This is a basic out look on how a female can obtain then maintain a good physique, without having to totally change her life style, or become a social recluse. Having said that some application and dedication is needed. We will also have a look at some basic info, a training routine, diet and also all the theory's and mis-conceptions that woman tend to believe.

Calories Calories Calories

A calorie in diet terms is the measurement of energy in food. There are three basic categories of food, not including alcohol (7 cals/g): Protein, Carbohydrates, and Fats.
1g of Protein = 4 calories
1g of Carboydrates = 4 calories
1g of Fat = 9 calories
Let's get in a little deeper…let's discuss P/C/F's shall we? The following will simply cover the basic basics…nothing too complicated or intense.

PROTEIN

This macro plays a huge role, it is what builds muscle, not only build muscle but it is also essential for your body, keeping it in good working order, also very beneficial for hair, skin and your nails. A rule of thumb is to have 1g of protein for every 1lb of muscle you have

Sources of protein:
Chicken (skin & bones removed) breast ideally
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurt's
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back
Instone Puddings
Halibut
Herring
Trout

CARBOHYDRATES

Carbohydrates (carbs) also play a major role in the diet and in the body. Carbs fall into two categories basically: SIMPLE and COMPLEX.
Complex Carbs break down slowly and release a constant amount of energy over a longer period of time. It is the general idea to get most your carb intake from complex carbs.
Simple Carbs create an insulin spike because they are absorbed and broken down quickly by the body. This results in a quick boost of energy followed by a sudden 'drop' in energy levels. This is what you want to avoid, accept from PWO(Post work out) as when insulin spike is created it can be a breeding ground for you to lay down fat, what you do not want to do.
Refined/Processed Carbs (aka empty cals) They are still complex carbohydrates as such in structure, but its the removal of fiber that makes it easier for them to be broken down. A lot of the nutrients are lost as well. Refining the carb does increase its GI value, this can lead to an impact on blood sugar levels.
The more a food is processed the further it is from its original state.

Sources of carb's:
Oats
Broccoli
Sweet Potato
Fiber Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Whole meal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Barley
Onions
Tomatoes
Weetabix
Any root veg

FATS
Fats…you guessed it…also play a major role in the diet and in the body. Fats can get a little tricky. Eating fat won't make you fat. An excess of calories, beyond your needs, will pile on the fat lbs, I can not stress that enough.

Sources of Fat's(EFA'S)
Olives
Olive Oil
Flax Seeds/Linseed
Flax Oil
Almonds
Cashews
Nut Butters (hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon)
Avocados
Nut Oils
Columbus Eggs/DHA eggs
Seeds
Macadamia nuts
UDOs Oil
Fish Oils such as EPA oil and salmon oil
(Please note cod liver oil by nature is low on O3)

TRAINING?
Well there is many ways of going about this, we shall keep it simple and basic though.

3 days

full body stuff, ideally free weights, if not then machines will do, 10-12 reps, one exercise per body part 3 sets

Mon
Bench press/ chest press 3 x 10-12
Laterl raise 3 x 12
Lat pull down 3 x 10
Squats/leg press 3 x 12

Wed
Dips 3 x 10
Shoulders press 3 x 12
Calf raises 4 x 25
Bicep curls 3 x 10
Tricep extension/pull down 3 x 12

Fri
Bench press/chest press 3 x 12
Thigh extension 3 x 12
Lat pull down 3 x 12
Row 3 x 10

You can change the days to suit. Over load is the key, if you start at 10 kg on the bench press then two weeks later you should move up to 12.5kg and so on and so forth.

cardio = 4/5 times a week

3 AM on an empty stomach
2 post weights
cardio should be done at a steady state, a quick paced walk for 40-45 minutes is perfect, if you don't have any exercises equipment at home, rowing machine, bike, treadmill, bag work and many more are all fine as long as intensity is not raise to high.

The numbers on the scales, whether it is kilos, grams, stones or pounds, often mask the fact that the dieter, is breaking down muscle mass and often losing water and minimal fat rather than changing the shape of their body. Its easy enough to lose weight, consuming fewer calories than you require will yield weight loss. This is the law of thermodynamics, calories in Vs calories out yields a change in weight (unless calories are too low and starvation mode is induced). We will look to move away from these numbers, increase the enjoyment of food and establish eating habits that don’t rule our lives, habits that are convenient and more importantly sustainable.
When Diet Points, ‘healthy options’ and calorie counting is the basis of a diet and an oppressive regime is installed, the person generally struggles to manage hunger, satiety and cravings which leads to the diet failing again and the vicious cycle of yo yo dieting.

This guide outlines how the average female can change their food choice and meal structure to ensure a sustainable plan. It will allow the reader to alter their eating habits for life rather than a ‘crash diet’ period of a few weeks. The article will offer simple advice on how you can change your food intake to benefit your health, energy levels and physique .
This is not a diet, but simply a way to eat more effectively and will embrace the fundamentals of healthy eating and the enjoyment of wholesome food.
A quality micro nutrient intake, adequate macro nutrient intake and a range of natural, wholesome foods will be included which are suitable for your needs and will offer a chance to alter their body composition to that of a sleek, athletic looking person rather than simply aiming to shed pounds regardless of their origin. Man diet models simply focus on weight and break down quality lean body tissue to achieve the results they promise. This is not a bodybuilder’s diet, nor is it likely to add large amounts of muscle, which many women look to avoid.

Aw, thoughtful of you
Thanks
I knew a lot of this stuff already but only cause i did some in PE, and a couple of units at college but it will be helpful to quite a lot of girls

right I'm gunna attempt this for like 2 weeks and if it doesn't work I'm coming after you

I have questions though does doing weights etc actually help.. coz when I do them they just make me get bored. I don't know if I actually want muscles

and when you say 3 x 10 or something.
What does that mean

and thank youuuuuuuu

ChaooosReeker wrote:

A male one would be win.

for a male its pretty eas, if you jsut want to add a little size and become more cut.

7point13@safe-mail.com feel free to email me

this thread is a great idea so well done, but i was disheartened to see that there is no room for curry in this diet