The internet has become one big social media melting pot, Instagram itself has become full of fitness influencers who show off their incredible looking bodies.  Some of those women have nice figures with perfectly round and firm butts. Others have a lean and shredded body, other fitness models have incredible muscle definition and veins popping out, the question is how do these women get lean and build their body close to perfection.

I have spent a lot of time in the gym watching and learning about how fitness models get lean and in incredible shape, many of them don’t want to share their secrets but some of them will.  So how do these female fitness models get lean?

Intense Training

There is nothing easy in life, everything worth succeeding at takes a lot of effort and hard work and getting a lean and toned body is no exception.

Most female fitness models will train 5-6 days a week up to two hours a day. This includes a grueling 45-minute cardio session followed by another hour of lifting free weights.

Cardio sessions: Fitness models need to ensure they keep body fat percentages low, intense cardio sessions are one of the best ways to achieve this.

Some women may do cardio for a straight 30-55 minutes while others may warm-up for 20 minutes before they begin their strength training regimen, this is followed up by another 20-30 minutes of more cardio after working out with weights.

What kind of cardio?

It really doesn’t matter, a stationary bike (spinning) running on a treadmill, using a stair climber or an elliptical machine can all help get your heart rate up and put your body in fat-burning mode.

Some women don’t like machines and prefer more conventional methods such as jogging in the park or going for a brisk walk.

Strength training: This is where things get serious, the women you see with an hourglass figure is sculpted in the weight room, women with moderately wide shoulders, thick glutes, and thighs with a narrow waist are achieved from lifting weights.

There are a lot of women that believe that lifting heavy weights will give you a thick and blocky body, this could not be further from the truth.

Fitness models focus on exercises that produce the most benefits.

Core exercises like squats and deadlifts are important for increasing the size of your glutes and thighs they also help increase overall body strength.

Exercises like the bench press and dumbbell flies target the chest muscles and upper body.

Barbell and dumbbell curls target the biceps, while close-grip barbell bench press and kickbacks work the tricep muscles.

Strict Diet

A strict diet is important and goes hand in hand with a good exercise routine, you can train all day long but if you are not fueling your body with the right food you will most likely fail.

A good diet does not mean just eating vegetables and drinking water all day, a proper diet plan includes lean proteins from meat, nuts and dairy products.

The leaner the protein is the easier it will be for you to eliminate body fat and stay lean.

Carbohydrates are just as important as protein,  choosing healthy carbs will give you energy and endurance, the wrong carbs will make you feel fat and bloated.

Many fitness models include the following foods in their diet:

• Oats
• Brown rice
• Sweet potatoes
• Eggs
• Apples
• Lean cuts of meat (chicken, turkey, lean beef)
• Healthy fats (Peanut and almond butter)
• Healthy oils (olive, avocado, and peanut oil)
• Fatty fish (Salmon)
• Green vegetables (broccoli, kale, Brussel sprouts and spinach)

Don’t forget to stay hydrated!

Most of you probably already know this but drinking plenty of water is essential in any diet, not only does it keep your body hydrated it also eliminates harmful toxins from your body.

When it comes to dieting its all about being creative, the internet is an excellent source for looking up healthy meal ideas and recipes. The important thing is to keep portions in check.

Eating clean all week long is not easy and it can be monotonous, even fitness models will splurge once or twice a week, this is what is called a cheat meal.

Some may choose a savory and hearty meal that may include a big juicy steak and potato while others may prefer a cheeseburger, fries or pizza. Sweets are not off-limits it’s just important to keep portions within reason.

Fitness models don’t stay lean all year long, in fact, some of them may gain a lot of weight in the offseason while others may like to stay within 10-15 lbs of their competition weight.

Anabolic steroids

This is always a touchy subject, but it’s no secret that pro bodybuilders and fitness models use them. If you have read some of my past articles you know I don’t condone steroid use ( I’m against it), however, pro fitness models and female bodybuilders do take them.

The biggest problem with taking steroids is that many women want to use them long before they need to. In other words, before using any kind of sports enhancement drugs you should already have a perfect diet and very low body fat.

Professional fitness models tend to only use steroids a month or two before entering a major competition, they are used for adding the final touches to their almost perfect physique.

Some of the more popular steroids women tend to use in order to get lean are Anavar and Winstrol. A popular fat burner that is also sometimes used by women is Clenbuterol.

Dietary supplements

Most women don’t need to take steroids and can get almost the same results from taking a dietary supplement. There are many supplements that can be just as effective as steroids but without the side effects. For example, there are many brands of supplements called legal steroids that women can use to get lean and boost energy.

