Well well well, when I started writing this, it was about 3 am last week after I just finished working-out. A week later finishing it with the same story. Good times to work out heh?
The idea started out after watching a romantic comedy with the best friends* and I realized I needed to get off my ass to cook my food for the whole week after that workout…
*no ladies and gents, we`re not gay. Romantic comedies is what makes men, real men. It has to do a whole scientific reason that we`re in contact with our emotional side and can understand the lost lost world that you ladies come from. An example of being in contact with our feminine side is my best friend Pop cuddling with my puppy while watching a romantic comedy…. oh wait that`s just gay. Sorry Pop!
No, today we`re not gonna talk about my amazingly good looks, charming personality, animal rescuer traits, etc…
I`m gonna teach you how to get a SEXY body.
Those who know me personally know how addicted I am to fitness and nutrition, so I decided to take this to my advantage and add it to my other passion: women.
I have taken the role of re-shaping the world around me for the pleasure of my eyes.Yeah I`m definitely self-centered to help you girls get a sexy body for your man/women/both/and god-forbid animal.
First of all lets get the biggest training myth for women ruled out:
Weight training will not get you Arnold muscles!
For muscle building, testosterone is required. Testosterone is what is used to grow facial hair, produce thick skin ,muscle and bone growth, mental focus, good moods(confidence) and more importantly in sex drives. As much as I`d love for women to have more testosterone for its benefits other than facial hair, thick skin, muscle and bone growth, it`s impossible. But just so it`s out, I want you more focused on me and more sexually active anyways.
Males produce between 300 to 1000 picograms per milliteres in their adolescence and adulthood peek 19-25yrs old, while females produce between 70 to 100.picograms per milliliter through their adolescence and adulthood peek and it just decreases by 2-5 percent per year after that until its down to a low of 5% of its initial rate by the age of 70. It`s a main reason why you loose your sex drive at menopause and most elderly males start going to the young ladies, but that`s a complete other subject of discussion.
You just cannot produce so much testosterone in order to have the same bodies as us.
But guess what?!
Heavy weight training = more testosterone produced by your endocrines!
It is actually recommended for you girls to have at least 2 heavy weight training per month in order to have all the testosterone benefits on your brain and bones. Not only that but heavy weight training produces both neurogenic and myogenic muscle tone, both of which are important for building an attractive physique.
More testosterone = more confidence, more mental stability, a better toned body and bigger sex drives
Isen`t that a win-win situation for both you and your man? Specially the mental-stability part, hint hint its what helps you keep your man! But enough about that, we all know that mentally stable girls are only myths.
One of my fitness idols John Romaniello wrote about this in one of his articles about the warm-ups.
“In most cases, your warm up should bear a fair similarity to your actual training. Given that we’ve pretty established that slow paced workouts—be they cardio or strength training—are essentially useless, why would you think to warm up that way? And yet, more often than not, you see women getting ready for fast-paced, intense workouts warming up with a lame 10 minute walk on the treadmill.
I implore you, do NOT do this! It’s simply time wasted that could be spent getting you to your goals.”
He couldn’t be more right! Not only it`s time wasted, but you`re boring yourself and losing motivation while wasting energy on stupid tasks. Be cool, grab a skip rope or jump into a quick 5 minute dynamic stretching/workout routine instead.
Ladies using skip-ropes raises the guys heart rates in the gym.
Having a dynamic warm-up gets your body ready for a heavy load workout. It`s like a quick sprint to your goals. Talking about sprints that brings me to my next subject:
Sprint towards success, put that slow wussy cardio in the garbage!
I won`t ever stop debating about this. That long jog is useless. They are long and boring. Those same amount of calories burnt in those 30-45minute jogs could have been burnt in in a quick 10-15 minute sprint instead. Not only that but the sprints promote leg muscle building at the same time. Hmmm sexy legs, yum!
Next time you think about being lazy and hitting that treadmill with a boring non-working slow cardio bullshit…
Hit the bike instead.
Quoting here again:
“A few years back, I attended a seminar led by Dr. John Berardi, who is an expert in the field of sports nutrition. He is also a world-renowned trainer who works with some of the most elite athletes around. During the seminar, Berardi made a remark about some Olympic athletes he was training; he had an interesting finding regarding fat loss.
As it turned out, when he had these athletes (all women) do their high intensity sprint workouts on a recumbent bicycle, there was a “disproportionately high” amount of fat loss in the lower body. John and I discussed this, and although he had a lot of data to back this up, no studies had been done. Instead, we just had an interesting factoid.
That was about 6 years ago, and in that time I have had a lot of opportunity to work recumbent bike sprints into a good number of my programs; generally for women who found that losing lower body fat was a hardship. And you know what? IT WORKS.”
Other beneficial of bikes include leg muscle and assets toning. Break a sweat ladies, it will benefit you a lot quicker.
Now for the weight training.
Focus on the timeglass look!
