How to have a perfect physique? Body 10 for women.
In this article we are going to show our approach to what we consider to be an aesthetic and healthy body in a woman. Before you continue reading, we want to make it clear that the most important ability to achieve this goal is perseverance. Rome was not built in a day. Once we are clear about this, we invite you to continue reading this post so that you have a general idea of what it is and how to have a perfect physique.
What is a perfect physique?
This point is almost as important as the how. It is clear that aesthetics and beauty are subjective concepts that can vary (and do) enormously depending on the person. At Fitenium we advocate a type of body that has three characteristics: health, strength and a low percentage of fat.
- Health: it is the most important characteristic of all. The bodies of the models of the 90s with an obvious underweight gestated based on starvation do not consider that they radiate beauty. A perfect body has to allow its owner to live with health and energy to have a better quality of life.
- Strength: Another stereotype that we are totally against is that women should not have muscle and be strong. For us, a beautiful girl has the ability to train and perform sportingly, for which an adequate muscle mass is needed.
- Low fat percentage: we always hear that it is aesthetic to have a toned body, right? Well, that is nothing more than gaining muscle mass and lowering the fat percentage. It is true that women due to genetics have a higher fat percentage than men, but normally 15-20% fat with adequate muscle mass ends up generating healthy and aesthetic bodies.
Starting from these bases, we will explain how to have a body 10: healthy, strong and lean.
I want to get a perfect body, what should I know?
Perfect, you have decided to change your habits to gain physical performance, health and aesthetics, now you have to be clear about some very important concepts if you do not want to become frustrated and abandon your goal without achieving it.
- Constancy: we never tire of repeating it, do you want to know those exercises to have a flat stomach and firm buttocks? Great, but don’t forget that the results are not a flash in the pan, but require a very high dose of perseverance to have a perfect physique.
- Diet: more than a diet, this is about having a healthy lifestyle, learning to eat healthy without knowing which foods we will leave for our cheat meals, which ones are more satiating and efficient, and knowing how to cook them to achieve our goals without giving up flavor is vital to be able to maintain the key point: constancy.
- Training: here you must not fail either, it is better to set realistic goals than not going 6 days a week at first and then ending up failing after a drop in energy. Later we will talk about those exercises to tone a woman’s body and how to execute them.
- You Are You: It’s ridiculous to try to compare yourself to other people. Some people move faster and others slower. Some develop some muscle groups better than others. Other people will have an easier time staying lean and others will gain muscle mass easily. And yes, we all know someone who has that enviable genetics that makes them progress very quickly without apparent effort. The important thing is to know that here we “fight” against ourselves and comparing ourselves with others does not contribute anything, especially if we talk about “influencers”, Hollywood stars and other internet salesmen who try to sell us their system on how to have the perfect physique in a few weeks.
How to eat?
As we discussed previously, this is not about following a specific diet by weighing food or going hungry, no one achieves the perfect physique this way. It is not necessary to make a great effort because it will hardly be maintained over time and that is not sustainable, which cannot coexist with our main weapon, which is perseverance, when executing this guide on how to obtain a perfect physique.
Basically, our recommendation is to calculate the recommended caloric intake for our weight based on our basal metabolism and then make a simple division of macronutrients. To know how to have the perfect physique, we like to use the Harris Benedict formula and apply the appropriate multiplier. It is summarized in the following:
Basal Metabolic Rate = (10 x weight in kg) + (6.25 height in cm) – (5 age in years) – 161
To calculate the adequate calorie intake we apply the correct multiplier depending on our physical activity:
- Little or no exercise Daily Calories Needed = BMR x 1.2
- Light exercise (1-3 days a week) Daily Calories Needed = BMR x 1.375
- Moderate exercise (3-5 days a week) Daily Calories Needed = BMR x 1.55
- Heavy exercise (6-7 days a week) Daily Calories Needed = BMR x 1,725
- Very vigorous exercise (twice a day, very hard workouts) Daily Calories Required = BMR x 1.9
If you have doubts about which multiplier to apply, always take the lower one.
Once we know how many calories we consume to have a body of ten, we must reduce 20% if we want to lose fat and apply an increase of 20% if we want to gain muscle mass. When we have the calories that we will consume for our goal, we will have to distribute them between proteins, carbohydrates and fats. Each gram of carbohydrates and protein equals 4 calories, but in the case of fats it equals 7 calories.
Our advice is to obtain between 1.6 and 1.8 grams of protein per kilo of weight and the rest of the calories from fat and carbohydrates, provided they are of good quality. We don’t need to have an exact amount, but we do need to try to prioritize lean foods with high protein content. Some examples of this type of food are the following:
- Chicken breast: per 100 grams it contains 98 calories, divided into 22 grams of protein, 1 gram of fat and 0 grams of carbohydrates.
- Lean beef: per 100 grams it contains 98 calories, divided into 20 grams of protein, 5 grams of fat and 1 grams of carbohydrates.
- Egg Whites: per 100 grams contains 49 calories, divided into 11 grams of protein, 1 gram of fat and 0 grams of carbohydrates.
Thus, if we have 150 grams of egg white for breakfast, 150 grams of beef for lunch, and 150 grams of chicken breast for dinner, we will obtain 79.5 grams of protein. If we start from a weight of 60 kilos, only between 15 and 30 extra grams will be missing to have a good protein intake. Where do you get those extra proteins? There are many options: serrano ham, cheese, salmon are perfect to obtain that protein that we lack together with good quality fats.
Therefore, if we start with a 60 kilogram, 165 cm tall, 25-year-old woman who wants to lose fat and trains 3-4 times a week, our caloric intake would be (10 x 60) + (6.25 165) – (5 25) – 161 = 1341 calories. Subsequently, as having the perfect physique is our goal, we apply the multiplier of 1.55 since we do moderate exercise, giving a caloric intake of 2078 calories. Finally, as we want to lose weight, we reduce calories by 20%, giving a final result of 1,663 calories. We apply 60*1.7 = 102 grams of protein, which is equivalent to 408 calories, and we can take the remaining 1,255 calories from wherever we want.
How to train?
Do not expect a table of exercises to have a flat stomach and firm buttocks, here we promote exercises to improve the general physical condition of our body and the diet will be what determines our physical change
Our recommendation is to train with basic exercises, which are perfect exercises to tone a woman’s body. We do not recommend at all to train only the lower body, which is something relatively common in women (curiously, in the case of men, they only train the upper body), but to develop our entire body in a harmonious way.
A good base to start the training is this fullbody routine to be executed three days a week with one rest:
Monday:
Sumo Squat 3×12
Stride 3×12 (front, rear, walking…)
Romanian Deadlift 3×12
Pull-ups 3xfailure (if we cannot do pull-ups, work with negatives or elastic bands)
Funds 3xfailure (if we cannot do pull-ups, work with negatives or elastic bands)
Press Militar 3×12
3×12 Dumbbell Fly
Isometric Plank 3xfailure
Wednesday:
Pulldown 3×12
Low pulley row 3×12
Barbell biceps curl 3×12
Triceps Extension 3×12
Press Banca 3×10
Lateral Raises 3×10
Quadriceps Extension 3×12
Roller abs 3×10
Friday:
Squat 3×12
Deadlift Dumbbells 4×10
Hip Thrust 3×10
Military Press Dumbbells 4×12
Flat bench pullover 4×12
French press pulley 3×12
Dumbbell Biceps Curl 3×12
Leg raises 4xfailure
If we follow these diet tips that count as getting a perfect physique and train consistently and efficiently, there will be no one who can stop you on the way to getting the perfect physique.
