Lift heavy weights for shape.
Train like a man, and look like a beauty. Progressively heavy weight training focused on compound movements, coupled with small amounts of cardio will yield the body you've always desired. Forget calorie restriction and hours on the treadmill; follow a healthier approach to a phenomenal physique. The best female workouts are ones that include a total body program with a mixture of healthy eating and a variety of training.
If you fear looking like the hulk, consider this: Bodybuilders spend several years working towards their stage physique. Once you reach your comfort level with the amount of muscle you've gained, maintain this level moving forward by utilizing the same workout plan that got you there. Mix hypertrophy sessions with strength and power throughout the week. For hypertrophy, complete four sets of 15 reps. Strength and power sessions may be four sets of five to 10 reps.
Heavy Compound Movements
Heavy compound movements target multiple muscle groups at once and increase your metabolism, leading to a firm and lean shape. Compound movements include the squat, deadlift, bench press, shoulder press, and chin-ups. Start with bodyweight to perfect your form and gradually add weights, increasing the weights by 5 to 10 lbs. as you become stronger and are easily able to complete a session.
To burn fat and create a fit womanly figure, focus on the largest muscle in your body: the gluteus maximus. The most effective glute exercises include glute bridges, hip thrusts and the stiff leg deadlift. Consider starting with the glute bridge. Lay on the floor with knees bent and your back, shoulders, arms at your sides and feet on the floor facing forward. Exhale, pushing through the back of your heels as you lift your butt and lower back. Squeeze your glutes on the way up. Inhale as you return to the starting position.
HIIT and Steady State Cardio
High intensity interval training may be sprinting for 30 seconds followed by a 50-second jog, totaling 10 to 30 minutes. Steady state cardio is considered any form of cardio training at a steady state for about 45 minutes. Pair both forms throughout the week, working your way up to two to three sessions each week. Consider jump roping, circuit training, swimming, or running for cardiovascular training.
Work your way up to weight train two to four days per week. Do not work the same muscle group on consecutive days. Reference the Ace Fitness Exercise Library to ensure proper form on the suggested exercises to avoid injury. Talk with your doctor prior to starting a new workout plan.