Diet Plan for women: Sculpt your body in 8 weeks

Who wants to have to hide her belly and her cellulite in a bathing suit?

So, rid yourself in in order that they do not bother you more when the time comes for you to wear a bikini!

By following this feeding program for women and physical exercises, you will melt away that excess body fat to feel more confident, better in your skin and just more happy! 😀

You will see finally a firmer silhouette and cut-out in the mirror.

Discover how to make a diet to lose 5-10 kg too and sculpt your body in 8 weeks only!

You have not only the tools to become more dry, if you are already rather thin, but also if you are further away from the be…


Table of contents


1. BMI calculation; calculating your body fat

pourcentage de masse grasse chez la femme

pourcentage de masse grasse chez la femme

Losing weight is easy, you cut the calories! And, the more you cut, the more you lose. Not true?!

You lose weight, yes… but is it really fat?

A weight loss of more than 0.3 lb or a caloric deficit of over 1000 calories per day includes a loss of muscle mass.

Thus, the best way to lose weight without losing muscle tone is to follow the evolution of your body composition and to respect a certain speed.

Know your rate of fat starting help to determine what the first steps before use of this diet for 8 weeks. If you find yourself to be a percentage of over 30%, I advise you highly to read the advice prélimaires to this program, more low.

To measure your BMI, there are several methods, but the most available and reliable are the following:

  1. DEXA Scan (Dual-energy X-ray Absorptiometry)

    Recognized for its amazing precision thanks to a system of X-ray that estimates the proportions of lean tissues, the bones, the minerals and the fat all over the body. Accurate, but more expensive and more difficult to find.

  2. Extent of folds capillaries

    The precision of the estimates depends on the distribution of your body fat as well as the legality of the measure. The readings of the percentage of body fat actual are therefore not very precise. However, this technique remains one of the most reliable in relation to its accessibility and cost. You can easily track your progress over a period of time provided that you continue to take measurements with the same person.

  3. Instruments using Bio-impedance

    This technique uses a harmless amount of electric current that is sent through the body, allows you to calculate the percentage of body fat. Rather accessible and affordable, these instruments, such as scales or monitors manuals are the least accurate of the three to know your body composition actual. However, as for the measurement of the folds in the capillaries, they are very useful to keep track of your progression at low cost and on a regular basis frequent. Make sure you always take your measurement at the same time during the day and preferably in the morning. And, concentrate on your progress instead of the number!

The important in the measurement of body composition is to always compare all your results taken with the same method.

If you want to be sure not to lose mass or muscle tone during a diet, fast, take the measurement once per week is a good practice.

But, if you do not go over not the weight loss safely 1% of your total body weight per week, eating the right nutrients and in allowing you to a good recovery, you should be safe. 😉

2. Calculate your calories per day

Now that you know where you go… Your body fat percentage can also help you to quickly determine your calorie expenditure per day approximate. It will serve you to build your menu using the meal planner provided.

Without go into too many details, several factors influence the number of calories needed to maintain this weight. The formula Mifflin-St Jeor used in this calculator calories turns out to be the most accurate despite its inaccuracies…

But, as it is rather complex, the formula of Aragon is often faster and it takes into account your body composition measured previously.

➡️ To calculate the calorie intake corresponding to your level of physical activity as well as your goal, use this calculator of calories. All the details regarding the formula used can also be found on this page.

3. Diet for fat loss

couper les calories

couper les calories

Intuitively, to cut the most calories as you can will make you lose weight fast… But, it would be stupid to target your muscle mass… You want to become a bundle of bones or a woman’s jello?!

A simple way to calculate your energy intake necessary to achieve weight loss safe is:

Your calorie consumption per day – 10 to 20% (with a minimum consumption of 1500 calories per day)

The rest of your caloric deficit should come from adding in physical activity, without, however, exceeding a total deficit of 1000 calories per day.

Opt for a diet in high protein

  1. The protein you provide a better feeling of satiety.
  2. They require more energy to be digested.
  3. They are essential for your muscles!

Consuming a intake of carbs enough, but not too much

Eliminates the sugar, but consumes at least between 1/2 and 1 cup of carbohydrates per day. At least 1/2 cup of fruit, rice, sweet potatoes, legumes, etc.) around your workouts, before and after. These carbs are important especially if you train at high intensity, to:

  1. To maintain your muscle tone and to assist in its recovery.
  2. To avoid losses of energy during and after your workout.
  3. Several vegetables are also composed of carbohydrates (and fiber) provide essential nutrients that you should absolutely consume.

