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The Feminine Warrior: Weight Training for Women. How to shred body fat, get lean

[*The Feminine Warrior – Weight Training for Women *]

[*How to shred body fat, get lean and look sexy. *


[Text Copyright © Author
**]All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

Legal & Disclaimer

Legal & Disclaimer

The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only.

The information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge; however, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques, or information in this book.

Upon using the information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book. You need to consult a professional medical practitioner in order to ensure you are both able and healthy enough to participate in this program.



Table of Contents


Chapter 1 – The definition of perfection & how to get there

Chapter 2 – Food consumption for each phase

Chapter 3 – Bulking food plan

Chapter 4 – Cutting food plan

Chapter 5 – Cardio for weight training

Chapter 6 – Weight training to develop muscles

Chapter 7 – It is all about safety

Chapter 8 – Why you need to lift weights

Chapter 9 – Weight training and body confidence

Chapter 10 – Personalized weight training program



















*Take care of your body. *

[* *]

[*It’s the only place you have to live. *]

[* *]

[* *]

[* -- Jim Rohn -- *]




Let me start by thanking you for choosing “The Feminine Warrior – Weight Training for Women – How to shred body fat, get lean and look sexy”. This book contains proven strategies and steps on how you can shred fat, tone your muscles and get the exact shape that your female body was made for.

This book has been written specifically for women who are not just looking to lose weight but who also want to get fit. I will share with you step by step instructions on how you can transform yourself from thin to fit or plump to fit using the most trusted methods. You will also develop unstoppable willpower and perseverance with the Feminine Warrior program.

I will explain the cycles of weight training, the type of diet that you need to follow to bulk up or cut down, as well as the safety measures that are necessary in order for you to ensure that injury is kept to an absolute minimum.

By the time you reach the end of this book, you will have all of the information so that you will know what to do and what you should eat in order to unveil your perfect female form forever.

The book will cover the following topics in depth in a user friendly and easy to understand format:

-The definition of perfection & how to get there

-Food consumption for each phase

-Bulking food plan

-Cutting food plan

-Cardio for weight training

-Weight training to develop muscles

-It is all about safety

-Why you need to lift weights

-Weight training and body confidence

-Personalized weight training program

Thank you for choosing this book, I hope that you find it to be useful, informative and enjoyable. I wish you the best of luck as you embark on the start of a new you, the lean, sexy, feminine warrior that I truly believe you can be.


Chapter 1 – The definition of perfection & how to get there

Before you even begin weight training it is important that you understand how perfection is defined in this book, as it is completely normal and quite understandable that women have many different ideas on what perfection actually is. Some women see a tiny waist and big breasts as perfect whereas others believe that long legs and wide hips define perfection. It is a fact that female bodies vary from one person to another. Women come in all shapes and sizes and these different shapes are often referred to as apple, banana, pear etc. In this book I have no intention of turning your apple type body into a pear or hourglass stature. Instead I will take the body shape that you have now and teach you how you can turn it into the best form that it can be.

Body shapes

There is a common misconception that the pear shape body is not desirable and all women long for a banana or hourglass figure. However, amongst the pear shaped category are stunning celebrities such as Jennifer Lopez and Beyonce Knowles. There is just one reason why these women are perceived as sexy and this is because they are fit. Their body fat is kept to a minimum and their muscles are so well toned that they contribute massively to their feminine shape.

This is really what this book is about: how to make the most of yourself and your shape.

What is your goal?

To begin with, weight training is often associated with the individual taking part in body building competitions. While this may be your main goal, this book focuses on weight training as a way to strengthen, tone and sculpt your muscles to you into a great shape. If fitness competitions are your goal, then this book will provide you with a great first step towards that goal. Please note though that this book does not cover everything that you need to start competing – it is merely the first step in this process.

Competitions aside, if you are looking to get fit with superbly defined muscles, a flat stomach and abdominal definition, in other words a stunning figure in a bikini, this is most definitely the right book for you!

Before you begin, it is important that you keep in mind at all times that weight training requires determination and willpower. Commitment is needed to be in this for the long haul, and once you have begun your weight training, this should become more of a lifestyle for you rather than a forced habit.


The phases of weight training

When it comes to weight training there are two main phases, which are referred to as bulking and cutting.

Bulking is the action of trying to gain as much muscles as you can while minimizing the amount of fat that you gain. Cutting on the other hand is the action of shedding as much fat as possible whilst minimizing muscle loss. By controlling both your diet and workout, weight training can lead to massive muscle mass while keeping fat percentage to an absolute minimum.

Basically the procedure starts with you bulking up and then cutting. The length of time you spend bulking and cutting is completely up to you; however the majority of beginners tend to bulk for 8 weeks and then cut for 8 weeks. Essentially your diet and exercise during bulking is different from the cutting phase and we will look at this further later in the book.

















Chapter 2 – Food consumption for each phase

In this chapter we will take a look at the food that can be consumed during the bulking and cutting phases.


The first thing that any woman needs to understand is to forget any false beliefs that they may have about food and diet. One of the misconceptions are that in order to get thin, you need to eat less. That is simply not true. Another misconception is that in order to lose pounds while you remaining soft (and perhaps flabby), then reducing your food intake would be the right way to go. That, too, is not true. The truth is that if you are looking to get lean and strong, you will have no choice but to change your diet. The basic idea is as follows:

First, calculate your daily caloric intake from protein. The formula for your caloric intake for weight training purposes is: your weight in pounds x 10. For instance, if you weigh 150lbs, you should be eating 1,500 calories per day.

Keep in mind that your 1,500 calories need to come from protein sources because this is what your muscles feed on. The concept is no different from that used by male weight trainers. Protein can be derived from a variety of sources which include lean red meat, turkey, chicken, tuna etc. To work effectively, at least 40% of your diet needs to come from a source of protein.

