26-04-2017, 02:16 AM
Actually, lots of options...
I'll lay a few things out, you can decide how to pair them (I'll explain what goes with what. ;-))
First, clean up the diet. This goes with EVERYTHING.
Much as I like paleo or similar low processed food, high protein, low carb, medium or even high fat - you need to count calories at first, and prepare meals. Try to leave out red meat, and use fish more. Leafy greens, too - salad, for example. (I prefer my vegetables in processed form - animal protein. ;-) )
You MUST have a caloric deficit to lose weight, but it's hard to gain weight if eating properly. That means, you calculate your caloric needs for a normal day, including exercise, and plan meals to meet that. Especailly when starting, plan on three medium meals, or six smaller meals, per day, depending on how you like to eat.
You can also look at shake diets (T-Nation Velocity diet preferred, it's high protein, low carb, and you also eat real meals as well), or go ketogenic, go to https://ketodietapp.com/Blog/page/KetoDiet-Buddy and see how you can eat. Note this one is a bit rough, not only from Ketogenic view (low-carb flu), but also - you'll probably want to do it for a few days each week, and then allow a cheat day. But it works.
After cleaning diet, and going to things like fish & salads, vegetable sources of protein, red meat once or twice a week, from lean cuts (no burgers :-( ) - then we talk exercise.
I'm guessing that you want to gain mass (weight) in "girl" spots - butt and breasts, mostly. As a general workout, there's "Sexy Female Training" @ https://www.t-nation.com/training/sexy-female-training. This gives you a set of exercises you can work up to on a daily basis. Yoga is another option, use them somewhat interchangeably, maybe include some dance, or the "spin disc" or whatever it was.
now, you get to the "Extras" - slow and steady, there are some good add-ons.
1. Treadmill walks in the morning, before breakfast. (Can walk outside, too.)
Objective is a mile, at a 1-2 incline, at a speed of 2-3. Keep heart rate under 120 beats per minute. If you can go for an hour, you can burn off a lot of fat from your body. (Article is on T-nation, a pro uses it for contest prep.)
2. When you do cardio: DO NOT do long/slow/distance. High impact is better, high intensity training will do it too. Train HARD. But this one is about Cardio: Do sprints (they'll build the glutes), and bust @$$ to do your sprints, and then ab work. So, sprint hard for a distance (Say, 25 yards, like a shuttle run), go there and back (builds butt and agility), and when you get back - do crunches or reverse crunches, or even cross-situps (touching right elbow to left knee and vice-versa). Repeat 3-5 times, as appropriate. And the last set of ab exercises, change from targeted crunches or such, to a leg lowering exercise: pull your knees to your chest (bend the knees), then push legs up (perpendicular to ground if you can), and then lower them down. Leg raises would build the belly; just the negatives will tighten the abs, but also works the inner abs, which won't make the waist bigger - it'll tighten up the midsection. And by directing blood there, you'll get to draw more fat from that area. 1% each time will add up, like compound interest on a loan.
3: Strength training. I'm guessing you want to add MASS, not just weight. Gaining fat in the right places is a help, but muscle lasts better, and makes fat burning easier. Squats, especially goblet squats, will help. Also, lunges. And try side raises with the legs, targets the gluteus medius, which makes the nice sweep from the waist to the hips. Also, side lunges. :-) Adds to the curves.
Beyond that, it gets more specific... E.G., you do seated squats to target the glutes, and pull-throughs to build the butt without adding to the legs, etc.
And you can do jogging, if you are getting too muscular - long/slow/distance will eat your lean body mass (muscle), which will allow you to control what adapts, how. So, if your legs are getting too muscular and butt is lagging? Change up the exercises - pull throughs, supine bridge, hip thrust, side lunges, and then jogging for an hour. :-)
Another "secret" to the training: lighter weights, short rests, and pyramid sets. E.G., you do a goblet squat; three sets. Then you do side lunges, three sets. But use this approach:
Goblet squat:
Set 1: 10 pound dumbbell
rest 15 seconds.
Set 2: 15 pound dumbbell
rest 15 seconds
Set 3: 20 pound dumbbell
rest 15 seconds
Side lunge:
Set 1: 10 pound dumbbell
rest 15 seconds.
