Perfect Body 7 tips for Women

Women these days have difficulty in losing weight. Statistics shows that out of 1018 respondents, 668 are women who are obese or overweight. Reason?

I call it “The NEW AGE LIFESTYLE”

Too much stress these days, over consumption of junk food to the body and to the brain, daily tasks that are draining you emotionally etc are the major contributing factors which makes it easy to get fat and hard to lose fat. And this is especially for women because comparatively they are immobile than men. Meaning men are more physically active than women. Statistics shows global average of 31·7% for inactive women vs 23·4% for inactive men. Unfortunately, women find it less enjoyable to be physically active than men.

I’d like to connect this with the basic requirement of fat in women. They need to feed and reproduce. Technically they have more energy expenditure. That’s why the body is conserving most of what it can. How can you reverse this though?

Protein:

There is a reason as to why I put this first. When it comes to nutrition, protein tops the list. It’s is an essential nutrient and I cover everything bout it in my coaching system. And the problem is that most people tend to ignore this and especially when it comes to geographical locations, protein is not included in most meals in any given day. If you could add a serving on every possible meal that you consume, there is nothing like it. There is another hack to that. In every meal, have the protein first then have carbs or fats or both of it. People have difficulty in having protein. Though it’s consumed, it comes to the plate with so much seasoning and complicated cooking methodologies. Which results in consumption of empty calories.

Nutrition

Have a balanced nutrition. And by balanced, I mean in any given day, you have to hit all macros and micros. Firstly, protein that goes without saying and next comes your carbs or fats or greens. People tend to neglect greens for obvious reasons. If you find it hard to cook and eat them greens, I’d suggest you to bled, it. Sure, it loses its fibre to a certain extent, but you’re still getting your greens in.

Strength Training:

For some weird reason, Ladies often say “I don’t want to look muscular. My question to you is.. Have you been muscular? Do you know the feeling of it? Do you know how it feels to wake up with abs? Don’t be afraid to have abs and you won’t look muscular if you pick up a 10 pound dumbbell. There is a hormone called estrogen and it won’t let you grow muscles like Ronnie Coleman. Incorporate resistance training in your schedule. I have never seen an effective exercise than this one. The contraction and extension of muscles will make your body a fat burning machine once it gets adapted to it. So, go on and lift.

Hydration

There is a hack when it comes to craving or hungry. Your body usually confuses thirsty for hunger. Never go without water even if you’re not thirsty. By the way, Gulp down a litre of water the moment you wake up. This will leave you full for a while. Look at downing 4–5 litres everyday. Cliché advice. But most times, cliché is true. So DRINK UP.

Sleep / Stress:

This is where the Cortisol is coming into play. Cortisol is a stress hormone that is kicked in when the body is stressed. When your body to craving for rest like your tongue is craving for that piece of pasty, you must rest them. Because once the cortisol is up, your body will look at conserving more fat than burning it. And the icing on the cake would be that your craving will peak and you will fall in for the temptation. See how things are leading to one after another after another bad behavior?

Track everything

Journaling is probably the single most effective way to see the mistakes that you’ve done so that you won’t repeat it again or the rewarding factor for you to repeat the right actions. All these are tiny little cues that are signalling your brain in some way to take some action. It could be right or wrong. In turn this becomes your habit. And in another way to put it, this becomes your constant actions. And in another way to put it, this is you. Your habits are your actions. Your actions are what makes YOU. Agree with me?

HIIT

The single most effective way to lose the fat, gain the muscle and a lot more benefits in terms of stability, mobility strength and what not. To strategically incorporate this in your regime, throw in a couple of sessions in the 1st week of your training. Mixed up with 4–5 days of strength. Just by incorporating this, your body will get adapted to a certain level of anabolic state. This is the state you should be in. Meaning you are burning fat even when you’re sitting / sleeping. You will be hungry. Try going for mostly clean light foods. And follow everything that you read here. I have detailed this as to how you should approach HIIT here.