Women’s Fitness Topics and How To Use Natural Bodybuilding for Body Sculpting

In this article I discuss several women’s fitness topics and how to use natural bodybuilding for body sculpting.

The interview below on women’s fitness topics and how to use natural bodybuilding for body sculpting was performed by Randy Featherston of KBJS 90.3 FM in Jacksonville, TX when I appeared on his morning show and talked about women’s fitness topics. Items that we covered were differences in a woman’s training program, the biggest mistake that women make when they decide to lose weight, diet programs and the importance of supplementation. Because I figured that the content of this interview would be most helpful to my women readers, I decided to summarize the interview and create a transcript of the most important items that were discussed.

Interview on Women’s Fitness and How to Use Natural Bodybuilding for Body Sculpting

Randy Featherston [RF]: Today we have national best selling fitness author and bodybuilding expert HugoRivera at the show discussing women’s fitness. Welcome to the show Hugo.

Hugo Rivera [HR]: Thank you for having me here Randy. Always an honor to be at your great show.

 

[RF]: Today we are going to discuss women’s fitness, in particular how can a woman get in shape and sculpt her body. How do you define Body Sculpting?

[HR]: Body Sculpting is the activity of losing body fat while gaining a moderate amount of muscle in order to re-shape your physique.

Body sculpting is nothing more than natural bodybuilding but instead of concentrating on gaining alot of muscle, only a moderate amount is needed in order to achieve the desired fitness goal that a woman wants.

By using concepts that we have learned through natural bodybuilding we combine weight training exercise to gain some muscle and cardiovascular exercise to burn some calories and fat. In conjunction with a balanced diet that consists of small meals thoughout the day to boost the metabolic rate and accelerate fat loss while gaining some muscle, and nutritional supplementation, the results provided by the program can re-shape any woman’s physique in no time.

[RF]: Is there really any difference between a body sculpting program for women than for men? Are we not physiologically pretty similar?

[HR]: Great question Randy. We are physiologically pretty similar but women tend to store body fat in different places than men, mainly the hips, glutes and triceps (which is the back of the arms). Therefore, the natural bodybuilding routines for women should be designed to target those problem areas and tone them. In addition, caloric requirements for women are different than that of males as well.

[RF]: How many times a week would you recommend training for a woman looking to body sculpt?

[HR]: At the very minimum, 3 days a week of 20-45 minutes of fast paced weight training coupled with 3 days of cardiovascular activity.

[RF]: What is the biggest mistake that you see women doing when attempting to lose weight?

Three mistakes come to mind:

a) Doing too much cardio and too little weight training thinking that they are going to get huge muscles. Fact is that women do not produce the amount of testosterone necessary to look like an Arnold Schwarzenegger back in his bodybuilding competitive days for instance. I have trained with women who hit the weights as hard as I do and they look very fit and feminine, not big. So having said that, please do not be afraid to hit the weights hard!

b) Not eating enough. Girls, you have to eat in order to increase your metabolism and prompt your body to lose the body fat and gain the muscle. Otherwise, your body will rebel in response to the low caloric intake and instead will retain body fat and lose the muscle.

c) Obsessing about weight. Remember that muscle weighs more than fat so sometimes when you start a body sculpting program the scale does not move but inches do. So focus on inches lost and not on weight as the scale alone does not give you an accurate picture of what’s going on.

[RF]: What sort of nutrition program do you recommend for women who are looking to lose fat and firm up?

[HR]: For most women with pretty sedentary lifestyles, a diet consisting of 40% carbs from low glycemic sources such as brown rice, oatmeal, sweet potatoes and vegetables, 40% proteins from lean sources such as turkey, chicken breasts, lean fish and lean red meats, and finally 20% good essential fats, such as extra virgin olive oil, fish oils and flax oil, is best. Calories wise, 1200-1500 calories is enough for most though if your activity levels are higher, you will need to increase your intake. It is crucial that meals are consumed every 2-1/2 to 3 hours to keep feeding the body so instead of three large square meals we will be having 5-6 small meals instead. The least amount of meals any woman should have would be 4.

[RF]: How important are nutritional supplements for a body sculpting program?

[HR]: They are very important because with today’s processing of foods it is virtually impossible to get all of the nutrients that one needs from food alone. Therefore, I would recommend a good multiple vitamin and mineral formula with extra calcium to guard against any nutritional deficiencies, chromium picolinate and alpha lipoic acid to ensure proper insulin metabolism, a meal replacement formula with a ratio close to 40/40/20 if always “on the go” in order to facilitate the 5-6 meal consumption requirement, extra vitamin C for its immune system building and cortisol reduction properties, and some essential fats in the form of extra virgin olive oil, fish oils or flax oils.

[RF]: What are the type of gains that someone in this program would experience?

[HR]: Within two weeks they should see an immediate increase in muscle tone and inches lost on the problem areas. More energy and better outlook on life are just a few of the side effects that come from it as well.

[RF]: If you could give one tip to women who are looking to lose fat and firm up, what would that tip be?