Set 2: 15 pound dumbbell
rest 15 seconds
Set 3: 20 pound dumbbell
rest 15 seconds
(Exercise 3 for the glutes using same format)
Next body part (still only 15 seconds between exercises or sets)
Focus on the body part you're building. Feel the pump, squeeze the muscle HARD at the start and end of each motion (So, squeeze butt at top of squat, flex it as you lower, squeeze it at the bottom, flex it going back up.) Use controlled motion. Not "super-slow", mind, just don't PUSH up and let the body go back up. Squeeze the butt, use it to lift you back up, and squeeze it at the top - no bounce. No bounce going down, either - controlled motion, squeeze, descend under control, squeeze, rise, squeeze, pause (release the squeeze).
And, last note - if you're looking for a "hard body" sort of thing? Get as active as possible. If you're at a desk, like me, it's hard, but if you're on your feet, you can make lots of motions - which all help to keep the body strong and fit, and keep you young. :-)
These can be all put together, but to really focus, you'll want to target mass building first, in those key spots, and getting extra motion in the day. (Diet is assumed.)
You can do other training, too, using a body split or something, if you want. That's more of a guy thing, but depends on the type of body you want. You could do strength training for the whole body, and use powerbuilding techniques on the target assets, say. That seems beyond what you are looking for, though.
Start by taking measurements: Arms (biceps), bust, chest (over & underbust), waist, hips, thighs, calfs. Then body fat measurement (an impedence scale can be used, but calipers are better.) Then take photos, front, side, back. Try to expose the body, so you can see clearly. And then plan out the diet, and set the schedule for the workout(s). Never workout the same body parts two days in a row, though. (Upper body / lower body split looks good, but you can do cardio every day, as appropriate: Don't do the shuttle run and then expect to build butt later the same day. ;-) )
Calisthenics can be done pretty much any time, though. Won't make you massive or hard, especially if you include stretching and foam rolling. (Roll the muscles you work out hard; Agile 8 would be a good start.)
Then, you keep at it, and evaluate once a month to see if you're going where you wanted.
Measurements, and photos, again. Check the diet again. Adjust exercises that are/aren't working. Repeat until you're done. :-)
Good luck!
-Dianna
I'll lay a few things out, you can decide how to pair them (I'll explain what goes with what. ;-))
First, clean up the diet. This goes with EVERYTHING.
Much as I like paleo or similar low processed food, high protein, low carb, medium or even high fat - you need to count calories at first, and prepare meals. Try to leave out red meat, and use fish more. Leafy greens, too - salad, for example. (I prefer my vegetables in processed form - animal protein. ;-) )
You MUST have a caloric deficit to lose weight, but it's hard to gain weight if eating properly. That means, you calculate your caloric needs for a normal day, including exercise, and plan meals to meet that. Especailly when starting, plan on three medium meals, or six smaller meals, per day, depending on how you like to eat.
You can also look at shake diets (T-Nation Velocity diet preferred, it's high protein, low carb, and you also eat real meals as well), or go ketogenic, go to https://ketodietapp.com/Blog/page/KetoDiet-Buddy and see how you can eat. Note this one is a bit rough, not only from Ketogenic view (low-carb flu), but also - you'll probably want to do it for a few days each week, and then allow a cheat day. But it works.
After cleaning diet, and going to things like fish & salads, vegetable sources of protein, red meat once or twice a week, from lean cuts (no burgers :-( ) - then we talk exercise.
I'm guessing that you want to gain mass (weight) in "girl" spots - butt and breasts, mostly. As a general workout, there's "Sexy Female Training" @ https://www.t-nation.com/training/sexy-female-training. This gives you a set of exercises you can work up to on a daily basis. Yoga is another option, use them somewhat interchangeably, maybe include some dance, or the "spin disc" or whatever it was.
now, you get to the "Extras" - slow and steady, there are some good add-ons.
1. Treadmill walks in the morning, before breakfast. (Can walk outside, too.)
Objective is a mile, at a 1-2 incline, at a speed of 2-3. Keep heart rate under 120 beats per minute. If you can go for an hour, you can burn off a lot of fat from your body. (Article is on T-nation, a pro uses it for contest prep.)
