We will show you how to get that sculpted toned body, simple and easy.
Sounds intriguing?
Let’s jump in!
It is known that female muscle develops at about the rate of half of what a male would.
This is due to the fact that females simply don’t have the levels of testosterone in their body that’s necessary to produce significant amounts of muscle mass.
Top Tips for Sculpted Toned Body
Follow a good diet plan to give you the nutrients your body needs to grow your muscles.
Lifting progressive heavy weights is a priority for females to enable good growth.
Allow enough time for your body to recover, don’t exercise every day. But, this isn’t to say you can’t be successful.
With the right program in place, females can see gains of 1-2 pounds of lean muscle per month!
By following this guide and with some hard work and dedication and you will see your muscle gains.
Coming up we will show you step by step our specially developed exercise plan.
But first,
Getting your diet in line is half of the equation for getting results.
The following meal plan is going to help to provide the nutrients the female body needs to generate more toned muscle without adding any unnecessary body fat.
Since we know you want to stay lean while adding some additional curves to your body, this plan will help you accomplish that goal perfectly.
Easy to Follow Daily Meal Plan
| Monday | Breakfast | 6 egg whites, Salsa, 1 tbsp olive oil, 1 banana, 1 slice of whole grain bread |
| Mid Morning | ½ cup Greek Yogurt, 1 cup blueberries, 2 tbsp flaxseeds | |
| Lunch | 6 oz chicken breast, 1 small whole wheat tortilla, Sliced veggies, 1 tbsp olive oil, salad dressing, 1 orange | |
| Mid Afternoon | 1 scoop whey protein powder, 1 apple, 10 almonds | |
| Dinner | 6 oz lean steak, 5 spears asparagus, 1 small sweet potato, 1 tbsp olive oil, 1 tbsp lemon juice | |
| Before Bed | ½ cup low-fat cottage cheese, 1 tbsp natural peanut butter | |
| Tuesday | Breakfast | 6 egg whites, Salsa, 2 slices whole grain bread, 1 tbsp natural peanut butter, 1 banana |
| Mid Morning | 1 can of tuna, Celery and carrot sticks, 1 oz cheddar cheese, 1 slice whole grain bread | |
| Lunch | 6 oz turkey breast, 1 cup brown rice, Steamed broccoli, 10 almonds | |
| Mid Afternoon | 1 scoop protein powder, 2 kiwi fruits, 20 pistachios | |
| Dinner | 5 oz salmon, 2 cups steamed broccoli, 1 small potato | |
| Before bed | ½ cup cottage cheese, 2 tbsp flaxseeds | |
| Wednesday | Breakfast | 1 cup cottage cheese, 1 cup blueberries, ¾ cup bran cereal, l2 tbsp slivered almonds |
| Mid Morning | 1 scoop whey protein powder, 1 orange, 10 almonds | |
| Lunch | 1 can of tuna, 1 cup brown rice, Salsa, Diced peppers, carrots and onions | |
| Mid Afternoon | 2 hard-boiled eggs, 1 apple, Carrot and celery sticks | |
| Dinner | 6 oz codfish, Steamed cauliflower, 1 cup cooked quinoa, 1 oz cheddar cheese | |
| Before Bed | 1 cup Greek Yogurt, 2 tbsp flaxseeds | |
| Thursday | Breakfast | 3 links turkey sausage, ¼ cup oatmeal (raw measurement), ½ grapefruit |
| Mid Morning | 1 cup cottage cheese, 1 banana, 1 tbsp peanut butter | |
| Lunch | 6 oz chicken breast, 1 cup whole wheat pasta, ½ cup tomato sauce, Chopped veggies as desired | |
| Mid Afternoon | 1 scoop protein powder, 1 apple, 20 almonds | |
| Dinner | 6 oz steak, 2 cups steamed broccoli, 1 large sweet potato, 1 oz cheddar cheese | |
| Before Bed | 1 cup skim milk, 1 apple | |
| Friday | Breakfast | 1 whole egg, 1 cup bran cereal, 1 cup milk, 10 almonds, 1 cup grapes |
| Mid Morning | 1 cup low-fat yogurt, 1 cup raspberries, 2 tbsp slivered almonds | |
| Lunch | 6 oz chicken breast, 1 small whole wheat pita, Lettuce, onions, peppers, mushrooms, 1 apple | |
| Mid Afternoon | 1 can of tuna, Salsa, 1 cup corn, 2 small slices avocado | |
| Dinner | 6 oz turkey breast, ½ cup brown rice, 2 cups mixed greens, 1 tbsp Italian salad dressing | |
| Before bed | 1 cup cottage cheese, 1 tbsp almond butter | |
