How to Workout to Get Shredded! | Spend LESS Time & Energy for BETTER Results!
(Watch this video on YouTube here - https://youtu.be/lZfXMjdQuBk)
When women want to get fit, they usually make this big mistake - they put a lot of time and energy into the workouts and very little time into their nutrition.
Well here's the thing - exercise really doesn't do that much to help you lose body fat. That comes almost entirely from your nutrition, which you know now from understanding energy balance and macros.
Of course, exercise will help you burn more calories, but usually, any given workout session is only going to burn about 200-500 calories max. If you don't know what you're doing with your nutrition, you can very easily eat back all of those calories and essentially get nowhere (this is of course why there are so many overweight people in gyms everywhere!).
So if exercise doesn't help all that much with fat loss, what does it do?
It's how you build muscle - which, remember, is how you get "toned."
And remember - the more muscle you have on your body, the faster your metabolism will be, which means you keep the fat off your body.
There are certainly a huge amount of horrible myths out there sabotaging women from achieving the fitness results they desire, but the worst of all is this one:
"Building muscle will make me bulky / manly"
It will not.
The exact body you want - the lean, hourglass, goddess feminine physique - is a result of having about 10-20 pounds of muscle added onto a lean woman's body.
That's how you get a big booty, small waist, flat stomach, sculpted legs and arms.
Alright, then, so how do you actually build muscle?
You need to get stronger.
When you train to get strong, your body adapts by building muscle to support this new level of exertion.
The stronger you get, the more muscle you get.
The more muscle you get, the more sculpted and "toned" you are.
And the more muscle you get, the faster your metabolism is, which makes burning fat easier!
This is why you need both nutrition and training together - your nutrition will be primarily responsible for your fat loss (as it's much easier to control your calorie consumption by managing what you eat than by exercising an insane amount to burn those calories), but getting stronger will sculpt your body and give you a faster metabolism, which keeps the fat off.
So what kind of exercise do you need to do to get strong and build muscle?
You need to strength train (also called resistance training). This is where you intentionally train to get stronger and stronger every single time you workout.
The way you get stronger is by progressively overloading your muscles with more & more resistance.
The undisputed best way to strength train to build as much muscle as fast as possible is to weight train in a gym.
However, bodyweight training (called calisthenics) is also excellent and definitely enough to get strong and build muscle, especially as a beginner.
After you have done bodyweight strength training for a few months, you should start incorporating actual weights into your routine to get the best results.
Compound movements are exercises which utilize multiple muscle groups simultaneously.
These are your core strength movements. Since you are working so many muscle groups at once, you are of course getting as strong as possible.
There are really only a handful of compound movements you need to do to get insanely fit from head to toe. The key is to continually get stronger and stronger at these movements.
That is how you can spend very little time working out but get huge results - really, just 2 hours a week is plenty as a beginner and once you're a bit more advanced and really want to turn up the heat to get crazy results, even just 4 hours per week will get you in ridiculous shape.
The most important focus of your training, which nearly everyone misses, is doing something called progressive overload.
Progressive overload is where you consistently put greater and greater resistance on your muscles every single time you train.
This means that every single time you workout you are training (not just "exercising") to get stronger than you were the previous session.
The best way to progressively overload is to continually increase the amount of weight you're using in the gym or at home.
If you're training with bodyweight, the best way to progressively overload is to continually do more total reps or advance to more difficult variations of exercises (kneeling pushups to full pushups, for example).
This is why you must keep track of your workouts. Every single week when you repeat the same workout, you want to improve from what you could do the previous session. Record your reps, sets, and total weight used.