Carbohydrates and weight training

When weight training, carbohydrates are usually minimized. Carbohydrates are often used as the body’s main source of fuel and commonly turn into wobbly body fat if not controlled properly. As the main aim is for you to become lean, the whole point of the weight training diet is to shed the fat that you have currently developed in your muscles.

In order to do this, you need to boost your protein intake, as this is what creates the muscle, and lower your carbohydrate intake, as this converts to fat. It is important that you do not cut carbohydrates completely from your diet. This is because carbohydrates are still going to be your body’s favored source of energy and therefore a steady supply should be available, preferably in the form of slow burning carbohydrates (these are not easily absorbed by your body). Some really good examples of slow burning carbohydrates are:

-Brown rice

-Sweet potato


These types of slow burning carbohydrates should make up a further 40% of your total diet.

Good fat

Although it may come as something of a surprise, there is such a thing as good fat and this should make up about 20% of your weight training diet. Good fat comes from things such as virgin olive oil and flax seed oil; every other type of fat is not a good idea when it comes to your weight training diet.

Food ratios

For every meal you should be looking at a ratio of 40% protein, 40% carbohydrate and 20% good fats. You need to make sure that this is spread over all of your meals and this is why it is a really good idea for anyone who is just starting out on a weight training diet to follow a predetermined meal plan as this way the ratios will be proportioned correctly from day one.

How many times should you eat a day?

Where you will have probably been eating two to three times a day, your eating regime will change as you will need to eat multiple meals every day. The reason for this change is to keep your body supplied with a steady stream of energy throughout the day which in turn will ensure that your metabolic rate remains at an optimum fat burning level at all times. Eating less frequently can lead to an erratic metabolism which will see your body become far less efficient when it comes to shedding fat.

The cutting phase

If you think that the bulking phase diet appears easy, this is because you will be eating to build muscles and as such, the calorie content is more generous. However when it comes to the cutting phase, it is time to begin shedding the fat while keeping hold of the muscles that you have created.

Realistically the cutting diet does not differ than much from the bulking phase. The main difference is that when you get to this point your carbohydrate consumption should be lower as your concentration needs to forcus upon boosting your protein intake.

Basic rules for the cutting phase

1.You should begin by eating every three hours. This will help to keep your metabolic rate even.

2.Your protein consumption now begins to increase. Your aim should be to consume 1.5g of protein for every pound in weight that you are carrying. Therefore if you weigh 120lbs, you need to be consuming 180g of protein spread evenly throughout your day. If you were eating six times a day you would be allocating 30g of protein to each meal. It is important to get these figures correct and not make estimations or guess.

3. It is time to cut your carbohydrate consumption in half. Therefore you will be eating 50% less of your original carbohydrates and this is to make sure that your fat accumulation is kept to an absolute minimum. In the same way as bulking you need to eat only low glycemic index (GI) carbohydrates in order for you to keep your sugar and your metabolic rate on an even keel.

4.Say no to wheat or any other dairy products! While these may be allowed during the bulking phase, they are nothing but a hindrance when you are in the cutting phase.

The cutting is a slow process as this is when you are starting to trim your body down from the bulking phase. The goal you are looking to achieve is shedding as much fat as you possibly can without losing any of the muscles you have gained. It is important now that you remember not to train too hard or your body may start to use up the muscles instead of the fat, putting you back at the beginning! Stay patient and remember that this is a slow and steady process that will take time.
















Chapter 3 – Bulking food plan

Beginners may find it extremely hard to get into the diet that experts take for granted. Due to the restrictions of what you can and cannot eat, it is probably best for all beginners to follow a readymade plan which can then be altered and tailored to your own specifics once you have a better understanding of weight training and what it entails.

Calories per meal

We have already determined previously how to calculate the amount of calories you need to consume per day. Now we are going to look at the amount of calories you should be consuming for each meal. This is a simple formula and is calculated by dividing your daily calorie intake by 4 if you are eating 4 meals a day and this provides you with the calories required for each meal. All you need to remember is that 40% of these calories need to come from protein, 40% from carbohydrates and the remaining 20% from good fats.

Stick to water

For the first two weeks of your beginner’s weight training diet, there is no need for you to make huge changes to your current diet. The only thing at this point that you have to make sure is that all of your beverages are removed from your diet with the exception of water. If you really cannot live without your morning coffee then it is allowed if you really must; however you should limit yourself to just one per day and all other drinks should be water.

Begin trimming

You cannot just begin eating 375 calories per meal straight away. If you do suddenly make this change your body will begin craving the things that you have excluded. You need to begin by cutting back on the sugar and carbohydrates in your diet. In other words no more pasta, bread, white rice or any other forms of fast dissolving carbohydrates or things that is sweet. It is important at this point to remember that fruits count in the sweet category, as they contain sugar and even though this is in mono format it is still sugar that you need to cut out.

By the time you reach week four you should have eliminated all of the bad sugars from your diet and be drinking nothing but water.

Choose your fats

When you reach week six you should be used to drinking water and having no sweets in your diet. Now you need to add “fat avoidance” to the list of the things that you need to do. For example if you have a fondness for frying your eggs, you should start boiling them. Steam your vegetables and remove any fatty skin from meat before eating it. When it comes to salad dressing, opt for olive oil and steer clear of anything that has been dipped in oil.

Weight training meals

It is during the seventh and eighth week that the real challenge starts. You will begin by creating your own meal plan that is made up of four meals a day with each meal containing the allotted amount of calories as per your personal previous computation. It is at this point that you need to begin getting very specific.

For example if you are going to be eating 375 calories at every meal, 150 calories of the meal should come from protein, another 150 calories from carbohydrates and the final 75 calories from fat.

The name of the game from here onwards is all about macronutrient management, and you logging every calorie that you eat every day. It is probably a really good idea to have a weeklong meal plan as this will mean that you never have to worry about your calorie count on a daily basis and I have used this technique and found that it worked particularly well and took a lot of the daily anxiety away.

