How to Get perfect Physique in 4 Simple Steps

How to Get perfect Physique in 4 Simple Steps : Getting from average looking to having the physique of your dreams might seem like a never-ending road. You follow all these crash diets, which do nothing but ruin your mood and mess up your metabolism. Then you stick to a crazy workout routine that has you do 40 minutes of cardio each day. And when you look in the mirror you’re pretty much in the same spot as before.

I totally get your frustration and I know how that feels. Luckily, there’s a much easier and enjoyable way of transforming your body. If you follow the right diet plan and do the right exercises in the gym everything will feel effortless.

Now, don’t get me wrong. It will still take time and you will still need to put in the work. So don’t expect miracles overnight, but do expect to see progress each week if you are just starting out. And you can do it all by following just 4 simple steps.

But before we get to that, what that makes a dream physique in women?

It’s funny but there’s actually been done quite some academic research on this and it looks like it’s the waist to hip ratio. And they get super specific about it too. According to this research, having a waist to hip ratio of 0.7 is ideal.

You can take this information and break it down into two things.

One, you need to be fairly lean in order to have a small waist. And two, you need to have a nicely developed lower body, especially the glutes, to make your hips look bigger. Regardless if that’s your personal goal or not, getting lean and toned up will make your physique look better, it will make you healthier, happier and more confident about yourself.

So here’s how to do it.

1. Count Calories

I know this is as boring as it can get but you really need to do it. Over time you will become so good at it that you can just eye-ball your food, which makes the process so much easier.

Losing or gaining weight is all down to calories in versus calories out, there’s no way around it.

So first and foremost you need to figure out if you want to lose weight or to put on some size here and there. Generally speaking, if your body fat percentage is over 25% you will need to diet down. If you under 20% you can probably eat a bit more. The sweet spot is 21-23%, but this will depend on each and every one of you, based on where on your body you tend to hold more fat and on the look you are after.

So once you’ve got that out of the way you will need to determine your caloric maintenance level. The easiest way to do it is by using an online calculator. Take that value and adjust it based on what the scale says. So you will need to count your calories and track your body weight for a week or so. If you are maintaining your weight you got it right.

If you decided you want to drop some fat, you will need to take that caloric maintenance value and lower it with 20-25%. If the maintenance level is 2,000 kcal, you will need to eat 1,500-1,600 kcal a day.

This caloric deficit of 20-25% is perfect for losing fat without affecting your mood, metabolism, and lifestyle in general too much. It will start to become harder to cope with after 2 months or so, but by then you probably lost all the extra body fat and you’ll be done with it anyway.

By sticking to this diet you should see a drop of 1-2 pounds of body weight each week.

Now, if you are underweight and you decided that you need to gain some weight, you will need to set a mild caloric surplus of just 5-10%. And follow a resistance training routine at the same time. Going back to the above example, if your maintenance level is at 2,000 kcal, eating between 2,100-2,200 kcal should do the job.

This will cause your body to put on muscle mass, not fat. Or at least not as much fat as it would if you wouldn’t be training. Stick with the caloric surplus as long as it takes to get to the bodyweight you want.

On average you should gain just half a pound, maybe 1 pound a week. If you are gaining more than that it means you are eating too much and you will be gaining more fat than muscles.

So that’s how you should set your calories. It doesn’t really matter how many meals you are eating a day, at what time you are eating or what you are eating.

2. Track Macros

Taking things one step further, you also want to look at where those calories are coming from. This will clean up your diet a little bit, meaning that you will not be able to eat 100% junk food and still hit your macros.

As you may know, there are 3 macronutrients: protein, carbohydrates, and fats. Each will contribute to your diet with a specific number of calories. One gram of protein contains 4 calories, same as one gram of carbs, and one gram of fat will give you 9 calories.

If you are an active individual, and you train at least 3 times a week (which you should), you must follow a high protein, high carb diet. Protein will sustain muscle recovery and development, carbs will supply the energy you need for your workouts and for your daily activities and lastly but not least, fats will keep things running smoothly at a hormonal level.

Of course, this is an over-simplified explanation of what macros do, there’s a whole lot more to it, but it will do for the purpose of this article.

Here’s how a good macro split would look like:

30% proteins
40-50% carbs
20-30% fats

For a 2,000 kcal a day diet this will mean 150 grams of protein, 200-250 grams of carbs and 45-65 grams of fat.

Additionally, you want to eat a healthy, balanced diet as well. Include plenty of fruits and veggies and don’t neglect your vitamins and minerals intake either. Obviously, foods that contain complex carbohydrates are better and you definitely want to stay away from highly processed foods.

3. Resistance Training

I noticed this always comes as a surprise to most people, but both women and men should follow similar training routines. Or, put in better words, routines that are based on the same principles.

Our bodies will function pretty much the same. The muscles will react to the same stimulus, so it makes perfect sense, right? The issue is that most women stay away from weight training because they are afraid they will get bulky.

The truth is that building muscle is such a slow and hard process. And if you combine that with a women’s genetic potential of building muscles naturally you will figure out for yourself that there’s no way women will get bulky from lifting weights unless they are using steroids. On top of that, muscle mass is so compact and takes up so much less space, that you will look toned up even if you manage to gain 10 or 15 pounds of muscle.

So, putting on some muscle mass will not make you bulky. It will give you that nice, sexy beach body look. And the best way to achieve that is by following a resistance training workout routine.

Weightlifting is the best way to stimulate muscle growth. So instead of jumping on the treadmill for 1 hour straight, start doing some squats, some walking lunges, some deadlifts and so on.

Follow a workout routine which focuses on the lower body, but do hit your upper body too.

4. High-Intensity Interval Training

I am not a big fan of cardio. I think it has its benefits if you are looking to boost your endurance and stamina and it’s very beneficial your overall health. But if you are after the nice toned up aesthetic physique, it can be a two-edged sword.

Doing too much cardio can actually hinder your muscle building process and negatively affect your resistance training workout. So, if you need to burn off some extra fat do it like this.

Always do your cardio after your weight training or on your rest days. This way your main focus and energy will be in the resistance training routine.

Do a high-intensity interval training type of cardio. This will burn more calories in less time. So instead of doing 40 minutes of incline walking or jogging, you can achieve the same or even better results by doing 20 minutes of sprint intervals, for example.

HIIT is the absolute best types of cardio training you can do, period.

Conclusions

That’s pretty much all there is to it.

It may sound like an oversimplified method of getting in shape and looking good, but it works. And unless you are not planning on stepping on stage, you will be fine by following this 4-step guide.

I would say that it is not that much about the knowledge, as it is about implementing it, getting it done. We all know that we need to diet if we want to lose weight. We all know we need to work out to look good. But do we do all those things?

So make sure your diet is in check, after all, what you eat will determine 70% of your results or so. And follow a weight training routine while focusing on increasing your strength.

Author:

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.

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How to Get perfect Physique in 4 Simple Steps