Would you look at that! They’re exactly the same! 💁🏻♂️💁🏼♀️ Whether you’re male or female the formula for achieving a strong, healthy and lean physique is exactly the same. Let’s go back to basics 💪🏼 To build muscle & strength - work your muscles with resistance training. This can be done by using weights or even doing bodyweight exercises, no need to get a gym membership if you don’t want to. Also you’ll need to eat the right foods and the right amounts to build muscle, more on that later.
To burn fat and become leaner - this comes hand in hand with resistance training. The more muscle you have the leaner your physique will look assuming you keep your body fat at a healthy level. Also your metabolism is faster and burns more fat when you have more muscle so resistance training helps to control your weight to a certain extent. Eating healthy nutritious foods in a calorie deficit will help shed fat from a food perspective.
Become healthier in general - all of the above, plus you should be working your heart and lungs out! Your cardiovascular system needs to be worked and is definitely the most important thing you should account for in your fitness journey. It’s not all about getting ‘ripped’ or ‘shredded’. It’s easy to forget about your heart, but to avoid health issues further down the line and live a long healthy life, make sure you start moving to get your heart rate up. That can be done through so many different things so there’s no excuse. Walking, cycling, gymnastics, yoga, hiking, ecstatic dance, rugby, football, HIIT, you name it..! Do what makes YOU feel good and fit.
Finally, get some rest! Sleep, take a break from working out. You know your body.
This is all the simple stuff that will help to build the body you want, but on top of that comes the nitty gritty that only you can dig deep down to harness. I’m talking about the dedication, discipline, conviction, intensity of your workouts, consistency of you eating habits & workouts, your hunger and your tenacity to get things done. Combine all of them and you’ll look back and wonder who you actually were before your transformation. Not just physically but mentally as well.