Bodybuilding for Women The Ultimate Weight Training Program for the Perfect Female Body By Helen Breckenridge © Copyright 2014 Wilson Press All Rights Reserved Contents Introduction Chapter 1: Defining Perfection and Phases Chapter 2: Bulking and Cutting – Food Consumption Chapter 3: Bulking Beginner’s Food Plan Chapter 4: Cutting Beginner’s Food Plan Chapter 5: Bulking and Cutting Cardio Chapter 6: Weight Training for Muscle Development Chapter 7: Safety Measures Conclusion Introduction I want to thank you and congratulate you for downloading the book, “Bodybuilding for Women: The Ultimate Weight Training Program for the Perfect Female Body.” This book contains proven steps and strategies on how to shred the fat, tone your muscles and get the optimum shape your female body was made for. This book is specially created for women who don’t just want to become thin – they want to get fit! In here are step by step instructions on how to go from thin to fit or plump to fit using time-honored methods, willpower, and perseverance. In this book, we’ll talk about the cycles of bodybuilding, the specific diet needed to bulk up and cut down, as well as the safety measures necessary to ensure that injury is kept at a minimum. By the end of this eBook, you’ll be able to find out exactly what to do and what to eat in order to attain your perfect female form and make it stick! Thanks again for downloading this book, I hope you enjoy it! Please feel free to visit us at our website Wilson Press. http://wilsonpressbooks.com © Copyright 2014 Wilson Press - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document. Your Free Gift As a way of saying ‘Thank you’ for buying our book, Wilson Press would like to offer you, our readers, an additional eBook for FREE. Weight Training and Weight Lifting is crammed full of terrific bodybuilding information, tips and advice. We think it is just the kind of thing that would come in handy as a useful Go-to Guide for busy fitness enthusiasts like you. Click here to get instant Free Access! No spam, no selling, no junk. Just a great eBook full of relevant, beneficial and instructive information on the subject of Bodybuilding that is all completely FREE. Go ahead. Take a couple of seconds to sign up for your free eBook NOW! Click here to get instant Free Access! Chapter 1: Defining Perfection and Phases Before proceeding with our bodybuilding training, it’s important to first talk about “perfection” as defined in this eBook. See, women usually have different ideas on perfection. Some believe that a teeny tiny waist and big boobs are perfect. Others believe that long legs and wide hips are perfect. The fact is that female bodies vary from one person to another. We have different body shapes often defined as “apple”, “banana”, “pear” and so on and so forth. In this Bodybuilding eBook, we have no intention of turning your apple-type body into a banana or an hourglass. Instead, we’ll take that body shape you have right now and turn it into the best possible fruit you can be. Celebrities, Bananas, and Pears A common misconception is that the “pear” body shape is not desirable while everyone longs for the hourglass figure or the banana figure. Perhaps you don’t know this yet, but Beyonce Knowles and Jennifer Lopez both happen to be in the “pear” shaped category. The only reason why they seem so sexy is because they’re fit. Their body fat is kept at a minimum and their muscles are well-toned so that they stay intact and contribute to their feminine shape. This is what this eBook is all about – to make you the most delicious fruit possible. What’s My Goal? First off, bodybuilding is often associated with participating in bodybuilding contests. Although this may be your main goal as a reader, please note that the book focuses mostly on bodybuilding as a way to strengthen, and define and enlarge the muscles – not necessarily for competition purposes. This is an excellent stepping point for women who want to move on to competitions, but this book will not provide everything you need if you wish to join in contests. However, if you just want to be fit with well-defined muscles, a flat stomach, abdominal definition, and a figure that looks great in a bikini – this book is for you! Prior to starting however, please be reminded that bodybuilding requires willpower and determination - so make sure you’re in this for the long haul! Once you start, bodybuilding practically becomes a lifestyle rather than just a force of habit. Phases of Bodybuilding Note that bodybuilding comes in two phases: bulking and cutting. Bulking is all about trying to gain as much muscle while trying to minimize the gain of fat. Cutting is trying to shed as much fat as you can while minimizing the loss of muscles. By controlling your diet and workout, bodybuilders can attain massive muscle mass while keeping their fat percentage at a minimum. So what basically happens is that you bulk up then you start cutting. The length of time you bulk and cut are entirely dependent on you, but many beginners like to bulk for 8 weeks and then cut for 8 weeks. Essentially, your diet and exercise during bulking is different from the cutting phase.