The Workout And Diet Programme For Women To Gain Lean, Toned Curves

The Workout And Diet Programme For Women To Gain Lean, Toned Curves

Diet & Nutrition General Guidelines:

Both men and women’s metabolisms are very similar, but women burn a greater ratio of fat to carbs. The only thing that will need adjusting is the total caloric intake. Women need fewer calories than men, this is due to men having more muscle mass and less fat than women. The amount of protein, carbs and fat will be balanced by the amount of calories eaten. If you are trying to gain lean muscle, you will need to eat adequate protein and essential fatty acids.

The biggest factor in a diet is calories. Too many calories will lead to weight gain. Too lesser calories will not gain lean muscle. Setting a target calorie intake is vital to losing fat and gaining muscle.

Female Hormones And Lifting:

Testosterone is responsible for the increases in muscle mass. Women’s testosterone levels are significantly lower than men’s testosterone levels. Testosterone levels in men are between 200-1200 ng/dl, women are between 15-70 ng/dl. With this information we can show that lifting heavy weights will not make you bulky or manly as women do not have the hormonal support to gain muscle mass like men.

If you want to gain muscle and improve your shape and curves, then you need to lift heavy. Instead of doing continuous reps with light weights, you need to add some weight. Performing high rep sets (15-20 reps) does have benefits, but it does not target muscle mass.

Macro-nutrient Manipulation:

While your total caloric intake is important, the ratio of protein to carbs to fat will determine whether the weight you gain or lose is muscle or fat. A diet containing 80% of calories from carbs, 10% from protein and 10% from fat, will differ the results from a diet containing 40% of calories from carbs, 40% from protein and 20% from fat.

Keep Hydrated:

Try to drink at least eight glasses of water a day. Benefits from drinking water are optimal hydration as well as feeling full without added food intake. Sometimes thirst can be mistaken for hunger, so staying hydrated can prevent overeating.

Quality Control:

Choose fresh, wholesome foods. Packaged foods contain added preservatives, especially sodium and saturated fats plus they often have high amounts of sugars.


Insulin is the storage hormone. When insulin is secreted, fat burning is stopped. You can control insulin secretion by choosing low GI carbs, this can decrease fat gain and increase fat loss. Stable insulin levels also improves energy levels and moods.


To gain lean muscle you need to consume enough protein to sustain new muscle proteins. You may not be used to eating a larger amount of protein, but once you get into the habit you will enjoy how full and satisfied you feel.

Essential Fats:

Essential fatty acids (EFAs) are vital to the functioning of your body. EFAs are needed by the body and are part of a healthy diet. Eating fats does not mean you will gain fat. EFAs support the fat burning process and help maintain a lean body.

Exercises That Add Curves

The most common thing you do in the gym is cardio, or lift weights that are 5 pound dumbbells and do continuous reps. Women need to lift heavy, more challenging weights in order to gain muscle. Machines do provide sufficient muscle stimulation but nothing can benefit more than free-weight or compound exercises.


Deadlifts are a full body exercise, they stimulate just about every muscle in the body. Deadlifts target the:

  • Legs.
  • Back.
  • Traps.
  • Abs.
  • Obliques.

Deadlifts are essential for achieveing a fully developed body.


Squats are effective exercises for overall leg development and glute shaping. Free weight barbell squats are a compound exercise that targets the:

  • Entire upper leg.
  • Quadriceps.
  • Hamstrings.
  • Glutes.

Like the deadlift, if you don’t squat you are missing out on toned legs and shapely glutes.


Lunges are great for targeting the:

  • Glutes.
  • Hamstrings.
  • Quadriceps.

Lunges will help tighten and shape your legs and glutes.


Pull-ups target the:

  • Back.
  • Biceps.
  • Forearms.
  • Abs.

Most gyms have an assisted pull-up machine or bands, so if you struggle to pull your own bodyweight, these are perfect to assist you and help you to shape your upper half.

Related article:  Bodybuilding Training : Huge Benefits!


Dips target the:

  • Chest.
  • Shoulders.
  • Triceps.

Dips are great for overall upper body development.
The majority of gyms have an assisted dip machine, this machine will assist you to lift your own bodyweight.

The 12-Week Workout Programme:

Most women begin working out with a goal are to tone up and gain curves, following this programme will help you achieve this! You are now going to decrease the number of reps you complete and increase the weight lifted as you progress. The number of sets stays the same, but the rep range changes per exercise.