2. When you do cardio: DO NOT do long/slow/distance. High impact is better, high intensity training will do it too. Train HARD. But this one is about Cardio: Do sprints (they'll build the glutes), and bust @$$ to do your sprints, and then ab work. So, sprint hard for a distance (Say, 25 yards, like a shuttle run), go there and back (builds butt and agility), and when you get back - do crunches or reverse crunches, or even cross-situps (touching right elbow to left knee and vice-versa). Repeat 3-5 times, as appropriate. And the last set of ab exercises, change from targeted crunches or such, to a leg lowering exercise: pull your knees to your chest (bend the knees), then push legs up (perpendicular to ground if you can), and then lower them down. Leg raises would build the belly; just the negatives will tighten the abs, but also works the inner abs, which won't make the waist bigger - it'll tighten up the midsection. And by directing blood there, you'll get to draw more fat from that area. 1% each time will add up, like compound interest on a loan.
3: Strength training. I'm guessing you want to add MASS, not just weight. Gaining fat in the right places is a help, but muscle lasts better, and makes fat burning easier. Squats, especially goblet squats, will help. Also, lunges. And try side raises with the legs, targets the gluteus medius, which makes the nice sweep from the waist to the hips. Also, side lunges. :-) Adds to the curves.
Beyond that, it gets more specific... E.G., you do seated squats to target the glutes, and pull-throughs to build the butt without adding to the legs, etc.
And you can do jogging, if you are getting too muscular - long/slow/distance will eat your lean body mass (muscle), which will allow you to control what adapts, how. So, if your legs are getting too muscular and butt is lagging? Change up the exercises - pull throughs, supine bridge, hip thrust, side lunges, and then jogging for an hour. :-)
Another "secret" to the training: lighter weights, short rests, and pyramid sets. E.G., you do a goblet squat; three sets. Then you do side lunges, three sets. But use this approach:
Goblet squat:
Set 1: 10 pound dumbbell
rest 15 seconds.
Set 2: 15 pound dumbbell
rest 15 seconds
Set 3: 20 pound dumbbell
rest 15 seconds
Side lunge:
Set 1: 10 pound dumbbell
rest 15 seconds.
Set 2: 15 pound dumbbell
rest 15 seconds
Set 3: 20 pound dumbbell
rest 15 seconds
(Exercise 3 for the glutes using same format)
Next body part (still only 15 seconds between exercises or sets)
Focus on the body part you're building. Feel the pump, squeeze the muscle HARD at the start and end of each motion (So, squeeze butt at top of squat, flex it as you lower, squeeze it at the bottom, flex it going back up.) Use controlled motion. Not "super-slow", mind, just don't PUSH up and let the body go back up. Squeeze the butt, use it to lift you back up, and squeeze it at the top - no bounce. No bounce going down, either - controlled motion, squeeze, descend under control, squeeze, rise, squeeze, pause (release the squeeze).
And, last note - if you're looking for a "hard body" sort of thing? Get as active as possible. If you're at a desk, like me, it's hard, but if you're on your feet, you can make lots of motions - which all help to keep the body strong and fit, and keep you young. :-)
These can be all put together, but to really focus, you'll want to target mass building first, in those key spots, and getting extra motion in the day. (Diet is assumed.)
You can do other training, too, using a body split or something, if you want. That's more of a guy thing, but depends on the type of body you want. You could do strength training for the whole body, and use powerbuilding techniques on the target assets, say. That seems beyond what you are looking for, though.
Start by taking measurements: Arms (biceps), bust, chest (over & underbust), waist, hips, thighs, calfs. Then body fat measurement (an impedence scale can be used, but calipers are better.) Then take photos, front, side, back. Try to expose the body, so you can see clearly. And then plan out the diet, and set the schedule for the workout(s). Never workout the same body parts two days in a row, though. (Upper body / lower body split looks good, but you can do cardio every day, as appropriate: Don't do the shuttle run and then expect to build butt later the same day. ;-) )
Calisthenics can be done pretty much any time, though. Won't make you massive or hard, especially if you include stretching and foam rolling. (Roll the muscles you work out hard; Agile 8 would be a good start.)
Then, you keep at it, and evaluate once a month to see if you're going where you wanted.
Measurements, and photos, again. Check the diet again. Adjust exercises that are/aren't working. Repeat until you're done. :-)
Good luck!
-Dianna