Female Body Sculpting is a concerted effort on behalf of an individual to seek perfection with regard to her physique. Women who want a sculpted body focus on burning fat and building lean muscle. Healthy dietary practices, cardiovascular exercise and strength training make up a well-rounded female body sculpting program. The American College of Sports Medicine recommends a minimum of 30 minutes of cardio five days a week and at least two days a week of strength training. Many female athletes perform much more than the minimum recommended amount when trying to sculpt their bodies, and 60 to 90 minutes of exercise a day may be necessary, according to the ACSM.
Facts about Body Sculpting
Reduce your caloric intake while trying to shed body fat. Try a moderate caloric reduction of 20 to 25 percent, recommends Tom Venuto, author of “Burn the Fat, Feed the Muscle.” A 25 percent reduction equates to eating about 500 fewer calories a day for most women. This will enable weight loss but provide enough energy to adhere to an exercise regimen.
Features of Body Sculpting
A female body-sculpting diet consists of healthy, whole foods, which are also referred to as clean foods. Focus on foods such as fruits, vegetables, whole grains and lean protein sources, according to the Weight-control Information Network. Protein, an important macronutrient in a body-sculpting diet, helps repair and build muscle. Adult females should consume approximately 46g of protein a day, according to the Institute of Medicine of the National Academies.
- Use your palm to determine your protein intake
- Use your balled fist to determine your vegetables
- Use your cupped hand to determine your carbs
- Use your thumb to determine your fat
Assuming you eat approximately four meals per day, here’s the portion recommendation at each meal:
For Ectomorphs
- 2 cupped hands of carbs
- 1 palm of protein
- 1 balled fist of veggies
- 1/2 thumb of fat
- 1 cupped hand of carbs
- 1 palm of protein
- 1 balled fist of vegetables
- 1 thumb of fat
For Endormorphs
- 1/2 cupped hand of carbs
- 1 palm of protein
- 1 balled fist of vegetables
- 2 thumbs of fat
These are good general guidelines because your hands are proportional to your body size. Be flexible and adjust your portions according to how you feel and the way you look. For example, if you’ve been gaining unwanted weight, try reducing your carbs to half of your cupped hands per meal and your fat to half of your thumb.
Body Sculpting perfection in a women is a lifestyle change and a combination of disciplined diet and exercise routine. It leads to the perfect body that people appreciate and brings pride to oneself.