Weeks 1-4:

During weeks 1-4, you will lift between 8-12 reps. Aim to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then reduce the weight. If you find 12 reps easy, increase the weight.

Weeks 5-8:

Weeks 5-8, you will lift in the 6-8 rep range. You want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, decrease your weight. If you complete more than 8 reps, decrease weight.

Weeks 9-12:

During weeks 9-12, you will be lifting 4-6 reps. Complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, decrease your weight. If you complete more than 6 reps, increase the weight.


It is important to maintain strict form with all movements. This means stabilising your body and contracting your abs so you can hold your posture correctly. By contracting your abs you do not rock or swing the weight, you stabilise your body and prevent momentum. This will also help tone your abs and save your lower back from injury.

Warm-Up Correctly:

You should perform 1-3 warm-up sets before choosing your desired muscle group workouts. For instance, if you are training legs, then start by doing some bodyweight stretches and light weight machine reps.

Rest Between Sets:

60-120 seconds of rest periods are suitable between sets. This time allows your body to recover, but is not so long that you lose your workout. Remember, the aim is to complete your workout in 30-45 minutes.

Missed A Workout?:

Simply work your schedule so you get back on track. You have three days off of workouts per week. If you miss Wednesday workout then try to do it on Thursday, then go back to your normal schedule.

Stored Triglycerides:

Fat is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage and where we most want to lose. Adipose tissue is divided into individual cells called adipocytes. These hold stored triglyceride droplets, which act as a source of energy for the body. They make up 95% of adipocytes’ volume. In order for this potential energy to be used and to lose body fat, it has to be mobilised through lipolysis, which is the breakdown of triglycerides.

Transport of Free Fatty Acid:

Low blood flow can assist the accumulation of free fatty acid (FFA) within adipose tissue, this resulting in less available FFA to be oxidised and a chance of FFA to turn back into triglycerides. Stubborn fat areas have poor blood flow. So in order to get rid of stubborn fat we have to increase blood flow. Increasing blood flow throughout the body with exercise will assist in losing weight by transporting FFA to where it can be burned.

FFA Oxidation:

When FFA reaches muscle tissue, it is transported into a muscle cell. Once in the cell, the FFAs can rebind with glycerol to form triglycerides. This can stored in the muscle or bind with intramuscular proteins and be used for energy production.

Stubborn Fat Cardio Protocol:

NE/E activate the receptors that stimulate fat breakdown. NE/E secretion increases with exercise intensity. As cardio duration increases fat utilisation increases, meanwhile carbohydrate utilisation decreases. Buy performing high-intensity cardio for a long duration of time it will maximise fat burning but, it is difficult to maintain for that long duration.

High Intensity Interval Training or HIIT is training where you can alternate between high-intensity and low-intensity exercises. For example:

  • 15 seconds at full capacity, followed by 45 seconds of low-intensity cardio.
  • Repeat 10-15 times.
  • 15-30 minutes of low-intensity cardio.
Related article:  How To Determine Your Body Type For Smart Weight Loss

This could be performed on the treadmill, bike, field, etc. We recommend doing the Stubborn Fat Cardio Protocol separate from weight training. So first thing in the morning if you are training in the evening, or perform on rest days. Perform the Stubborn Fat Cardio Protocol 2-4 times per week.

The Stubborn Fat Supplement Stack:

To lose the last bit of stubborn fat, you will need to diet and train more intensely. If this doesn’t work then we need to add specific dietary supplements that target fat loss. We will cover supplements that will help increase fat loss in stubborn areas.


Adrenaline is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) sub types. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, this makes it harder for fat breakdown to occur in that area. This means you have a large amount of alpha2 receptors in your thighs and glutes.

B Vitamins:

  • Vitamin B6 (Pyridoxine HCl): 50mg
  • Vitamin B5 (Pantothenic Acid): 25mg
  • Vitamin B12 (Methylcobalamin): 100mcg

Cayenne Pepper:

Cayenne peppers is used for stimulating circulation, aiding digestion and relieving pain. Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Increasing blood flow promotes more fatty acids to deliver to tissues where they can be burnt.

Caffeine USP:

Caffeine, is found in natural sources such as coffee beans, tea leaves, cocoa beans and other plants. Caffeine is a Central Nervous System (CNS) stimulant assisting to delay fatigue and improve cognitive performance. There are more fatty acids available for oxidation after caffeine consumption. This increases the release of fat so it can be burned, leading to fat loss.


