Sexy workout tips + Leaderboard!
Helloooo dear readers of the Goddess Blog and welcome to another day - and another post by yours truly! Today I will be sharing my own personal secrets about how you guys can help your ladies achieve the perfect sexy body with some very nice workout tips + I will be giving out the Leaderboard of the Coffee induced challenge after the first day is settled! Remember guys, a lot of interesting things are on the line with the Coffee induced challenge, so remember to keep the coffees flowing - having said that, let’s dig in right into the post!
Forgive me for generalizing, but men and women typically have very different goals. Even when a man and a woman have the same goal—fat loss, for example—they will still have different micro-goals within the context of that macro-goal. Keeping those micro-goals in mind is of the utmost importance…especially if you want to keep the partner happy. Submitted, for your consideration, my top six rules for helping sculpt a sexy female body.
1) Ditch the Lame Warm-Up
In most cases, your warm-up should bear a fair similarity to your actual training. Given that we’ve pretty much 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, or an even lamer series of stretches. Both are time wasted that could be spent getting you to your goals.
Instead, it is much more effective to warm up much in the same fashion you’ll workout: fast. I always have my clients warm up with full-body exercises and dynamic bodyweight circuits.
Skipping rope and performing calisthenic exercises like jumping jacks work the entire body, and prepare you neurologically for the workout to come. This will allow you to get more out of each exercise, as your body will be primed to perform as a unit—this is especially true if you do a lot of full body movements in your training.
2) Don’t Be Afraid to Lift Heavy
Given that I maintain that men and women should train differently for differing goals, it stands to reason that I assert there should be certain aspects of training that carry over when goals are similar. One goal that men and women have in common is that we all want a firm, toned, sexy look. One of the best ways to get that look, for men or women, is with heavy weight.
How heavy and how often will depend on the goal.
You see, training in a way that utilizes heavy loads is the fastest and most efficient way to increase both neurogenic and myogenic muscle tone; that is, it’s the best way to give you a firm, toned look—even when you’re just standing there.
And THAT is exactly what we want: to keep the weight and volume in the right balance to allow us to reap the benefits of heavy training without putting on mass.
3) Sit Down And Sprint?
Over the past several years, we’ve tried to break people of the notion that if they want to lose stomach fat, they need to do stomach exercises. Now, we’ve got a pretty well-established belief in the fitness industry that you can’t “spot” reduce fat.
So if you are trying to reduce the size of your thighs and hips, your fat loss will come from all over and you just have to let your body determine how much visible reduction occurs.
What if that assessment is only partially true? I contend it very well might be.
All I know is, it works—although I should point out that from what I’ve seen, there is some danger of losing some muscle mass on the leg alongside the fat. For most, this is an acceptable risk, and for the rest, an unexpected benefit.
Again, I don’t have a study to back me up on the exact way it works, but I have 5 years of my own experience to back up the fact that it DOES work. If you are struggling with this area of your body and you have access to the equipment, you MUST give this a try. The Goddess owes her ass to this guys! :D
4) Less is More. Or is it More is Less? Or Maybe More IN Less. Oh Whatever, Just Go Faster
As I’ve touched on so far, there are a lot of factors we can make alterations to in order to meet the goal of sculpting a sexy female body.
Variables such as training frequency, set and rep schemes, and the aforementioned volume and load (weight) are the most commonly manipulated facets of training. However, one of the variables you don’t hear much about also lends itself to making some of the best progress.
I’m talking about training density. With regard to training, density can be described as the amount of work you do in a given time period. Density is actually one of the easiest variables to manipulate for progress: simply do more in less time.
Doing more work in less time has a number of incredible benefits: increasing the rate of fat loss, aerobic and anaerobic training, and an increase in work capacity. Over time, increasing density will make you stronger, leaner, fitter, and MORE capable of performing. That has carryover to nearly every other type of training and will have implications for accelerated progress down the line.
You’ll get leaner, firmer, and sexier—faster.
5) Focus on your Assets
Well, we made it this far without me getting too graphic. Ooops. I like it when a girl has a nice, well-formed, athletic booty. I’m not sure if that’s me objectifying women, or just being honest (or both). I love my own ass - and I love girls who take care of theirs. Simple!
Either way, this is an article intended to help women build sexy bodies, and to me, nothing is sexier than a good backside. Don’t agree? Well, write your own article then. This is my show, so I say we’re talking about butts.
Or training them, at least.
You already know two of the best exercises for your glutes: the squat and the lunge. Here is a quick way to make them more effective (at least for your butt)
When it comes to squatting for your booty, go wide.
Wide stance squats with your toes pointed out place a greater emphasis on the glutes; make sure to focus on flexing and squeezing as you perform the movement. I’m not going to bother writing a joke here—it’s too easy.
For lunges, go back, not forward. While I don’t want to encourage too much favoritism or fuel the fires that scare women away from training, it must be said that there are certain exercises that put TOO much emphasis on some muscles. For women who want shapely legs and a nice butt without building up lots of quad muscle, it’s often a good idea to use reverse lunges in place of forward lunges.
Conversely, when you lunge backward, your glutes get a lot more work (on both the moving and non-moving leg) and the section of the quads that run up and down the length of the femur (rectus femoris) get a bit more work.
Overall, you’ll develop strong, shapely legs without having to “worry” too much about over developing the quads. Of course, I should mention that most of the time this is majoring in minutia, but there are those who do put on muscle in the thighs a bit more easily so this is relevant to some. (On a side note, those people would do well with the cycle sprints mentioned above.)
6) Be a Venus
When it comes to being physically attractive to the opposite sex, it’s important to understand that certain body dimensions are visually important, from an evolutionary perspective. In fact, these things are so indelibly burned into the collective consciousness of our species that our definition of what makes a “good body” are heavily influenced by them.
Just as a man with broad shoulders instantly projects an image of strength in our subconscious, a woman with a narrow waist and shapely hips makes men more attracted to that woman because she is built in a way that implies fertility. Evolutionarily, it’s a part of a sexy female body.
The cool thing about this is that even though our perception of what is sexy changes as a society, because of the way these qualifiers work in terms of attraction is based on unchanging ratios, they are still relevant.
For example, by today’s standards, Marilyn Monroe might be considered on the “heavy” side—but we still see her appeal—and can find comparable beauty in modern female celebrities. She’d still be considered among the most beautiful women even though what beauty is, changes within each culture.
The reason for that is the golden ratio, which in this case is going to refer to hip-to-shoulder comparisons and hip-to-waist comparisons. This is something called the Venus Factor.
If you truly want to have a sexy female body—in the truly evolutionary and procreative sense of the word—train in a way that helps you develop a body that falls within those ratios.
This means spending more time focusing on building strong, sexy shoulders using exercises like the push press and lateral raise, as well as worrying less about making your butt smaller and focusing on the strength-building, multi-joint movements that will improve its shape.
That is it for today’s post guys! Be sure to let your special ladies check it out - and just hit the gym, together even! :D
As promised, the Leaderboard of the Coffee Induced Challenge after day 1:
L E A D E R B O A R D - Day 1
Daveswe807 - 12 coffees
WealthyRunner - 10 coffees
ai.boxtech.admin - 1 coffee
Goddess loves you all and will be back again tomorrow,
xxxx