Legal steroids can have the same effect on your body if you use them along with proper diet and nutrition, the difference is that there are no harmful side effects.

There is no one size fits all method

Every woman is different, we all have a different body shape and metabolism, even if you ask a fitness trainer he will most likely make a special diet and training routine to suit your body type and metabolism.

The most important thing to consider when working out and changing your diet on your own is to take a close look at how you feel.

Every woman should closely monitor how their body reacts to certain foods and training. Simple things can make a big difference, foods that may bloat some women may have no effect on you, the same goes for training, some women need more cardio or respond better to strength training than others.

Conclusion

The information in my article is just some of the things that I have learned by myself over the years.  I am no expert, What I have learned has been from trial and error and asking the trainers at my local gym. I believe the best advice for any woman is to not expect things to happen overnight.

Many of the influencers you see on social media have been training for several years,  it has taken them a long time to achieve their physique. Many of them have been doing it for so long that it has probably become second nature.

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

The post How Women Get Lean appeared first on Women and Muscle.

Losing weight can be tough, especially for those with a 9 to 5 sitting job. In this situation, who would not like to lose weight quickly? Most of you may not be aware that your body burns calories to keep the nervous system working, such as breathing, pumping blood, digesting food, and other activities.

But did you know that a person can burn more calories and fat when you sleep? There is no doubt that one has to focus on a regular workout or healthy diet, but one needs to optimize their sleep to burn fat.

All you need to do is follow the simple suggestion that health experts give to increase fat burning and improve sleep quality.

How to Lose Fat While Sleeping?

1. Make Your Room Dark

When someone is exposed to light while they are sleeping, then that may have some severe impact on health. Sleeping in a dark room will help the body to release the melatonin hormone, which also helps in regulating sleep, body temperature, blood pressure, and level of stress hormone (cortisol).

In a study, it has been found that women exposed to light while sleeping are more likely to have breast cancer and even cause high depression rates, which increase weight gain.

Melatonin will also help in brown fat production, which metabolize calorie, which is why you should shut off your electronic devices an hour before sleeping and make your room dark.

2. Sip White Tea

It may not be highly praised as green tea, but white tea also comes from the same plant, offers several health benefits, and works as an antioxidant. It has been researched that extracts of white tea prevent the cells from becoming fat and also increase the breakdown of fat. So, it is advised that you should swap your morning cup of tea with white tea.

3. Drink Casein Shake

People usually take proteins because they are perfect for the post-workout boost and their quick absorbing nature. But choosing this Casein Shake before you go to sleep will help in boosting your fat burning over the night.

It is a digested protein that will take about 6-8 hours to break down the food in your body and keep your metabolism active even at night, so when you wake up, it will help you feel energetic. In fact, taking casein at night also helps in enhancing protein synthesis, which helps in strengthening and repairing the muscles.

Choosing this method will help you lose about 30-35 calories every day, which is a bonus for you not to ignore.

4. Sleep More

Yeah, you have heard it right! Sleeping more is an effective method to lose some pounds when you are sleeping. People usually neglect sleep because of their hectic schedules, and changing this habit will definitely help in losing weight.

If you do not believe this, don’t worry; several research studies have proven this theory. It happens because of leptin and Ghrelin. Leptin is the hormone that helps regulate your energy levels and keeps your appetite low.

While Ghrelin is the one that increases the hunger and triggers their need to eat! But, when you sleep better, then that will reduce Ghrelin and increase the level label of leptin that control the appetite during the day.

5. Eat Small Meals During The Day

One of the essential tips most dieticians provide to their clients is to ‘eat little and frequently .’It is a great way to boost your weight loss at night. Eating small meals often during the day keeps your metabolism ticking over and ensures your body burns fat at night.

Along with burning calories, it also helps boost metabolism when you are asleep. This frequent eating will also keep your appetite in check and reduce your craving in the morning.

6. Try Different Yoga Posses 5 Minutes before Sleep

Some yoga poses help in keeping your mind healthy and away from tension or anxiety. It would help if you tried sitting in bed uptight with your legs in the front open wide. You should feel a stretch in the hamstrings and take deep breaths slowly five times.

While doing so, you may feel a slight burning sensation near the feet when you flex. You can do this yoga in bed before sleeping, increasing your sleep quality.

7. Take a Dietary Supplement

There are different dietary supplements that can help you burn fat while you sleep, these help you rest better and also increase HGH levels helping boost your metabolism.

Conclusion

By doing so, you can definitely increase the growth hormone even after falling asleep. With this, the fat released by fat cells will be used for energy and help reduce your fat naturally.

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

The post How To Burn Fat While You Sleep Naturally? appeared first on Women and Muscle.