Buff Babes Workouts - Womens Diet & Exercise Tips To Build Lean Muscle

This buff babes fitness plan specifically targets lean muscle gains for women. More and more ladies are now craving muscle tone. Looking lean with sexy lines is a goal many ladies look at once they are lower in their body fat. Unlike what most ladies think, for females to attain large amounts of lean mass or even small amounts for that matter, can be such a challenge. The first part of this is your diet of course but doing the right training is the only way to induce muscle growth.

Over time you get tired of trying all these plans and sick of what feels like wasting your time. Once this phase hits you then eat and gain more.

The power is in your hands and with the right tools nothing can stop the results from coming except your lack of consistency. In order to help you keep consistent and focus on your individual needs, I designed this program so that you are NOT doing the same things you tried before and are NOT doing anything you cannot accomplish.

If you do not use a gym you can opt for the at home version which is included. Meals are fully outlined for the month so all you do is figure out your grocery list and food prep.

Here is a sample program to get you started. Every month things vary so this sample does not indicate a norm, it changes all the time with styles, exercises, techniques.

Meal Plan
You have 4 choices per meal giving you a bit of flexibility and variety. I prefer you choose non sodium spices, sugar free items and avoid sauces which have these. You are welcome to add onions, cracked pepper, garlic, chillies, fresh or dried spices of choice such as rosemary, basil, oregano, thyme etc. Lemon, lime and vinegar are also okay to add to foods. Lemon and lime should be your main choices this month for favoring, also don't fear using garlic and chillies. Parsley and cilantro crispy and fresh is an excellent choice adding some flavor as well as excellent nutrients, add these to the grocery list and try to use them in one or 2 meals per day. Try not to consume caffeine after supplements. Decaf is best but if you must have caffeine then try to take your vitamins at the end of the day instead of first thing - although first thing is best.

Supplements preferred can vary. I have clients who take primrose oil, CLA, Carnitine, grape seed caps and various other things. Most are fine with this program but if there are adjustments you would have been notified upon submitting your client info. If you need help with choosing and timing supplements let me know, is part of the deal so let me help. Water intake should be at 2 liters per day.

Meals should be spread out every 2-3 hours with dinner falling preferably before 8pm unless you have odd shift hours. I can help you with that if you fall in that category and need help scheduling. Snack 3 falls 1-3 hours pre bed.

If you are hungry at any time, drink a protein shake. Have half a scoop of protein powder with ¼ cup water. You may need more than just that with this diet.

Training
Cardio is done for warm up pre weights and cool down post weights. Make sure you do not rush through and give the weight training an honest go. Lift what you can in order to achieve the required sets and reps!

This month I want you to lift as normal with a 3-4 rhythm. Weights are included for 5 sessions with focus on body weight work. Make sure to log your training for progress tracking.

Meal Plan
4 choices for any meal some will be a bit leaner. You can use a meal from one column, then the next meal from another if you like but it is more effective it the day is followed for that column.

*Suggested white fish would be halibut, sole, Tilapia, Orange Roughy, Snapper, Cod, or Bass. Motivation: Gaining is hard, so eat well!

Cardio Workouts

Day 1 - Elliptical trainer on hills or intervals, level 6 for 30 mins.

Day 2 - same as day 1

Day 3 - walking on incline of 10%, manual at 4mph for 30 mins.

Day 4 - 2 mins on cycle superset with 1 min of burpees for total of 12 mins, go on level 3 hills with the cycle which can be upright or recumbent.

Day 5 - 10 mins skip rope for warm up and 5 mins for cool down.

Weight Training Workouts
Body weight galore.....do the best you can and even if you cannot complete the set, and fail part way, stop and continue as soon as you can to complete the set at all costs. Can use assistance for any exercise or use modified version, like horizontal chins or pull-ups if you cannot do regular ones, or chair under feet for regular pullups/chins. You can do days of weights with other days of cardio so you do not have to do day 2 of cardio with day 2 of weights, can do day 1 of cardio with day 3 of weights, whatever match works best, as long as a day of each is done.

Day 1 (3 sets of 10) (Gym or Home)

• Handstand presses- if you cannot do these, start working on handstand against wall for 5 mins instead.
  
• Tippy Tow Squats
  
• Overhead Press with Db seated on ball, with a leg up, change feet at 5.
  
• 20 second squats (done from ass to heels position, lift to 90 and hold 20 secs. 3 of these is 3 sets
  
• Prone arm raise, palm up, laying face down, arms at sides, hands by legs, thumbs inward. Use dB
  
• Ham Rippers
  
• Donkey Calve Raises (Need a partner)

Day 2 (5 sets of 10) (Gym or Home)

• Tricep Pushups (arms in)
  
• Tricep dips, feet up on bench or ball, weights on lap
  
• High pushups with feet up on chair, couch or bench

Day 3 (5 sets of 10) (Gym)

• Wide Pullups
  
• Barbell Curls
  
• Single Leg Deadlifts
  
• Preacher Curls
  
• Cable Mid Back Rows
  
• Hero Cable Curls

Day 4 (5 sets of 10) (Gym or Home)

• Crunches 5x50
  
• Hyperextensions 5x10
  
• Reverse Crunches, feet in air, lifts 5x50
  
• Cable Crunches 5x50 (at home can use bands or do 5x10 v-sits)

Day 5 (Home or Gym)
Pick 1 exercise from each day for a total of 4 exercises. Add Seated tush lifts. Sitting with legs straight out in front of you, legs tightly stuck together, hands at side of thighs, use abs and press down with neck to lift tush up off ground, lower with control and repeat for 5 sets of 20 reps.

By Linda Cusmano