You can save the basic chart that is shown below as this will provide you with a solid basic guide of good food choices for weight training.

Chicken|={color:#000;background:rgba(0, 0, 0, 0);}. Brown Rice|={color:#000;background:rgba(0, 0, 0, 0);}. Canola Oil
<{background:rgba(0, 0, 0, 0);}.
Oatmeal Walnuts
<{background:rgba(0, 0, 0, 0);}.
Grapefruit Almonds
<{background:rgba(0, 0, 0, 0);}.
Apples Cold Water Fish
<{background:rgba(0, 0, 0, 0);}.
Pears Low Fat Cheese
<{background:rgba(0, 0, 0, 0);}.
Whole Grain <{background:rgba(0, 0, 0, 0);}.


Women’s beginner weight training diet

As a beginner it can be difficult to immediately form a diet plan. However to help get you started there are two separate sample diet plans to start you off. You can either follow these plans as they are or derive your own specific plan based on these. Just be sure to remember the core concepts when you are designing your diet plan.

Plan 1

table{background:transparent;}. |<>{color:#000;background:rgba(0, 0, 0, 0);}. 7am|<>{color:#000;background:rgba(0, 0, 0, 0);}. 9am|<>{color:#000;background:rgba(0, 0, 0, 0);}. 12 noon|<>{color:#000;background:rgba(0, 0, 0, 0);}. 3pm|<>{color:#000;background:rgba(0, 0, 0, 0);}. 6pm|<>{color:#000;background:rgba(0, 0, 0, 0);}. 8pm| |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1/2 cup egg beaten

1/2 cup oats with water |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1/2 pack of meal replacement

1/2 tbsp flaxseed oil |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1/2 a cup of brown rice

6oz protein

2 cups green vegetables |<>{color:#000;background:rgba(0, 0, 0, 0);}. Repeat 9am meal|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1 cup of oatmeal

6oz protein

2 cups of green beans

Repeat 9am meal


Plan 2

table{background:transparent;}. |<>{color:#000;background:rgba(0, 0, 0, 0);}. 7am|<>{color:#000;background:rgba(0, 0, 0, 0);}. 9am|<>{color:#000;background:rgba(0, 0, 0, 0);}. 12 noon|<>{color:#000;background:rgba(0, 0, 0, 0);}. 3pm|<>{color:#000;background:rgba(0, 0, 0, 0);}. 6pm|<>{color:#000;background:rgba(0, 0, 0, 0);}. 8pm| |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 4oz turkey breast

3 egg whites

1/2 grapefruit |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 2 scoops of meal replacement

12oz water |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 5 oz chicken

2 cups salad

1 tbsp vinegar oil dressing |<>{color:#000;background:rgba(0, 0, 0, 0);}. Repeat 9am meal|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 5oz lean meat

1 cup vegetables



Weight training supplements

The majority of women who weight train also take vitamin and mineral supplements to ensure they can attain excellent muscle mass with a low fat ratio. The following are some of the most common supplements that are used for weight training:

-Essential fatty oils – this is available in pill form, but ideally these oils should come from fish, flaxseed and virgin olive oil

-Meal replacement package – it is vital that you find a good packaged meal replacement as this will become a staple for you. Good meal replacements are easy to prepare and provide you with enough protein without an excess of calories

-Vitamin C – this is required to help with muscle repair. Your body requires 3g in total with 1 gram taken at different times of the day

-Calcium nitrate – or any other calcium source and this is required to ensure that your bones are capable of undertaking the workout and diet restrictions

-Multivitamin and mineral formula

Some women who weight train will also make use of the following to speed up their bulking phase:



For beginners it is advised that they skip the last two supplements and just focus on the most basic supplements used by those who are new to weight training.


















Chapter 4 – Cutting food plan

By now you have a solid basic understanding of the dietary concepts of the cutting phase. In the same way as bulking, there are a number of diet plans available that you can follow exactly or tailor to include your own preferences.

The following will provide you with several diet plan possibilities for the cutting phase:

table{background:transparent;}. |<>{color:#000;background:rgba(0, 0, 0, 0);}. Meal 1|<{background:rgba(0, 0, 0, 0);}.
p<{color:#000;}. 4 egg whites

1 yolk

1/3 banana

1/3 cup of oatmeal | |<>{color:#000;background:rgba(0, 0, 0, 0);}. Meal 2|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1 tbsp of natural peanut butter

1scoop whey protein | |<>{color:#000;background:rgba(0, 0, 0, 0);}. Meal 3|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 4 oz of protein from any source e.g. turkey, chicken etc

1 cup of asparagus

3 oz sweet potato | |<>{color:#000;background:rgba(0, 0, 0, 0);}. Meal 4|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. 1 tbsp of natural peanut butter

1scoop whey protein | |<>{color:#000;background:rgba(0, 0, 0, 0);}. Meal 5|<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. Small green salad

4 oz of any protein source

Meal 6 3 egg whites no yolks


[+Ketogenic Diet +]

There is a diet that has been proven to work with the goals of the cutting phase and this is the Ketogenic diet. This is a diet followed by a number of professional bodybuilders as it is known minimize fat accumulation to the absolute bare minimum.

The ketogenic plan sees you eating foods which have a high fat content and low carbohydrates whilst still offering adequate protein, and rather than providing your body with carbohydrates which in turn supply your body with energy you are forcing your body to burn off the fats that it is currently holding.

Founded in 1920 by Lyle McDonald, the ketogenic diet is popular all around the world and the idea behind the diet is for your body to receive less glucose from fats which sees your body enter into ketosis. This is the term used when the body uses fat for energy rather than carbohydrates. The ratio that is used in this diet is 4:1 of fat to a combination of protein and carbohydrates. If you choose to follow this diet it is important that you be sure to exclude high carbohydrate food sources such as grains, pasta, potatoes, bread, sugar etc.

What can you eat?

