Body By Dan

Category: Wellness
Published: March 2007

Our own Dan Adams gives quick tips to getting the perfect female body.

This article is directed towards our female audience however if you're a guy and for some odd reason you want a figure like Jessica Alba then I guess you can go right ahead. This program is aimed to build fantastic glutes and thighs, while at the same time cutting down fat and keeping your waist and overall figure very slim. This program is very basic and I will offer a few possible adjustments for the more advanced trainees.

As always, we're going to review a quick diet scheme first. To assist in the effort of weight loss, a form of carbohydrate cycling will be used. Carb cycling may sound a bit daunting, but it's really very simple. The idea behind carb cycling is to consume more carbs on one or more days in a row, and consume a small amount of carbohydrates on one or more days in a row.

The process makes your body burn more calories. As the name implies this process is circular. For the point of weight loss in conjunction with this program, your caloric intake should be around bodyweight x 12 with carbs cycled as follows:

Days 1-3

• Carbohydrates: 10-15% from fruits and vegetable sources.
• Fats: 45-65% from primarily polyunsaturated and monounsaturated fats. Be sure to cook with good oils, like olive oil!
• Proteins: 25-40% in the form of LEAN meat e.g. Egg whites, poultry, protein supplements and lean beef.

• Carbohydrates: 50-55% from whole grain bread and pastas as well as fruits and vegetable sources.
• Fats: 5-25% from primarily polyunsaturated and monounsaturated fats. Be sure to cook with good oils, like olive oil!
• Proteins: 25-40% in the form of LEAN meat. Egg whites, poultry, protein supplements and lean beef.

1. Reverse Hypers 3x8-12 (either use the machine if your gym has one, or grab a Swiss ball and place your body so that it is in pushup position with your lower abdomen resting on the ball. Slowly raise your legs so that your body comes parallel to the ground with your hands still maintaining contact with the ground. Squeeze your butt at the top and hold for 5 seconds, then lower.)
2. Dumbbell Lateral Raise 2x10 each arm.
3. Bicycle crunches 2x45 seconds.
4. Lat Pulldowns or assisted pull-ups 3x12-15
5. 30 minutes of low-medium intensity cardio in the form of running, swimming, or cycling.

• 12-15 minutes of HIGH intensity cardio. Use interval training, e.g. Cycle lightly for 1 minute, then cycle sprint at a slightly increased weight for 15-20 seconds, then lower the weight back down and repeat until 12-15 minutes are up.

1. Walking Lunges 3x12-15 (with either your bodyweight or a light pair of dumbbells in hand, take long steps and focus on the stretch that is obtained with each long lunge. Do these lunges slow and controlled).
2. Dumbbell Military Press 2x15
3. Standing Alternate Dumbbell Curls 2x15 each arm.
4. Reverse Crunches 4xMAX (go to near-failure on each set).
5. 12-15 minutes of HIGH intensity cardio in the form of running, cycling, swimming, or jump rope.

• 30-40 minutes of low-medium intensity cardio in the form of running, swimming, or cycling.

1. Straight Leg Deadlift with Dumbbells: 3x15
2. Wide-Stance Squat-Deadlift with Dumbbells: 3x12
3. Overhead dumbbell triceps extensions.
4. Decline sit-up twists 3x12
5. 12-15 minutes of HIGH intensity cardio in the form of running, cycling, swimming, or jump rope.

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