By choosing good carbs and good amount, they can act as allies to your fat loss.

Adjust your calories every one to two weeks

One of the common causes of plateau in weight loss is the difficulty to adjust the number of calories changes depending on your body composition.

For you to adjust, if possible, take your rate of fat mass each week, at the same time during the day. Otherwise, fies-toi at the number of pounds that you lose. And, follow this protocol:

Case 1. If you don’t lose muscle mass nor fat OR you lose less than 1% of your weight per week and you would like to lose fat faster:

  • Decreases up to a maximum of 300 calories from your menu and follow instructions above. If you can’t cut more, or do not want;
  • Increase your cardio (while continuing your strength training.)
  • Then, recheck in a week.

Case 2. If you lose muscle mass in addition to your fat, or more than 1% of your weight per week:

  • Increase your calories to 100 to 200 per day.
  • Decreases your duration of cardio.
  • Then, recheck in a week.

Case 3. If you lose at a good pace without losing muscle (about 1% of your weight per week): Continues the process and checks in a two week! 😉

Drink a lot of water

Hydration is paramount to the health of your muscles and to help eliminate the fat. Therefore, wood-in bulk!!

4. The program and plan to dry about 8 weeks

Here is an example to go from 28-30% and more body fat to less than 20% or to lose about 10 kg.

This plan includes the quantities to eat of the constituents of a menu type, as well as some settings related to your workout.

P.S. This plan is very comprehensive. Do what you can with the time you have! But, remember:

The more you keep your plan and you’ll have results quickly.

Summary table of the nutrition program – TRAINING DAY – 8 weeks:

Tableau récapitulatif des quantité d'aliments pour les journées d'entraînement sur 8 semaines

Summary table of the nutrition program – DAY TRAINING – 8 weeks:

Tableau récapitulatif des quantité d'aliments pour les journées sans entraînement sur 8 semaines

* * * The table preceding assumes a woman of about 70kg, 165 cm and 35 years old. She trains between 3 and 5 times per week. His life is therefore moderately active. His calorie consumption per day = 2165 calories.

Details concerning the menu of the week:

  • A real meal “cheat” per week is allowed, but no more! Otherwise, you risk ruining all your efforts of the week! You can estimate a meal cheat to about 10% of your total calories for the week. For example: if your diet is 2000 cal/day, you are entitled to a maximum of = 2000 x 7 x 10% = 1400 calories, including alcoholic beverages or alcohol-free. It seems like a lot, but it goes up quickly… So pay attention!
  • If you find it hard to eat after a workout, just take your protein in water and exchange your fruit (1/2 to 2/3 cup of basmati rice, sweet potatoes or legumes at your next meal.
  • The times are approximate, you can always change them. The location of the meal pre and post workout can also be modified, depending on the time of your workout. However, trying to put the greatest amount of your carbs before and after training to get the maximum possible benefits.

Diet plan and physical exercise from the week 1&2

Calories a day training

Your calories in should = calories per day

Calories day without training

Your calories in should = calories per day – a déficite between -5% to -10%

Training

Make your training program on 3-4 days with exposures of 60 seconds, no more or am this program of strengthening muscle or those of the Programming FemmeFit, as indicated.

Cardio

Adds 30 to 45 minutes of cardio at low intensity (fast walk) – moderate (bike and camera at a good speed) all the days except the one where you train your legs.

Supplements suggested:

Consuming 10g of BCAA during each session.

Diet and physical exercise of the week 3&4

Calories a day training

Your calories in should = calories per day – a déficite between -5% to -10%

Calories day without training

Your calories in should = calories per day – a deficit of about -10%

Training

Make your training program on 4-5 days with exposures of 45 to 60 seconds no more or am this program of strengthening muscle or those of the Programming FemmeFit, as indicated.

Cardio

Increase your cardio to 45 minutes at low intensity (fast walk) – moderate (bike and camera at a good speed) 5 days per week except the one where you train your legs.

Supplements suggested:

Consuming 10g of BCAA during each session.

Diet and physical exercise week 5&6

Calories a day training

Your calories in should = calories per day – a deficit of about -10%

Calories day without training

Your calories in should = calories per day – a deficit of between -10% and -15%

Training

Do your training program in 4 to 6 days with exposures of 30 to 60 seconds or I am this program of strengthening muscle or those of the Programming FemmeFit, with a rest time of 45 seconds: you can repeat the program to do it on 4 to 6 days.