There are some foods that are more suited and ketogenic than others and there are also a number of variations of this diet available and used to reduce fat levels in the blood. When following a ketogenic diet plan, you are able to consume cream, butter, cheese, full fat milk and other dairy products. You can eat all types of meat, egg yolks all types of fish, nuts and extra virgin olive oils.

Therefore there are very wide boundaries and as such, it is quite easy to prepare your own meal plans. For beginners I have produced a sample diet plan that you can either follow or tailor to your own requirements.

Breakfast 2 eggs, 2 bacon and a tomato
Lunch Beef burger with lettuce
Dinner Red peppers mixed with green beans and mushrooms with fillet of salmon
Snacks Yogurt (unlimited quantity) and milk. Cheese approximately the size of a match box. Peanut butter and strawberries with cream


Foods to avoid when following the ketogenic diet

•starchy vegetables and fruits

•potatoes and sweet potatoes

•salad dressings








Pros and cons of the ketogenic diet

There are a number of positive and negatives that have been reported by those following the ketogenic diet, the most common of which are listed below:


The ketogenic diet sends the body into ketosis which sees the body using the fat as fuel rather than carbohydrates, and the ketogenic diet is effective to use even in the short term.


Following the ketogenic diet will see you having to consume food that is high in fat and over time this could cause issues such as hypertension and high cholesterol. This type of diet is limited and many of the beneficial fruits and vegetables are not allowed due to their starch content and this can also result in deficiencies of both vitamins and minerals. Finally if you follow the ketogenic diet for a long period of time you may find that your breath starts to smell horrible.
















Chapter 5 – Cardio for weight training

Before your muscles can emerge, the fatty area that they are nestled in has to be shed and the best way that you can achieve this is by undertaking cardiovascular exercises, more commonly referred to as cardio. It is important to note that the majority of professional bodybuilders do not see cardio as a very important aspect when reaching their goal and this is because excessive cardio can result in more harm than good. When someone does more than 45 minutes of cardio per day, their body will stop burning fat and use the muscles for energy instead, and the result is that the muscles are consumed and the person is left with a fewer muscle to fat ratio.

It is the muscles that determine the rate of our metabolism and less muscles will mean a slower metabolism, to the point that those who focus extensively on cardio can even become fatter in the long run and not any stronger.

High intensity interval training (HIIT)

The most favored form of cardio workouts by women is HIIT, which stands for high intensity interval training. The reason why women choose this type of training is that it is a proven way to burn off fat quickly and effectively. Better still the entire workout doesn’t require much time meaning that routines can fit into your daily life quite easily.

As the name suggests, high intensity interval training requires you to go from low intensity to high intensity back to low intensity and so on. Like all forms of exercise it is vitally important that you warm up and the following is a general warm up routine that can be followed by all regardless of experience:

-Touch toes, 15 times

-Lunges, 10 times

-Side lunges, 10 each side

-Bottom kicks for 25 yards

-High knees for 25 yards

-Arm circles, 20 times

-Trunk twists, 20 times

-Bends to the side, 20 times each side

I have set out the following tables with routines that you can use, depending on whether you are bulking or cutting:




[+HIIT for bulking +]

Saturday/Sunday|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest




HIIT for cutting

Saturday/Sunday|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest|<>{color:#000;background:rgba(0, 0, 0, 0);}. Rest








Chapter 6 – Weight training to develop muscles

When it comes down to weight training, cardiovascular workouts are not considered as important as weight training. Weight training is where the real bulking and cutting occurs with cardiovascular exercise just being a way to speed the entire process up. Taking this into consideration it is easy to understand why the majority of weight trainers and body builders devise their own training regimes, and this is so that they can get the desired results.

We will now look at a number of tried and tested routines for the female weight trainer.

Are you ready for weight training?

Once you feel that you are ready to begin weight training, it is advisable for you to start slowly and exercise no more than three times a week, preferably on non-consecutive days such as Tuesday, Thursday and Saturdays. On each of these days you will complete a full body workout and this will include the following:

-75 degree incline dumb bell bench press

-Dumb bell bench press

-Dumb bell pullovers

-One arm rows

-Dumb bell upright rows

-Dumb bell curls

-Bent over lateral raises

-Leg extensions

-Overhead triceps extensions

-Dumb bell squats

-Lying leg curls

-Dumb bell lunges

-Calf raises

1) Example exercise Plan 1

Monday – Wednesday – Friday

Perform cardio workout each day focusing on the HIIT routines for faster weight loss; do not exceed 30 minutes for cardio.

Week 1 – 4

Perform 2 sets of each exercise and 10 repetitions for each set, make sure that you rest for one minute after each set.


Week 5

Start doing 3 sets per exercise and 10 repetitions of each.

Example exercise Plan 2

Many weight trainers recommend that you focus on just one exercise for each part of the body. For example although there are a number of abdominal exercises available you might just want to perfect one specific routine as a beginner, before you move on to others. Here are some of the most basic categories and the workouts that fall within them. As a beginner you will be choosing just one per category.

table{background:transparent;}. |<>{color:#000;background:rgba(0, 0, 0, 0);}. Hip Hinge|<>{color:#000;background:rgba(0, 0, 0, 0);}. Pushing Exercise|<>{color:#000;background:rgba(0, 0, 0, 0);}. Single Leg| |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. Trap dead bar lift

Conventional deadlift

Sumo deadlift

Romanian deadlift |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. Bench press variations

Military press

Dumbbell variations

Push press

Push ups |<{background:rgba(0, 0, 0, 0);}.
p<>{color:#000;}. Forward lunges

Reverse lunges

Lateral lunges

Single leg hip thrust

Step ups |


2) Example exercise Plan 2


30 minutes of low intensity cardio

2 sets of 10 repetitions for all of the following, with 1-minute rest after each set:



-Skull crushers

-Cable crossovers

-Flat barbell bench

-Incline dumbbell press




2 sets of 10 repetitions for all of the following, with 1-minute rest after each set:



