indirectly through the Clean Health Fitness Institute gyms, 1000’s of women from around the globe to help them achieve a better version of themselves.
One of the biggest fears I find with a lot of women is that of getting ‘too big’ or ‘Bulky’ or ‘Looking like a man’. Unfortunately common perception over the years in mainstream media has heightened these misguided thoughts, especially when you see 40kg run way models hyped up to be the epitome of what a woman should look like!
Personally I find women whom hold muscle and look as though they ‘Lift’ to be extremely attractive, of course if we are being frank there is always going to be a line too far. However the common female who trains weights 4-5 times per week, watches what she eats and manages her lifestyle effectively is going to have a sexy physique… Not an ugly one!
Just today I met with a young potential client who was extremely attractive, she embodied a young and healthy female who looked athletic but not like a beast. Yet in her eyes she was too big, she was getting too bulky. Because of this I decided to write a five part series on what it takes to actually building a strong, yet feminine physique that any women can be proud of.
So without further adieu, from my experience these are the five areas you must address if you wish to achieve this goal:
- Your mindset & support from loved ones
- Lifestyle management
- Don’t be afraid of calories
- Cardio is an accessory, not a priority!
- Don’t be afraid of lifting heavy
So when it comes to mindset, this can often be a complex case of internal past and current personal beliefs along with external factors that influence you… Such as family and friends. If you are able to adopt the right mindset when it comes to training then you are going to be able too achieve the physique that I am going to give you direction to do in coming articles.
Family and friends in my opinion quite often have the most detrimental side effects when it comes to a woman’s psychology around their appearance. I can’t tell you how many times over the years I have had women confess too me or pass on comments that their husbands, father or loved ones have said to them such as ‘You look like a bloke’ or ‘You are too big’.
If you are on the receiving end of this my advice is to firstly ignore it, these comments reek of a man whom is extremely insecure with him-self, someone who defines masculinity on appearance rather than actions. So I would pay about as much attention to that as I do to the Australian prime minister… Zero!
The other area women who get this flack from is actually from other women believe it or not. In my experience this is generally due to the other women being either envious of how you actually look and likely jealous of the attention you get from other men. To build an athletic physique takes a lot of commitment and dedication, this is something that many people simply do not have the drive to achieve.
Once you are able to simply ignore these comments and see people for what they are, the ‘issue’ of having more muscle than your pencil pushing husband/brother/partner or father will no longer mean anything to you. This can be quite empowering in allowing a woman to ‘Let go’ of the negativity associated with being a ‘chick that lifts’.
If you are still stuck and cant seem to ignore either internal or external influences when it comes to being a women with muscle is to seek help from either an experienced personal trainer, coach or therapist whom you can be open and frank with about this topic. Trust me you won’t regret it and it will inevitably allow you to be whom you want to be, not what someone else wants you to be!
Once you have shaken the mental limitations relating to how others perceive you, step two is you actually have to want it! Like anything in life, building an impressive, athletic and feminine physique takes hard work. So as a baseline you need to understand what your weekly commitments are going to be:
- You will need to train no less than four times per week in the weights room. Shock! Horror! Cardio is not going to be the priority!
- You will need to consume no less than a 20% caloric deficit in relation to your total daily energy expenditure (TDEE), anything less than that and long term you will down regulate your metabolism, thus training your body to store fat not burn it. I will discuss in later articles this topic in greater detail and how I personally measure it and design nutrition plans for my clients using iNutrition Pro.
- You will need to eat a balanced nutritional plan… Not a high protein, low fat with no carbs 1000-calorie juicing diet, despite what you read in women’s weekly or some other mainstream magazine publication!
- You will treat cardiovascular training as an accessory to your fitness regime, not the priority!
- You will need to sleep no less than 7 hours per night on average 7 days per week. Yes I would like to say 8-9 but the reality is for people in today’s society this is not going to happen.
- You will have to live by the 80/20 rule, 80% good and 20% okay (not bad!). This means 1-2 times per week you can relax with your food, not go crazy!
If you have read all of that above and feel you can stick to them then success! You are ready to become a woman who not only has a strong physique, but also is equally feminine. If not I wish you every success on your pathway to mediocrity!
Editors note: To find out more information on how we can help you achieve this type of goal CONTACT US today!