The “”Toned”” look that we all desire, is a result of increased muscle mass, and decreased body fat. Our muscles usually have to get BIGGER to achieve this look. In this article I am going to share some of my views on how to get that athletic, yet “”Feminine”” figure that so many of us are after.

First off, what do we as a society look at and consider, “”Feminine?”” 36-24-36? Maybe not those numbers exactly, but that type of body shape still holds true with most. Now how do you make this athletic-looking, without detracting from the female shape? Each person is different of course, but choosing certain body parts to emphasize over others can really help here. For example, it seems acceptable for a woman to have very round and shapely deltoids, but if the biceps and forearms as well as traps are too developed, it’s seen as “”Manly.”” So wisely choosing which body parts to maximize and which ones to minimize can go a long way. Here are my three key principles for looking strong, athletic, and yes, like a woman!

1) Maximize your shoulder to waist ratio. For those that have teeny-tiny waistlines, this could be very simple. Maybe just training deltoids first in your schedule is all that is needed. For those of us that are not 24″” or less in the waist, this might take quite some effort. I feel deltoids MUST be trained first, very hard, and frequently to get the desired look. Back width also plays a big role in making the waist seem smaller than it really is, so it is a close second. Keep in mind that this part of it is exactly the same as what a bodybuilder would try to do, so one shouldn’t get caught thinking they have to do “”Girl”” exercises, or feel restrained from doing heavy weights. I have personally been as high as 55 lb dumbbells for both overhead presses and laterals trying to get my delts to grow. I also don’t understand why most females don’t strive to do wide grip chin ups, other than they are hard. Don’t shy away from hard heavy exercises for delts and back.

“”We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes!””

2) Pump up that butt! How many women have said in the same breath “”I don’t want my butt to get any bigger, but I don’t like the way it sags.”” As a woman I can tell you they mean they don’t want their rear to get any””Fatter””,and “”Bigger”” means “”Fatter”” in their minds. So many women have given in to the idea that it is just a genetic trait that can’t be changed. Well guess what? Glutes are just like biceps – you guys out there know if you want impressive arms, you have to train progressively on certain exercises and force the muscles to develop. Girls, it’s the same for us. We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes! We have to do exercises that allow for progression in weight and reps both. If you’ve been doing say walking lunges with no weight for the past year and still aren’t happy with the way things look from behind, you need more stimulation. Add some weight to the exercise and PROGRESS! You want the glutes to get bigger while simultaneously stripping the fat away. Have you ever seen a girl with a really tight butt and think its still too big? Probably not.

“”I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats and complex carbs, will look much different than one that eats 2000 calories of crap-carbs and greasy fats.””

3) Control your bodyfat! I will admit that a woman who is 20% bodyfat with no muscle, looks smaller and better in clothes than one with the same amount of fat and much more muscle. To have that athletic look, most of us end up in the 12-15% range. I will cover in detail my methods of fat-loss in up coming articles, but in a nutshell, I will tell you to eat your protein and veggies. I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats and complex carbs, will look much different than one that eats 2000 calories of crap-carbs and greasy fats. I don’t believe its about the numbers, its about the quality of the foods. Cardio is also a key element in bodyfat reduction and control. This is where people differ the most I’ve found. Some women can get by with 20-30 minutes 3-4 times per week. I often have to do 6-7 days a week and usually for 45-60 minutes each time. I have trained some girls that have had to do double sessions 7 days a week to achieve 12% body fat. So go with what works for you and your body type.

I hope you ladies reading this are ready to go to the gym and hit it hard and heavy. Keep in mind that heavy is a relative term, if 5 lb dumbbell presses are all you can truly do, push them hard and you will get stronger. In the process you will earn the respect of those around you that are doing the same. It is not where you are at now, its about where you are going! And I hope that the guys reading this will show some gym etiquette to those ladies that may not be as strong as you, but pushing just as hard to get better.

If you need to exercise to lose weight check out our Recommended Health and Fitness Programs.

As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools. You also won’t need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress.

Along with the financial gains, exercising at home may also help those who don’t like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don’t need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also more of a selection of equipment as well, far more than you’ll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn’t even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice. Always keep in mind that once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.

If you need to exercise to lose weight check out our Recommended Health and Fitness Programs.

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you’ll need to eliminate any type of momentum.

It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.

Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number.

This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 – 30 minutes prior to weight lifting and 10 – 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.

Even though you may think your schedule is simply too busy to maintain a schedule for working out, you’ll find that adding exercise will actually add more time, as you’ll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.

If you need to exercise to lose weight check out our Recommended Health and Fitness Programs.