-Seated leg curls

-Straight leg dumbbell lift

-Walking lunges

-Seated leg extensions

-Standing calf raises


30 minutes of low intensity cardio

2 sets of 20 repetitions for all of the following, with 1-minute rest after each set::


-Exercise ball crunch

-Machine crunches

-Bicycle crunches

-Hanging leg raises




30 minutes of low intensity cardio

2 sets of 10 repetitions for all of the following, with 1-minute rest after each set::


-Lat pull downs

-Barbell rows

-Good mornings

-Barbell wrist curls

-Dumbbell curls

-Preacher curls




45 minutes of low intensity cardio

2 sets of 12 repetitions for all of the following, with 1-minute rest after each set::


-Cable front lateral raises

-Dumbbell military press

-Dumbbell side lateral raises

-Smith machine shrugs




45 minutes of low intensity cardio


When it comes down to it, you are free to do whatever exercises you want for cutting and bulking. The most important things to remember are safety and balance. It is important that you make sure you are not placing yourself in danger with excessive exercises yet at the same time making sure that you provide your full body with a workout. The majority of professional weight trainers assign a specific day for specific body parts, such as:


Day 1 – Exercises for the biceps, triceps and shoulders (upper body workout)

Day 2 – Exercises for the thighs, hamstrings and calves (lower body workout)

Day 3 – Exercises for the abs, back and chest (core workout)


You should start planning your workout system from day one, and then settle for the plan that works best for you.


New Techniques

Recently there has been the emergence of a new technique that is called clean bulking. This is a method whereby the person tries to gain muscle mass without adding fat. It is effectively a combination of the cutting and bulking processes that we have looked at, and helps you to condense your weight training system into fewer weeks. Regardless of how good this may sound it really is not advisable for the beginner as they are far more likely to end up injuring themselves; however, once you have mastered both the bulking and cutting phases of weight training you could look to make clean bulking your next goal.

















Chapter 7 – It is all about safety

Even the most professional weight trainers with years of experience can get injured when working out, which is why it is so crucial to always keep the following safety tips in the forefront of your mind while you are weight training. With zero instances of injury, you will find that you reach your goal of getting a fit body much faster.

The following are the most common tips that you need to ensure that you stay safe whilst training:

1.Stretch and warm up

There are warm up suggestions in the previous chapter and you need to follow these every time you train with no exceptions. Warm up exercises are designed specifically to minimize injuries, which can be fairly common in weight training particularly amongst overzealous beginners! It is important to remember that you do not want to put too much strain on your muscles during your first few days, as this will simply result in delays in your training because you will then have to rest and repair injuries.

2.Study the machinery

Even if you have worked out in a gym for years, chances are that you are not familiar with every single machine that they have available. When you are weight training, you will find yourself using machines that you would have never considered for weight loss in the past. Due to this, it is important to study any new equipment completely and watch how others use them before you begin. Consider asking the gym instructor for proper use to ensure that you sustain no damage or injury when you use something new. Remember that weight training equipment is heavy and one slip could be potentially disastrous.

3.Think about your form

During the first week, your concentration should be specifically on your form rather than on the speed or number of sets you can make. You should go as slow as you feel you need to and make sure that you are situated near a mirror, if available, so that you will be able to see any problems and correct them immediately. Bad form will not only cause injury but it will also make the exercise completely inefficient as you will not be targeting the right muscles properly. It is a good idea to have a gym instructor or personal trainer on hand to correct your form; however, if this is not an option, then check out exercise tutorials on trusted websites before trying a new exercise.

4.Make sure you rest

Workout schedules for beginners are specifically designed so that they can have a rest day after a full body workout. This is really important as your muscles will need time to recover from the strain that you have put them under. Muscle mass typically increases because with every small movement you create a tiny tear. The body works to refill the tears, therefore increasing the size of the relative muscles. If you do not allow the body a rest day, it will not have time to repair the muscle damage and the tear gets bigger and bigger. This in turn leads to pain and injury.

5.Basic is best

All beginners should start following a beginner’s routine such as the routine shown in the last chapter. This routine contains only basic movements with full instructions on how to perform the moves that any beginner can easily adapt. Leave the complicated moves to those more advanced until you feel completely confident and ready to progress forward.

6.Stay hydrated

No matter what energy drinks claim, the truth is that nothing beats water to provide you with sufficient hydration to stay healthy. Remember that the guidelines are a minimum of 8 glasses of water per day; this rule is also dependant on how much you sweat throughout the day. If you sweat profusely due to a good cardio session and weights workout, it makes sense to drink more water. Drink as required but just remember to stick to water.

7.Know your limits and remember to breathe!

If you feel that your body is straining or is about to give up, stop! Body building is about pushing boundaries but this is not what you are supposed to do. Use your first training day as a baseline and note how many reps you are able to do. The following day you need to and increase your reps and so on as the days pass, you are aiming for gradual improvement rather than a significant jump. Signals to watch out for include nausea, dizziness and loss of balance as these are all signs that you are overdoing things.

8.Dress properly

It is important that you wear the correct attire when working out. Overly loose clothing will see you running the risk of getting caught up in the equipment, compromising your form and making every movement potentially dangerous. Good shoes are vital as they will provide the correct support through standing routines. It is not necessary for you to purchase special body building clothes, any sports clothes will do provided that your movement is in no way hindered.

9.Continual observation

It will take about two weeks for you to start noticing any significant changes to your body shape when you begin weight training. It is a good idea to reassess how you are doing in order for you to see whether you are improving or not. This is also an excellent way to see if it is time for you to move onto a higher and more demanding routine.

10.Weight training – men vs. women

While the principles for weight training for men and women are closely related, this doesn’t mean that you can interchange one with the other. The female diet and workout routine should be left to the females and vice versa. This is due to the body composition of men and women being completely different. Male muscle mass is bigger, meaning that their workouts can be more extreme. Men also have a larger supply of testerone which is directly linked to muscle mass. Therefore, if you are checking out weight lifting tips and techniques online, be sure to choose the methods that are suggested for women.

