The female manual for getting lean

The quest for a perfect woman body, otherwise known as female fitness, has been ongoing for ages. Quite a number of women fix appointments with fitness trainers because they want to reduce fats overall or at specific parts of the body; usually after starving their body without getting the intended result. In this article, I will share some expert techniques that can rid our body of excess fats, make you lean and fit for athletics, figure competition or whatever your goal might be.


Well, female fitness starts with food! But on the contrary, starving yourself does not make you healthy. When you take fewer nutrients than your body requires then your body will suffer the deficiencies. It is also possible to starve and yet retain fats if you do not eat right. Therefore, to get fit, you must eat right – maintain a healthy diet.

You can determine whether you are starving or overeating by multiplying your weight by ten then compare the result with your total calorie intake. For example, suppose you weigh 100lbs to remain healthy, you need to consume between 1000lbs and 1200lbs (between x10 and x12 of your weight). If you eat less calorie than this range, then you are underfeeding. I know it doesn’t sound great to recommend eating more to someone whose goal is to get lean. No. It’s not! But you should. Only this time you are careful to eat healthily; what you need is more protein not fats, vegetables and complex carbohydrates not junkies

Many female fitness articles have suggested dropping carbohydrates altogether. While this is impracticable, you should take more of high fibre carbohydrates (also known as dietary fibre, this carbohydrates does not digest in the stomach but passes through and out of the body) such as whole-grain bread and cereal, vegetables and fruits and cut back on high sugar low fibre carbohydrates as products of sugar and white flour – cakes, cookies, white bread white (processed) rice.

Increasing your protein will be of immense benefits after reducing the carb intake. It is relatively safer to eat chicken, low-fat turkey, beef and also lean meat.


Although it starts with eating right, diet does not do all the magic. You need to have a fitness plan and stay committed to it. An adult should not have less than 150 minutes of moderately intense workouts per week. Exercise should involve all the major muscle groups and the cardiovascular system. Gradually increase the training intensity and duration at your pace. You can make as much as 300 minutes of highly intense activities a week.

Cardio workout for a lean body

If your goal is only about reducing fat or building fitness for a competition, you can choose any cardio that you love although is preferable to have two in the least—the others as alternatives when you get bored. If running excites you or preparing for a race, you may include cycling as a variant. If you are building fitness for a competition, then make your primary cardio workout related to your sport. Also, once a week (in the least) do high-intensity interval training (HIIT). Make your training more intense, try reaching about seventy percent (70%) or your Maximum Heart Rate (MRH). You can have an intense workout for 30 seconds – 1 minute followed by a break of the same interval then repeat. Note that the duration depends on the type of workout you do and level of expertise. For a starter, a cardio session should not exceed 30 minutes. Otherwise, your body may become catabolic; this means your body will feed on muscles instead of food. The result is, you will remain the same despite maintaining your workout routine.

Strength training for a lean body

Strength training is unavoidable for building a lean and toned body. Unfortunately, many women want to attain female fitness without engaging in strength training. Primarily because they do not want to build up biceps like men. Naturally, women muscles do not get massively built like the male muscles because they do not have sufficient testosterone to make this happen. The Centre for Disease Control (CDC) fitness plan recommendation includes at least two sessions of strength training weekly. Lifting weights helps to retain the muscles. The heavier the weight, the better the job done. Combining heavy lifting with cardio will help you become leaner. Other strength activities include squats, deadlifts, lunges, pushups and planks

Taking strength training may give you little lean mass but not significant enough to make you outgrow your wears. A right combination of a healthy diet, cardio and strength workouts should make you smaller and lean (female fitness).


Monitor your progress daily. Going will get tough at some points. It is normal to occasionally feel like helping yourself to some cakes and cookies or skip a workout session. Yet, you have a responsibility to regularly ensure compliance with eating healthy and workout plans. Eat when hungry and stop when you are full. Also, avoid dehydration and stuffing food too quickly, rather eat slowly. If it helps, you can report your progress to a family or friend – this can be a source of motivation for consistency.


You will not expect to become lean overnight; female fitness can take months of work. Therefore, do not try to overwork yourself. Taking time to rest is as essential as being active at workouts. Rest enables your body to heal and recover from the workout stress. If you are just starting, plan two days of rest each week and follow a high-intensity session with a light-intense session.

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