[HR]: Be consistent, be determined and be prepared. If you do not prepare your food in advance then you will most likely fail. Also, do not be afraid of weight training exercise as weights are your best friends when it comes to reshaping your body.

 

Sample Dumbbell Only Natural Bodybuilding Workout for Women for Body Sculpting

This natural bodybuilding workout for women can be performed in the comfort of your home with just a pair of dumbbells:

 

Natural Bodybuilding Workout (A) – Monday

Dumbbell Squat 3 sets of 15 reps (30-60 second rest)

Lunges (pressing with ball of the foot) 3 sets of 15 reps (30-60 second rest)

Stiff Legged Dead-lifts 3 sets of 15 reps (30-60 second rest)

One Legged Calf Raises 3 sets of 15 reps (30-60 second rest)

Push-Ups (on the floor or against the wall) 2 sets of 15 reps (30-60 second rest)

One Arm Dumbbell Rows 2 sets of 15 reps (30-60 second rest)

Dumbbell Flys on the floor 2 sets of 15 reps (30-60 second rest)

Two Arm Rows (Palms facing down) 2 sets of 15 reps (30-60 second rest)

Lateral Raises 3 sets of 15 reps (30-60 second rest)

Concentration Curls 3 sets of 15 reps (30-60 second rest)

Overhead Dumbbell Triceps Extensions 3 sets of 15 reps (30-60 second rest)

 

Natural Bodybuilding Workout (B) – Tuesday

Crunches 3 sets of 15-25 reps (30-60 second rest)

Leg Raises 3 sets of 15-25 reps (30-60 second rest)

Cardiovascular Workout: 20 minute walk outside (try to walk 1 mile in 15 min)

 

Natural Bodybuilding Workout (C) – Wednesday

Wide Stance Dumbbell Squat 3 sets of 15 reps (30-60 second rest)

Lunges (pressing with ball of the foot) 3 sets of 15 reps (30-60 second rest)

Stiff Legged Dead-lifts 2 sets of 15 reps (30-60 second rest)

Lunges (pressing with heels) 3 sets of 15 reps (30-60 sec rest)

Two Legged Calf Raises 3 sets of 15 reps (30-60 second rest)

Bent Over Lateral Raises 3 sets of 15 reps (30-60 second rest)

Dumbbell Shoulder Press 3 sets of 15 reps (30-60 second rest)

Lateral Raises 3 sets of 15 reps (30-60 second rest)

Triceps Kickbacks 3 sets of 15 reps (30-60 second rest)

Lying Dumbbell Triceps Extensions 3 sets of 15 reps (30-60 second rest)

 

Natural Bodybuilding Workout (D) – Thursday

Crunches to Side 3 sets of 15-25 reps (30-60 second rest)

Knee-Ins 3 sets of 15-25 reps (30-60 second rest)

Cardiovascular Workout: 20 minute walk outside (try to walk 1 mile in 15 min)

 

Natural Bodybuilding Workout (E) – Friday

Dumbbell Squat 3 sets of 15 reps (30-60 second rest)

Lunges (pressing with ball of the foot) 3 sets of 15 reps (30-60 second rest)

Stiff Legged Dead-lifts 2 sets of 15 reps (30-60 second rest)

One Legged Calf Raises 3 sets of 15 reps (30-60 second rest)

Push-Ups (on the floor or against the wall) 2 sets of 15 reps (30-60 second rest)

One Arm Dumbbell Rows 2 sets of 15 reps (30-60 second rest)

Dumbbell Flys on the floor 2 sets of 15 reps (30-60 second rest)

Two Arm Dumbbell Rows (Palms facing up) 2 sets of 15 reps (30-60 second rest)

Lateral Raises 3 sets of 15 reps (30-60 second rest)

Dumbbell Curls 3 sets of 15 reps (30-60 second rest)

Overhead Dumbbell Triceps Extensions 2 sets of 15 reps (30-60 second rest)

 

Natural Bodybuilding Workout (F) – Saturday

Bicycle Crunches 3 sets of 15-25 reps (30-60 second rest)

V-Ups 3 sets of 15-25 reps (30-60 second rest)

Cardiovascular Workout: 20 minute walk outside (try to walk 1 mile in 15 min)

 

If you find the information of this website useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here. Also, don’t forget to visit my www.UniversityofAbs.com site where you can get a free personalized nutrition plan.

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4 Comments

  1. You have given some very good advice that I plan to incorporate into my own regimen. What about fruits? Should they be avoided during training? I also like whole wheat bread. What about that? This would be a great future reference for my future female clients as well so I like to put into practice before I show it to someone else.

  2. women equate fitness with being a certain body size or weight loss to put it in even simpler terms 🙂

  3. hi, thanks for posting these routines, its very helpful to have a guide for what to do each day, especially for those of us who can’t get to the gym. I am unsure what each of the exercises are, and think it would be awesome if you were able to put these workouts into a video! thanks

  4. I never understand the girls who don’t want to eat enough when they’re doing a weight lifting program. That’s one of the best parts to me, how much more you’re able to eat (HEALTHILY, of course).

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