Weight training is not a short term goal; it requires willpower and perseverance for you to achieve the results that you want. The good news is the end results are more than worth it, as you will get the best figure you have ever had regardless of your body shape.

From this point onwards you have two options: continue weight training and begin competing or simply maintain the body you now have and enjoy all of the perks that come with it. Whatever your choice, you can be guaranteed after all the bulking and cutting cycles you have undergone you truly deserve your new and improved fabulous body!













Chapter 8 – Why you need to lift weights

It is a fact that weight lifting is one of the best ways for you to gain strength and be confident about your body. It is also true that many people incorrectly assume that lifting weights will see you becoming bulky and is really only for men. Once you see the benefits of weight training, all doubts will be banished from your mind and you will see that it is time for you to dispel the myth that weight training will turn you into a female version of the incredible hulk because it won’t.

Lifting weights will tone and strengthen your muscles in a way that no other form of exercise can. Apart from this, women who weight train find that not only do they change physically but also mentally, proving that weight lifting gives women a completely new attitude towards their fitness.

Reasons why women should lift weights

1.Perfect posture

If you experience poor posture related to back or neck issues this could be prevented completely by exercise. Weight training is a great help too, with some of the biggest changes reported to be in posture.

We all take advantage of our posture, particularly if we are desk bound. We sit with rounded backs, shoulders forward and are leg muscles in a state of total inactivity. After just 2 – 3 weeks of weight training you will see vast improvements in your posture.

2.Shape your muscles

Lifting weights sees your muscles tackled in a completely different way than by any other form of exercise and provides shape and definition. Building muscles is not just about shape as you also need to have a healthy lifestyle, which can help you not only to burn calories but also to avoid injury. Muscle that is lean because of it being metabolically active will burn calories even when you are not exercising.

3.Injury prevention

If you do not use your muscles enough you are going to be far more prone to injury. Generally people that run or cycle but do no form of weight training are likely to pick up an injury as the muscles that surround the joints do not strengthen and this is why professional athletes have an element of weight training in their training schedules.

4.Weight training helps with other sports

If you are an athlete or in training for a sporting event, weight training will be of a great help.

5.Improvements to your self esteem

It makes complete sense that by getting fit, you will feel better about yourself. Before you know it ,you will be capable of doing far more in the way of physical exercise and be your own inspiration.

6.Burn the fat

If you think that cardio is the best way to burn your fat, you are wrong. While the main aim of weight training is not to burn fat, lifting weights reduces body fat far quicker that you can imagine and weight training burns more calories than steady cardio. This is because weight training burns the fat during and after your workout session. It has been proven that women who completed an hour’s weight training burnt about 100 more calories in 24 hours than those who had not completed any weight training.

7.Super charge your metabolism

By replacing your fat with new muscles, your metabolism will also increase. Lean muscle is essential for boosting your metabolic rate as you grow older.

8.It is super safe

Weight training is nowhere near as dangerous as you may think. The majority of people are scared of injuring themselves but there is no reason why weight training should be any more dangerous than any other physical activity. With this in mind there is no reason for you as a beginner not to start immediately.

9.Maintain bone strength

There are few people that think about the strength of their bones and when they do it is often too late. Brittle bones is a condition predominantly suffered by women, and the good news is that weight training is an excellent way to strengthen your bones.

10.Confidence boost

Weight training gives you an inner confidence. Trust me on this one! You will find yourself radiant with confidence – not arrogance, I mean that quiet inner confidence – once you start weight training.

11.Healthy in your old age

If you want to live a long and healthy life, weight training will give you a huge advantage. The best thing is that it is never too late to make health progression regardless of your age.


12.The only way to improve your speed

If you are looking to improve your speed and power the only way you can is by using some resistance when exercising and some type of load as failure to do so will result in no progress being made. The biggest mistake women make is to train for weeks on end with the same weights without realizing that their body will adapt to the weights after the first couple of weeks and therefore change is a necessity.

13.OMG you look amazing

Most people in this world have a different view on what they see as an attractive feminine body shape. Most people would also agree that women who look their best are those who look fit, healthy and confident!

14.No excuses

It would be easy to continue to list all of the good things that women can derive from weight training and with the endless list of benefits there is no reason why you shouldn’t head straight to the weights.

At the end of the day, there are many women who do not weight train purely because they are not aware of the benefits. There really isn’t a downside as far as weight training is concerned it really is up all the way! There is nothing in your physical being that will not benefit and be improved; you really have got everything to gain and nothing at all to lose. Forget the excuses and head straight to the weights!













Chapter 9 – Weight training & body confidence

By now you should understand all of the benefits that you can gain from weight training; however, if you are still pondering here is a quick reminder of the physical benefits:

-Builds your muscle strength and size

-Boosts reflexes, joint stability and function

-Increases the number of calories that you burn due to your added muscle mass

-Increases your resting metabolic rate leading to more calories burnt

-Boost your power and speed

-Improves your skin

-Provides a boost to your brain power

-Is a natural way to a better night’s sleep, fat burning ability, mood etc

These are just a few of the physical benefits that weight training can provide and if you are still not convinced, there is also the psychological benefits that weight training brings. Research that was undertaken via social media asked 100 women how weight training made them feel, and the responses were as follows:

-Weight training makes me feel strong (15 responses)

-Weight training makes me feel confident (16 responses)

-Weight training makes me feel unstoppable (8 responses)

-Weight training makes me feel sexy (22 responses)

-Weight training makes me feel rejuvenated (5 responses)

-Weight training makes me feel alive (15 responses)

-Weight training makes me feel like I can handle whatever life throws at me (10 responses)

-Weight training makes me feel happy (4 responses)

-Weight training makes me feel powerful (5 responses)

Do any of these answers resonate with you? I know that they do with me, particularly the confident, sexy and powerful! Physical strength itself boosts your mental strength too even if you are not really aware of this.

