How To Build The Female Fitness Model Body:
Building A Female Fitness Model Physique, FemaleFitness Model Workout and Training Regime
By
M Laurence
Copyright 2016 by M Laurence All Rights Reserved. No part of this publication maybe reproduced in any form or by any means, including scanning,photocopying, or otherwise without prior written permission of thecopyright holder.
Table of Contents
Introduction
I want to thank you and congratulate you forpurchasing the book How To Build The Female Fitness Model Body:Building A Female Fitness Model Physique, Female Fitness ModelWorkout and Training Regime The business of Female Fitness Modelling is ahighly lucrative industry - and competitive. However it's not allabout catwalk modelling, it can cover a very wide arc fromcommercial modelling to just having a very large following onsocial media. Commercial modelling is probably the easiest to getinto in that it covers anything from fitness model shoots tosomething like clothing or a lifestyle shoot for furniture andcars. Once on the books of an agent you can easilyearn hundreds or thousands of pounds/dollars for an hour or two'swork.
Not only that you can even work abroad in multiple countrieswith expenses fully covered. This book contains proven steps andstrategies on how to become a lean, mean, fitness machine. If youwant a strong body, youll have to be ready to follow the book dayby day each week. Some routines and meals might look familiar, buta good part of exercise is repetition, staying the course andfollowing the regime so the muscles will develop and the fat willdecrease. What is the key attribute of a female fitnessmodel? They epitomize athleticism. In a word - it's all aboutaesthetics - visually pleasing physiques - strong legs, sveltearms, toned chest, lean back all tapering to and perhaps the mostimportant - a tight taut flat stomach.
It's leanness. The great thing about a fitness model body isthey are achievable, they aren't some freak of nature withludicrous conditioning or starving yourself to the point of being astick thin waif. You can achieve these physiques if you put thework in. I'm going to give you a hard-as-nails workout routine toget this physique - the female fitness body. Whether you want to actually get into thisbusiness, create a following on social media or just look great,this workout routine will help massively. If you do want to get into the industry youwill need an agent.
But to get an agent you need a portfolio andthat means a building a fantastic body first! I go into getting anagent in another chapter. Heres an inescapable fact: you will need torest sparingly between workouts, and go at a pace right for you.Working out isnt a race to get more muscles than the other personin the gym, but to pace yourself, move progressively forward. Yesit will feel hard, but that means it is working. Luckily everySunday will give you a well-deserved break
1. BuildingThe Body You Knew You Had
So this new health regime is designed tocreate the best body you already had - but we are going to revealyour amazing lines with hard work and diligence. We want a visually pleasing physique so howdo we create strong legs, svelte arms, toned chest, lean back andtight taut flat stomach? Let's read on and see how.
To give you a quick overview of how we willachieve this I have broken the training program down into 4areas: 1 - Training Frequency The training is split into 3 weeks, switchingback and forth between plans. Week 1 is a full on weights workout -we train the body every other day in this week. We're sculptingyour muscles. Week 2 is all about cardio and really burning up fat.These two combined hit the body and turn it into a lean fatblasting machine. This is simple, high impact, time friendly andresults driven. Following that, we then focus on keeping thebody limber in week 3 with flexibility exercises and yoga.
Theseexercises will help not only smooth your curves, but alsocoordinate your balance. After the half-way mark, well go over thesame workouts but more intense. 2 - Body Fat So this is the number one issue to deal withwhen beginning a new regime. A low body fat will reveal your bodyto its best potential. This is also why the weights workouts aresupersets combined with cardio. 3 - Nutrition Nutrition is considered the most importantpart of building a lean athletic physique. 3 - Nutrition Nutrition is considered the most importantpart of building a lean athletic physique.
If the nutrition isincorrect then it doesn't matter how impeccable your trainingroutines are, you will not progress. I'm sure you have an ideaabout nutrition, but I'm here to give your knowledge a littleboast. You've heard of high protein, carbohydrates and healthyfats? But what is the most effective foods to eat to get thoseessential nutrients. So I list each day meal plans which are therefor you to follow and create your own by branching off. We also need to take care to stay hydrated -this cleans our systems, regulates body temperature and keeps theentire body hydrated.
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OldExercises New Tricks
Let's go into detail about what we'll bedoing. 3 Weeks - Weights, Cardio and FlexibilityCycle Week 1 So as I've already said to create our tonedand sexy body we utilize a three-week workout and repeat. Week 1you will train the whole body once with weights and rest Sunday. Wewill also incorporate lots of walking - every day in fact. Plusrunning and some cardio routines. And don't worry about the weightsworkouts turning you into some kind of hulk.
It's all designed totone and shape the muscles. Week 2 The second week is all about cardio andtoning the overall body. Again I urge you to walk every morning,sometimes we're going to run. Aim to increase walking wherepossible, it's one of the easiest exercises and safest exercises todo and it all counts. Again Sunday is a rest day and a cheat day,so you can relax and enjoy a cheat meal of your choice. Week 3 For the third week, well be focusing onstretching and flexibility.
Never stretch further than where yourbody aches, as this is about relaxing and working out your body.Each day try to extend yourself further and holding your stanceslonger, but as we wont be building muscles, we wont be taking asmuch protein in our diet. Supersets to Size If you're unfamiliar with Supersets- they aretwo exercises working opposite muscles. They are time-efficientmethod of training that we'll be using and also more intense. Bydoing sets back-to-back, you reduce your total workout time whilestill doing the same amount of total work. Super setting is fantastic for pummellingantagonistic muscles - Back/Biceps, Chest/Triceps, Back/Chest andBiceps/Triceps and legs Hams/Glutes. Supersets increase Lactic Acidproduction, which helps boost Growth Hormone (GH) levels in thebody.
The body responds to the reduced pH (increased acidity) inthe body from the production of Lactic Acid by secreting GH. GH isa powerful fat loss hormone - which is exactly what we want! Power and Intensity We will be building more explosive powerwhich will therefore build strength faster. This is done usingtempo. By this I mean a 1 second pull/push/ on a given move -POWERFUL and with FORCE - and then under perfect control a 4 secondrelease. The muscles are still working all the way. We are workingthe tempo, the speed of either the concentric (shortening) oreccentric (lengthening) component of the lift.
There is no'resting' at the bottom of any move. As soon as you are as close tothe bottom of the move - you POWER back up for the 1 secondconcentric and again release for 4 second eccentric under yourcomplete control. This should give you a great pump and be achallenge to start with. Why? You must have heard of the term TUT - TimeUnder Tension - there are a number of variations on the term, butthey all mean the same. A great many people workout by pulling orpushing a weight, letting it drop and releasing all tension andthen doing the rep again. So the actual work is only for a verysmall part of the rep.