Vinpocetine increases circulation and blood flow to the brain. Vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.

Yohimbine HCL:

Yohimbine is an alpha2 receptor antagonist. Yohimbine increases fat loss by increasing the amount of lipid mobilisation plus oxidation, and blood flow to adipose tissue due to alpha2 antagonism. This addresses two of the fat burning principles: alpha2 receptor action and blood flow.


Fuel your muscles whilst you train to encourage lean muscle growth and energy with enhanced recovery.

If you have low energy and fatigue to lift during each workout then you will not gain. Without proper workout nutrition you will not grow and progress. Buy using BCAA and creatine, you can increase your energy and performance, delay fatigue and decrease protein breakdown.


BCAA is a must for workout nutrition. The metabolic roles of the BCAA include:

  • Substrate for energy production.
  • Substrate for protein synthesis.
  • Precursor for the formation of other amino acids.
  • Primarily Alanine and Glutamine.
  • Metabolic signals (Primarily Leucine).
  • Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway.
  • Stimulates protein synthesis through activation of mTOR.
  • Stimulates leptin expression in adipocytes through activation of mTOR.

Both BCAA and Glutamine oxidation is increased during exercise. In order to meet demand for BCAA and Glutamine, the body will break down muscle protein. Weight training will increase protein synthesis. To gain muscle mass, protein turnover must be positive. An increase in protein synthesis can lead to an increase in muscle mass. Increasing protein breakdown during training, will decrease the session’s overall anabolic effect and limit muscle growth.

Protein Facts:

Protein is made up of amino acids, certain amino acids are essential, this means the body cannot create them and they must be obtained through your diet. When you workout, muscle tissue is broken down. To repair that muscle tissue and gain lean mass, plus becoming stronger, you must provide the body with protein, supplying amino acids needed for recovery. If you do not obtain enough protein in your diet, your body will not have enough amino acids to train properly and recover.

  • Individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
  • Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are safe, also it can improve the training adaptations to exercise training.
  • Different types and quality of protein can affect amino acid bio availability following protein supplementation.
  • Appropriately timed protein intake is an important component of an overall exercise training programme, essential for recovery, immune function, and the growth and maintenance of lean body mass.

Active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Your protein should be spaced out through the day. If you eat five meals a day, this would be 30 grams of protein per meal.

  • Meal 1: 1 Cup Egg Whites.
  • Meal 2: 1.5 Scoops Whey Protein.
  • Meal 3: 4 oz. Chicken
  • Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)

***Note each of the above protein amounts are about 30 grams of protein.

Good Protein Sources:

  • Eggs and Eggs Whites.
  • Chicken.
  • Turkey.
  • Lean Beef.
  • Fish (tuna, tilapia, salmon, mahi mahi, halibut).
  • Protein Powders.
  • Tofu.

There is no reason why you cannot hit your protein needs. With quality, low carb and fat protein powders and whole protein, you are adding importance to your diet. Women need the same amount of protein as men, as everything is measured to body weight. It is recommended that active women eat about 1 gram of protein per pound of bodyweight.



To make things easy for you we have created sample workout and supplement schedules.

Schedule #1

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Wednesday: OFF
  • Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: OFF
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of BCAA during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (3 PM): 4 oz. Chicken
  • Weight Training (5 PM): Sip on BCAA during your workout
  • Meal 4 (6 PM): 1.5 Scoops Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #2

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: OFF
  • Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Thursday: OFF
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Saturday)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (3 PM): 4 oz. Chicken
  • Weight Training (5 PM): Sip on BCAA during your workout
  • Meal 4 (6 PM): 1.5 Scoops Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #3

  • Monday: Weight Training
  • Tuesday: Weight Training
  • Wednesday: Stubborn Fat Cardio
  • Thursday: Weight Training
  • Friday: Weight Training
  • Saturday: Stubborn Fat Cardio
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Weight Training (6:30 AM): Sip on BCAA during your workout

(Wed, Sat)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #4

  • Monday: Weight Training
  • Tuesday: Stubborn Fat Cardio
  • Wednesday: Weight Training
  • Thursday: Stubborn Fat Cardio
  • Friday: Weight Training
  • Saturday: Weight Training
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Sat)

  • Weight Training (6:30 AM): Sip on BCAA

(Tues, Thurs)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Mid-Afternoon Supplements (12 PM): BCAA
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Sharing is caring!

Post your comment