For a number of beginners when they start weight training they are convinced within 2 – 3 weeks that they look different. The reality is that although their strength may have increased quickly they look much the same. However, the mental change which is elicited due to their training influences the way they see themselves.

After a couple of months you will find that you begin to think that although you may not appear different you feel so much better with your regular weight training. You stop looking out for the physical changes and allow yourself the feel good feelings that weight training brings you.

When you are 6 – 9 months into your weight training it suddenly hits you how different you look to when you first begun and the physical changes are more apparent. It is when you reach this point that you will truly understand the power of weight training and that it really does provide numerous physical benefits and a real boost to your self confidence.

Physical and mental strength

There is an emotional feeling and satisfaction that only comes from weight training that has a really different feel to the feelings stirred by running a marathon or completing a yoga weekend. Physical strength leads to mental strength and will give you a sense that you can do anything, your body is strong therefore your mind is strong too.

Transform yourself with weight training

If you have not given yourself at least a year of weight training you will not be able to really experience the transformation that weight training will provide. Not only will weight training transform you physically but it also provides you with an inner self confidence that gives you the power to try new things. There is also the confidence boost that goes hand in hand with weight training and will leave you feeling and looking fabulous in and out of your clothes!














Chapter 10 – Personalized weight training program

Whether you are completely new to fitness or have been a stranger to exercise for a while, this chapter has been designed to ease you back into training or as a beginner to provide you with a concise and easy to follow weight training circuit with concise instructions on how each move should be executed.

Regardless of your level of fitness developing a solid foundation of quality movement and technique is an absolute must, and the best tool for the job is your own body weight. Good weight training routines emphasize movement patterns that are needed on a daily basis to provide you with painless optimum posture and strength within your own body.

Weight training routines can prepare your body for all of the demands that are made on it throughout your life and both life and weight training are unpredictable. Both exist and occur in a three dimension and involve complex movements of many of your joints at the same time. Therefore, it makes perfect sense that you learn how to handle your own body weight and how it moves through the day to ensure that you move as efficiently and confidently as possible.

Starting weight training will help to prevent any injuries as it develops muscle coordination and stability whilst also strengthening any weak areas that you may have in your body. The following introductory routine is perfect for you as a beginner and will crank up your metabolism and build the strength and confidence that you may have only ever dreamed of.

Weight training routines

Routine 1

Minute One: 5 reps of Bottom up squats

Minute Two: Golf Pickups, 5 each side

Minute Three: 5 reps of Railing rows

Be sure to set a timer for this routine and start the reps of the next exercise at the start of each minute.

Instructions for moves

[+Bottom up squats: +]

Squatting is one of the most used human movements and is used for things as simple as getting up out of a chair. Bottom up squats help to strengthen hamstrings, gluteals and quadriceps and will also improve your balance and stability.

[+Completing a bottom up squat: +]

Sit down on something so that your legs are bent at 90 degrees and your feet are shoulder width apart, sit up tall through your spine and look forwards. Reach forwards with your arms and drive your heels through the floor and using your glute muscles stand up. Squat down again so that you feel as though you are almost in a seated position pushing your bottom backwards as you lower yourself.

General guidance

-Be sure to keep your knees in line with your toes and not to tilt forwards

-Keep your spine straight whilst completing this movement

-Before standing take a deep breath and stand proud

-If you find that you need a little extra help to begin with, use your hands to push off of your knees on the way up and to descend if necessary

-In order to create a counterbalance hold your arms out in front of you as you stand

To make this movement easier use a higher platform and once you have mastered the move make it harder by using a lower platform.

[+Golf Pickups: +]

This exercise is designed to strengthen your hamstrings, lower back and glutes. It will also strengthen your core and stretch your hip flexors.

[+Completing golf pickups: +]

Begin in a standing and shift your weight onto your left leg, then balancing on your left leg, tilt forwards from your hips and lift your right leg out straight behind you until your body is in line with the floor. Reach to the floor as if you are picking up a golf ball and then come back up contracting your left bottom muscle as you lower the right leg, Complete the entire set on this side, then switch leg.

General guidance

-Aim to create a straight line that runs from your head through to your outstretched foot

-Keep your hips in line with the floor and don’t roll them to one side

-Maintain the natural curve of your back, don’t hunch to extend further

-Rest your hand of the same side on your front leg if required

To make this movement easier do not tilt as far and once you have mastered the move make it harder by tilting your torso forwards and raising your back leg even higher.

Routine 2

Minute One: Bear crawl, 10 steps either side

Minute Two: 5 reps of assisted squat to muscle ups

Minute Three: 5 reps of assisted pushup then hold in the plank position for the remainder of the minute

This routine should be completed three times, starting each new set of exercises at the beginning of each minute and resting for the remainder of minute one and two.

Instructions for moves

Bear crawl

This modified crawling exercise will not only strengthen your arms, legs and chest but it will also stretch your hips and improve your stability in your shoulders.

[+Completing bear crawls: +]

Get onto your hands and knees with both hands on the floor; lift your knees so that you are balanced on your hands and feet with your hips almost parallel with your shoulders. Keeping your back and arms straight move your left foot and right hand forwards then move your right foot and left hand forwards.

General guidance

-You need to keep your torso parallel with the floor and keep your hips lower than your shoulders

To make this movement easier perform it faster and once you have mastered the move slow everything down. Begin with each step taking 5 seconds and then slow this to 10 seconds. You can also try doing the move backwards and then crawling up a hill or staircase.

Assisted squat to muscle ups

This exercise will target the whole body, and makes use of your strongest muscles as it combines squatting, pushing and pulling.


