Beautiful Shape

Your Fit Figure - Not A Dream

What Women must Do!

Karen Jo Koumas and Sandy Riedinger
Body Muscle Journal Volume 5

Believe us, there is perhaps more misinformation about what women can attain in terms of changing their shape than in any other area of training. Getting ‘fit’ and in better shape does not have to be an impossible proposition. The information herein, is guaranteed to get any "aspiring figure trainee or competitor" in a best

Training...
Women do not have to assume that they need to do what the guy on 300 mg. of steroids over in the squat rack does! We feel that any woman who is trying to get the lean, muscular look of a fitness / figure competitor should train each muscle group 2-times a week since the average woman has more body fat and can use a bit extra volume training and with less muscle mass possibilities---naturally, cardio is also more important. Finding your correct training intensity is relatively easy. To start, use the heaviest workout poundages that allow you to complete the stated reps in good form. If its three sets of 10-15 reps, use a weight heavy enough that you can do no more than 15 reps on your first set and can do at least 10-12 reps on the third set. Add weight whenever you hit the top number of reps for all sets in good form. It's that simple. Rest 60-90 seconds between sets. Here is an ideal workout to achieve a shapely, fit, lean physique.

Jamie Lacroix Fit Figure

Tuesday and Friday

Exercise	Sets	Reps
Crunches	3	20-30
Leg Raises	3	20-30
Oblique Crunches	3	20-25
Incline DB Presses	4	8-10
Incline Flyes	3	10-12
Pec Deck	3	10-12
Shoulder Presses	3	8-10
DB Laterals	3	10-12
DB Presses	3	8-10
Triceps Extensions	3	10-12
Triceps Pushdowns	3	10-12

Wednesday and Saturday

Exercise	Sets	Reps
Crunches	3	20-30
Leg Raises	3	20-30
Oblique Crunches	3	20-30
Squats	4	10-15
Leg Presses	3	10-15
Leg Extensions	4	10-15
Leg Curls	4	10-15
Seated Calf Raises	3	10-15
Calf Raises	3	15-20

Cardio...

The closer you are to your ideal body fat, muscle and overall condition, the less cardio you'll need to do (unless you are interested in heart dynamics and coronary circulation to the heart muscle you will want to cardio more often). Here is a 12-week program for someone starting in the 16-25% body fat range. If you are closer to contest condition, do less, if you are at a higher body fat percentage starting out then follow this program LONGER!

  Monday-Wednesday-Friday
30-40 minutes at moderate intensity. Use the cardio equipment of your choice or just go outside and walk fast for the required time.

  Tuesday
15-30 minutes of high intensity. Start with 3-minutes at an easy pace. Now you are ready for your first 60-second work interval. Increase the elevation or resistance setting and go hard for 60-seconds. Ease the tension back for a 60-second "rest interval" then perform another "hard" interval. Perform 5 work intervals the first week followed by a 2-minute cool down. Each week add another interval until you reach 12 such intervals!

  Thursday
Only 15 minutes! On Thursday see how many calories YOU can burn during a session. First, choose a piece of equipment with a calories-expended readout. The first week work "at a slightly higher than comfortable pace" for 15 minutes and record your calorie output. Each week try to increase the calorie load while keeping the time constant. When you cannot increase your intensity further go up to 16-minutes to get the additional caloric expenditure you are after, etc.

Nutrition
Nutrition is critical in acquiring top competition shape. There are many theories about dieting. At Beverly, we work with thousands of both bodybuilding and fitness / figure competitors. Everyone wants to lose fat while attaining a more muscular or fit physique. Diets high in protein, with some healthy carbohydrates and low simple sugars work! Here is the diet we recommend for the typical beginning competitor who wishes to harden-shape up her physique by reducing bodyfat and gradually adding lean tissue.

Permissible Clean Food List & Meals

Meal #1

1 whole egg + 3 egg whites
1 scoop Muscle Provider in 8 oz. water or 3 oz. lean beef or chicken breast 1/2-cup oatmeal before cooking
4 strawberries (optional)

Meal #2

Protein Drink: 2 Scoops Ultra Size and 14-oz. water Or whole food option: 5 oz chicken or turkey breast, 5 strawberries or 1 peach

Meal #3

5 oz. chicken (before cooking) or 6.5 oz. can of tuna in water 4 oz. sweet potato or 1/2 cup cooked brown rice 1-cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4 (Post Workout):

2 scoops Muscle Provider / 14 oz water.

Meal #5

6 oz. lean beef, chicken, turkey, or fish 2 cups green vegetables or salad

Permissible Clean Food List

Protein
Beef: Beef tenderloin, Filet Mignon, Sirloin, Flank Steak, Round Steak, Top Round, Roast Beef, Ground Round, Ground Sirloin. Ground Beef (93% Fat Free or leaner)

Poultry: Chicken breast (no skin) Canned Chicken Breast (Swanson’s), Turkey Breast, Turkey Breast Cutlets, Ground Turkey Breast (95% Fat Free or Leaner), Canned Turkey Breast, Deli Turkey Breast.

Fish: Just about all kinds, the best are: Tuna (canned in water or fresh), Cod, Flounder, Halibut, Haddock, Orange Roughy, Salmon (canned in water or fresh, but limit to twice weekly), Red Snapper, Perch, Pollock, Scallops, Shrimp, Whitefish and Swordfish.

Complex Starchy Carbohydrates
Oatmeal, Cream of Rice, Puffed Rice, Rice Cakes, Cooked Rice (brown or white), Potatoes, Sweet Potatoes, Beans (white, pinto, kidney or black), Lima Beans, Corn, Peas.

Fibrous Vegetables
Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Green Beans, Lettuce, Mushrooms, Spinach, Tomato, Water Chestnuts, Zucchini.

Fruit
Apple, Blueberries, Cantaloupe, Grapefruit, Kiwi, Nectarine, Peach.

You may substitute foods on your prescribed diet with another food from the same category below. For example, if your diet calls for broccoli, you can substitute with any non-starchy vegetable such as tomatoes. To make maximum progress, to strip fat and build a lean physique, take the proper supplements! This includes a high potency vitamin/mineral formula, a few liver extract tablets for energy and endurance, branched chain amino acids, blood sugar/insulin regulators, advanced fat burners and ephedra-free metabolic supports! The advanced program we recommend at Beverly to maximize fat loss while increasing lean, hard muscle is the following.

Fat Mobilization / Metabolic Support System:
Breakfast: Take two, 7-Keto MuscLEAN capsules and four Lean Out capsules. Mid-Afternoon take one 7-Keto MuscLEAN capsule and four Lean Out capsules.

High Potency Vitamin / Mineral Formula (one Super Pak with meal number one; or two Ultra 40 tablets with meal one and meal five).

Enhanced Lean Mass, Energy and Endurance (With each meal, or shake, take three Ultra 40 Liver Extract tablets and two Muscularity BCAAs with insulin regulating co factors.

Fitness Pro Liz Maurice loves helping others with their diet and training.

Bodybuilding World : Body Muscle Journal : Back Issues : Order Online : Beverly International Net : Vitamin Supplement Guide