You girls love a guys back and abs. Remember those Calvin Klein guys? yeah those. Real lean. Let`s not get started on their v`s because I want you to enjoy this article wihtout having to wipe your chair after.
Most guys will agree with me, a slim waist with nice arms, nice rounded chest and sexy legs will get you going.
That means a lot of High intensity interval training for losing weight. Resistence training for your arms. Weight training for your lower body.
Personally, I`m an ass guy. I love a girls butt as much as I love touching my abs, and that`s a lot when their present. Girls with a nice butt, and a nice athletic body is the biggest turn on ever. So i`ll start covering on building those parts.
Focus on squats!
Squats are not only beneficial for your legs, but they build a nice firm butt at the same time. Another nice way is by doing deadlifts. Deadlifts also have the benefits of building a firm lower back. Which of course is any guys dream to see… well lets just say in a style that is mostly canine.
But there`s more!
Squats and dead lifts not only improve lower body toning, but they have the benefits on improvement of posture and even better, the production of growth hormone. The posture is good since it gives you a sexy look but the growth hormone is what we all need in order to build muscle and bones. Guys need that to be more ripped and the ladies need it to grow taller and develop bigger breasts. Yes they do help your breasts ladies. (so much win-win situations in this article it`s incredible… it just makes me so happy!)
How to squat:
Now when you ladies will start squatting, go wide. It focuses more on both your legs and your butt at the same time. Pointing your toes externally, go until your butt almost touches the floor then gently bring yourself back up.
For lounges, go backwards. It focuses again mostly on your legs and butt. When you go forward, it focuses on your quads and knee and I don`t want to scare you off with that much muscle building.
Generally I want you to build nice legs without getting freaky results, but I want you building a lot of muscle. The more muscle you have, the more calories you will spend during the day by doing nothing. That means you will be lean all year long.
That reminds me, don`t over-freak about your body, you should not be hanging on both extremes, like one week you`re getting fat, the other you`ll go to the gym. Have a regular routine and don`t over obsess on your looks. In todays society its easy to fall in that trap. Develop a nice routine you can stick to.
Since I know most of you now have the knowledge, you will be looking for workout examples. Since I`m so nice and handsome (specially handsome) I`m even making a sample routine for you girls to get ready for summer!
Isen`t that freaking awesome?!
Its a 1-2 week EXTREME routine.
If you want to make it an easy routine, just cut off 2 days of cardio.
My weight training is already a lot of cardio. Try it out you`ll see what I`m talking about.
If you need for a complete 8-16 week getting in shape routine, get at me via facebook. I`m always looking forward to helping people out… that and it looks good on my resume 🙂
Go out there and build a sexy body!
So we`ll divide this schedule in 5 days:
Monday: Routine #1
Tuesday: HIIT Cardio
Wensday: routine #1
Friday: Routine # 1 with HIIT cardio after a 30 minute break
Saturday: HIIT cardio #1
The easy, slow steady routine schedule should look like:
Monday: Routine #1
Wensday: routine #1
Friday: Routine # 1
Saturday: HIIT cardio
Routine # 1
Feel focus on a more resistance training in circuit fashion. This means you will move from one excercise to another with little to no break. This is why it is so cardio-demanding. So do one exercise, take a break for the prescribed number of time, then move to next excercise and so on and so forth until the circuit is completed. After you finish the X amount of sets, move to the next circuit until you finish them all.
If you don`t know the name of the exercises look them up on youtube.
I sugest taking small weights 15 to 30 lbs max.
Push-press 12 reps, 10 sec rest
Goblet Squat 10 reps, 10 sec rest
Barbell row 12 reps,
Rest for 60 seconds then repeat the set
After second set is finished, repeat once more.
After third set is finished, rest 90 seconds and move on to next set.
Barbell Reverse lounge 12reps each leg, rest 20 seconds
Side plank 25 seconds each side, rest 20 seconds
Romanian deadlift 15reps
Rest for 75 seconds then repeat the set
After second set is finished, rest 90 seconds then move to the last circuit
Mountain jumpers 15 reps, rest 15 seconds
Swiss ball crunch 15 reps , rest 10 seconds
Swiss ball alternate crunch, 8 each side, rest 5 seconds
Ab Bycicle , 30 reps
Rest 45 seconds then repeat set.
After second set is repeated. You are done.
Now let me explain how HIIT cardio will work:
3 minute of slow walking.
1 minute of sprinting ( lets say 7.5- 8.5 on your cardio machine, 9-10 if you`re a fast runner)
2 minutes of jogging ( lets say 4.5-5 on your cardio machine, 5.5- 6.5 if you`re a fast jogger)
1 minute of sprinting
2 minutes of jogging
1 minute of sprinting
2 minutes of jogging
3 minutes of slow walking for cooldown.
Complete for a total of 15 minutes.
If you were not tired at the end of your third set which means your 12 minute, repeat another time the sprinting/jogging cycle.
That is all for now, time to sign off.
Ladies I want your feedback on your workouts.
Guys I want your feedback on what could the ladies add.