Completing assisted squat to muscle ups:

Set up a bar at chest height, if you don’t have a bar then a countertop will work just as well, begin in a standing position whilst holding on to the countertop with your palms face down. Sit back and go down as far as you can. Push down through your heels and pull yourself back up with your arms. When you are standing jump and push yourself up to a straight arm position above the counter. Use your arms slowly lower yourself to the starting position and repeat.

General guidance

-In the second step be sure that you are sitting back and down, your hips should ideally be below your knees

-When doing this exercise you should feel both your glutes and hips working, to increase their involvement step a little wider and turn your toes out further

To make this movement easier let your arms do more work during the squat ascent and once you have mastered the move sit even further back in the second step and when you can complete the move comfortably begin to speed things up.

Railing rows

This exercise helps to strengthen your arms and back. Set a bar to chest height or if you are doing the exercise at home use a door, just face the edge of the door place one foot either side of the door and hold both door knobs, just be sure that you body is horizontal.

Completing railing rows:

Start with your palms facing the floor and grab the door knob with your hands slightly wider than a shoulder width apart. Keeping your feet either side of the door, lean back and extend your arms, keeping your body straight. Bend your arms at the elbow and pull yourself towards the door.

General guidance

-It is important to keep your body rigid and straight through this exercise

-Focus on pulling your elbows back and your shoulder blades together and down when you are on the way up

To make this movement easier let hold onto the door higher up but no higher than your head and once you have mastered the move hold the door lower down so that your body is closer to the door.

Assisted pushup

This exercise will help to stabilize your shoulder blades whilst developing the strength that is required for a full pushup.

Completing assisted pushups:

Stand about 3 foot away from your countertop and place the palms of your hands on the counter, keep your arms straight and shoulder width apart plus your feet hip width apart. Keep your body straight move your chest towards the counter and then push yourself back to the start position. Once you have completed 5 reps, hold the plank position at the bottom of the pushup for the remainder of the minute.

General guidance

-It is important to keep your body rigid and straight through this exercise

-Do not allow your hips to sag

-Keep your neck lengthened looking straight ahead

-Be sure to keep your elbows tucked into your sides and don’t allow them to flare out

To make this movement easier put your hands higher so that you are pushing less body weight. You can also move further away from the counter as the more upright your body is the easier this movement will be. Once you have mastered the move use a box that is roughly hip height and perform the exercise with your hands on the box and your feet about three feet away. Your body will be at a 45 degree in the bottom position and for an even greater challenge try pushing off of the floor.

Weight training at home

There really is no need for expensive gym membership to achieve your fitness goals, with the correct home workouts you can lose weight, build muscle and create that dream body that you aspire too.

Whether you are looking to burn fat or sculpt killer abdominals it is all achievable without even leaving home and all you need to begin is your own body weight.

Following a simple routine which includes, lunges, squats, pushups will help you to build muscle provided that your diet is also tailored towards building muscle, and by tailoring your diet you will just get stronger. When you get to the point where you feel you have reached a plateau, you can always put some weight in a backpack and then wear this to make the workout harder.

Remember that you may find that it is necessary to bulk and cut for a number of cycles until you start to see any major changes but even after the first set of cycles you should start seeing some results. It is important to remember that everyone is different however the rule regarding calories still applies and this is learning how many calories you need to achieve your desired results.

Now that you understand the basics and can see how easy it is to begin weight training in the comfort of your own home it is time to start putting your knowledge into practice and working towards a killer body that you will be proud of!


I thank you again for choosing this book. I do hope that it has helped you take the first steps to building a sexy, lean and strong body.

The next step is to follow the system as set out within this book and stick to it consistently. Before you know it, you will begin to notice the changes. If you have often wondered how other women look so good, the answer is that they are dedicated to their weight training program. Now you know how easy it can be and that you do not even need to leave your own home to get results. But remember, the secret to achieving your ideal body shape is hidden in your daily routine so make sure you are consistent with your weight training routine.

I wish you all the best as you set out on your own personal journey to achieve the body that you have only ever dreamed of. You now have the tools so go ahead, get started on becoming a Feminine Warrior!

Good luck and enjoy!


The Feminine Warrior: Weight Training for Women. How to shred body fat, get lean

The Feminine Warrior Fitness for Women! This is the ultimate fitness training and workout compilation for females. I don’t know about you but I grew tired of spending endless hours on the treadmill, following the same old boring workout routines week after week, month after month, with little to no results. That’s when I decided to research and develop an effective weight training program for women that yields sexy, lean and toned physique. This is a workout routine that takes minimum time for maximum results to lose fat, build muscles and tone your body. Most importantly, this program will give you unstoppable confidence and unshakable self-esteem. The Feminine Warrior weight training program will show you proven ways to train the female body and achieve the bikini body you’ve always wanted. You will get an in-depth look into the benefits of weight lifting, as opposed to the conventional cardio exercises that yield little to no change. Say goodbye to the old workout routine and say hello to the most effective, weight training program that will shred your body fat, get you lean and looking sexy in no time. This is a must read! Here is what you will learn from the Feminine Warrior weight training program: • What is weight training for women? Why do you need to lift weights? • The two phases of weight training: bulking and cutting • Eating plan for each phase • Cardio for weight training • Safety tips in weight training • Body confidence and mental strength • And much, much more! Today only, get this Amazon bestseller for free. Read on your PC, Mac, smart phone, tablet or Kindle device. Take charge of your fitness and download this book for a limited time free offer! Tags: Weight Training, Build Muscle, Fat Loss, Lose fat, Weight Loss, Lose Weight, Increase Endurance, Bodyweight Exercises, Strength Training, Bodyweight Fitness, Bodybuilding, Home Workout, Diet, Lifestyle, Healthy, Exercise, Train Hard

  • ISBN: 9781310453007
  • Author: E. Jeon
  • Published: 2016-03-20 03:20:13
  • Words: 10147
The Feminine Warrior: Weight Training for Women. How to shred body fat, get lean The Feminine Warrior: Weight Training for Women. How to shred body fat, get lean