| Saturday | Breakfast | 6 egg whites, 1 orange, Salsa, Chopped vegetables, 1 tbsp olive oil, 1 slice whole grain bread |
| Mid Morning | ½ can salmon mixed with 1 tbsp low-fat mayonnaise, Celery sticks, 5 whole grain crackers | |
| Lunch | 6 slices low-fat deli chicken meat, 2 cups mixed greens, 1 tbsp Italian salad dressing, 2 slices whole grain bread | |
| Mid Afternoon | 1 cup low-fat yogurt, 1 cup strawberries, 2 tbsp flaxseeds | |
| Dinner | 6 oz chicken breast, ½ cup brown rice, 2 cups steamed broccoli, 10 almonds | |
| Before Bed | ½ cup Greek yogurt, 1 small peach | |
| Sunday | Breakfast | 6 egg whites, 1 oz low-fat cheddar cheese, 2 slices whole grain bread, Diced veggies |
| Mid Morning | 1 scoop whey protein powder, 1 orange, 8 cashews | |
| Lunch | 1 can tuna mixed with diced onions and fat-free mayonnaise, 1 small whole wheat tortilla, 1 banana | |
| Mid Afternoon | 1 cup cottage cheese, 1 cup canned fruit in light syrup, 20 almonds | |
| Dinner | Cheat meal (eat a meal you’re craving but keep serving size in moderation) | |
| Before Bed | 1 cup Greek Yogurt, 2 tbsp flaxseeds |
The Female Muscle Growth Exercise Plan
When it comes to developing maximum strength.
Even more so than when it comes to building muscle size.
Heavier weights must be a priority.
We aren’t about to go for lighter weight, higher rep training because this works in direct opposition to your goal.
Which is building muscle right?
Instead, you must aim to lift heavier each and every workout.
The following set-up designed for females will allow you to do just that.
Since you will be lifting so much weight each workout, it’s going to cause a real stress load on the central nervous system.
If you don’t allow yourself enough time to recover from this between sessions, you’re quickly going to wind up overtrained and moving backward rather than forwards.
Aim to lift the most weight possible for each set you perform while still maintaining proper form.
When training for maximum strength you’ll need more rest than when using a regular exercise program, so you have to be respectful of your time out of the gym.
That’s why this workout utilizes a 3-day on, 4-off set-up.
This will provide your body with plenty of time out of the gym to rest up, recover, and grow stronger.
Make sure you are feeding yourself well also, as having sufficient calories for recovery support will be vital to making the muscle gains you’re looking for.
With the following workout, you should perform it using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday set-up for best results.
While training for maximum strength, cardio should also be kept to a minimum as this can hinder progress.
If you are going to do any cardio at all for health’s sake, perform it on the off days at a low intensity for about 20 minutes.
so here’s the feamle muscle growth workout.
Muscle Growth Workout Routine
| Workout A | Reps | Sets | Rest |
| Bench Press | 5 | 5 | 3 mins |
| Squat | 5 | 5 | 3 mins |
| Barbell Row | 5 | 5 | 3 mins |
| Sit-up | 3 | 6 | 2 mins |
| Bicep Curl | 2 | 8 | 90 Secs |
| Triceps Extension | 2 | 8 | 90 Secs |
| Decline Weighted Sit-up | 2 | 8 | 30 Secs |
| Workout B | Reps | Sets | Rest |
| Incline Bench | 5 | 5 | 3 mins |
| Deadlift | 5 | 5 | 3 mins |
| Pull-Down | 5 | 5 | 3 mins |
| Lunge | 3 | 6 | 3 mins |
| Pull-up | 3 | 8 | 90 Secs |
| Upright Row | 3 | 8 | 90 Secs |
| Hanging Leg Raise | 2 | 8 | 30 Secs |
| Workout C | Reps | Sets | Rest |
| Bench Press | 5 | 5 | 3 mins |
| Squat | 5 | 5 | 3 mins |
| Horizontal Row | 5 | 5 | 3 mins |
| Leg Extension | 3 | 8 | 2 mins |
| Hamstring Curl | 3 | 8 | 90 Secs |
| Seated Calf Raise | 2 | 8 | 90 Secs |
| Plank | 1 | 8 | 30 Secs |
Conclusion
If you follow this simple guide designed for females you will find your muscle will grow and you should achieve the toned body that you desire.
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