Helen Breckenridge - Bodybuilding for Women: The Ultimate Weight Training Program for the Perfect Female Body

Bodybuilding for Women

The Ultimate Weight Training Program for the Perfect Female Body

By Helen Breckenridge

Copyright 2014

Wilson Press

All Rights Reserved

Introduction

I want to thank you and congratulate you for downloading the book, Bodybuilding for Women: The Ultimate Weight Training Program for the Perfect Female Body.

This book contains proven steps and strategies on how to shred the fat, tone your muscles and get the optimum shape your female body was made for.

This book is specially created for women who dont just want to become thin they want to get fit! In here are step by step instructions on how to go from thin to fit or plump to fit using time-honored methods, willpower, and perseverance. In this book, well talk about the cycles of bodybuilding, the specific diet needed to bulk up and cut down, as well as the safety measures necessary to ensure that injury is kept at a minimum. By the end of this eBook, youll be able to find out exactly what to do and what to eat in order to attain your perfect female form and make it stick!

Thanks again for downloading this book, I hope you enjoy it!

Please feel free to visit us at our website Wilson Press.

http://wilsonpressbooks.com

Copyright 2014 Wilson Press - All rights reserved.

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Chapter 1: Defining Perfection and Phases

Before proceeding with our bodybuilding training, its important to first talk about perfection as defined in this eBook. See, women usually have different ideas on perfection. Some believe that a teeny tiny waist and big boobs are perfect. Others believe that long legs and wide hips are perfect. The fact is that female bodies vary from one person to another. We have different body shapes often defined as apple, banana, pear and so on and so forth. In this Bodybuilding eBook, we have no intention of turning your apple-type body into a banana or an hourglass. Instead, well take that body shape you have right now and turn it into the best possible fruit you can be.

Celebrities, Bananas, and Pears

A common misconception is that the pear body shape is not desirable while everyone longs for the hourglass figure or the banana figure. Perhaps you dont know this yet, but Beyonce Knowles and Jennifer Lopez both happen to be in the pear shaped category. The only reason why they seem so sexy is because theyre fit. Their body fat is kept at a minimum and their muscles are well-toned so that they stay intact and contribute to their feminine shape.

This is what this eBook is all about to make you the most delicious fruit possible.

Whats My Goal?

First off, bodybuilding is often associated with participating in bodybuilding contests. Although this may be your main goal as a reader, please note that the book focuses mostly on bodybuilding as a way to strengthen, and define and enlarge the muscles not necessarily for competition purposes. This is an excellent stepping point for women who want to move on to competitions, but this book will not provide everything you need if you wish to join in contests.

However, if you just want to be fit with well-defined muscles, a flat stomach, abdominal definition, and a figure that looks great in a bikini this book is for you! Prior to starting however, please be reminded that bodybuilding requires willpower and determination - so make sure youre in this for the long haul! Once you start, bodybuilding practically becomes a lifestyle rather than just a force of habit.

Phases of Bodybuilding

Note that bodybuilding comes in two phases: bulking and cutting. Bulking is all about trying to gain as much muscle while trying to minimize the gain of fat. Cutting is trying to shed as much fat as you can while minimizing the loss of muscles. By controlling your diet and workout, bodybuilders can attain massive muscle mass while keeping their fat percentage at a minimum.

So what basically happens is that you bulk up then you start cutting. The length of time you bulk and cut are entirely dependent on you, but many beginners like to bulk for 8 weeks and then cut for 8 weeks. Essentially, your diet and exercise during bulking is different from the cutting phase.

Chapter 2: Bulking and Cutting Food Consumption

Bulking Phase Diet

A lot of women have this false belief that getting thin means eating less. If you just want to lose the pounds while still being all soft and flabby reducing what you eat would make sense. If you want to be lean and strong however, you have to change your diet! Heres how its supposed to work:

Calculate Calorie Intake from Protein

Ideally, your calorie intake every day for body building purposes is: how much you weight today multiple by 10. For example, if you weight 150 lbs then you should be eating 1500 calories. Now, this might seem like too much but were not telling you to start eating as much cake as you can! The 1500 calories must come from protein sources because this is what your muscles feed on. The concept is no different from male bodybuilders. You can get protein from various sources including lean red meat, tuna, chicken, and turkey. Of your diet, 40% must be a protein source.