Cardio

Do 45 minutes of cardio at moderate intensity (bike and camera at a good speed) and at least one session oftraining in high intervals intensity of 20 minutes, 5 days per week except the one where you train your legs.

Supplements suggested:

Consuming 10g of BCAA during each session.

Diet and physical exercises of week 7&8

Calories a day training

Your calories in should = calories per day – a deficit of between -10% and -15%

Calories day without training

Your calories in should = calories per day – a deficit of between -10% and -20%

Training

Do your training program in 4 to 6 days with exposures of 30 to 45 seconds, or am this program of strengthening muscle or those of the Programming FemmeFit, with rest times of 30 to 45 seconds: Includes exercises done in superset as indicated. You can repeat the program to do it on 4 to 6 days.

Cardio

Do 45 to 60 minutes of cardio at moderate intensity and 1 to 2 sessions oftraining in high intervals intensity of 20 minutes, 5 days per week except the one where you train your legs.

Supplements suggested:

Consuming 10g of BCAA during each session.

Diet and physical exercise for the following weeks

Case 1. If you have reached your goal:

  • Come back quietly to a menu, and an entrainment rate similar to week 1, and;
  • Adjust it according to your comments days after.

Case 2. If you want to lose more:

  • Continues the last few weeks without you exhausting;
  • Goes back to quietly weeks to get back to a rhythm of workout and a diet more like the first few weeks;
  • Adjust yourself according to your comments each week.

5. Fat burners and nutritional supplements for weight loss

Many supplements that can support your fat-loss. But, remember that they will not do the job for you! And this, regardless of their effectiveness. Here is a list of key supplements that can help you have a defined physical.

Additional tips associated with your body composition starting

mesurer les plis capillaires

mesurer les plis capillaires

1. In phase obese

If you take a overweight important, or more than 50 pounds to lose. Your first steps should be:

To lose weight in phase obese
  • Definitely read the ultimate Guide to weight loss for women.
  • Plan your weight loss by small, gradual changes to lead you toward better habits of life and to be able to maintain them. A healthy diet and the practice of regular physical activity. These changes can begin with:
  • Cut gradually the bad foods from your diet; sugar, bad fats, fast food, alcohol, crisps, cakes, sweets… anything that is not in the choice of the meal planner provided.
  • Introduce physical activity in your daily life by practicing the aerobic exercises of low to moderate intensity (walking or cycling) and strength training with a series of 12 to 15 repetitions. Increases the intensity the more you lose weight.
  • Drink plenty of water.
  • Be constant in your endeavors. “Slowly but surely!”
  • Do call for a personal trainer to keep you motivated!

2. In a phase of moderately overweight

If you are starting out overweight more moderate or 25 to 50 pounds of fat to lose (a body fat percentage above 30% for women, but under the 40%).

The first steps (if you’re already familiar with the steps outlined in the previous phase) should be:

To lose weight in a phase of moderately overweight

3. In the phase of overweight lightweight or normal

If you go to a slight overweight by 25 lbs and less fat too (either to the 28-30% for women). Or, if you lack muscle definition but are considered normal and healthy.

If you’re already a regular at the training, that you already have a diet rather healthy, but that you have some improvements to make to achieve your ideal weight. So planning earlier is the stage at which you are made. 😉

Am-here the best you can with the intention of doing so. See it as a challenge of 8 weeks!

Finally, if after 8 weeks, you don’t have the results that you want or you get faced with a plateau, see the section in this ultimate guide of the weight loss.

4. In the phase of physical cut

Finally, if you are already under the 18-20% of fat in women, you probably don’t need to do more! Unless you aspire to go on the stage?!

However, if you want to lose a few extra pounds, this planning is followed to the letter can also allow you to get there. At this level, it may be that slight adjustments…

corps femme découpé

corps femme découpé


Everything seems complicated? You hate to count your calories and weigh your food?

You don’t need to. But, one does not become a well sculpted without any calculating! As you don’t become a chef without weigh the ingredients…

When you have a lot of weight to lose, you lose weight without having to pay attention to the quantities that you eat. By contrast, the less you will be, the more you will need to be strict and precise to continue to lose.

This is what makes the difference between a woman under 18% and 28%…

This is what makes the difference between a head of the brewery and a 5-star restaurant.

Then, if you reach the 18% body fat is a challenge that you want to meet, it is within your reach with these tools!

Gone are the curves of annoying that you leave discover in a bikini… Not this summer! 😉


To do this, don’t forget to download this meal planner for free to calculate your calorie expenditure per day and plan your meals for the next 8 weeks!


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