7 Biggest Mistakes Women Make When Trying To Transform Their Physique

W ant to do a physique transformation?

Want to burn fat and improve muscle definition at the same time?

Physique transformations can be complicated and hard but as people say if you do it from the heart, nothing is difficult. We've all seen those women body transformation stories and impressive 'before' and 'after' pics on Insta - when someone you follow is proudly sharing an incredible achievement.

But, often, behind the wide smile and fresh gym kit, there's an inspiring story still to be told about how they embarked on their journey to a healthier self but at the same time, women make big transform mistakes that they should take care of.

Mistake #1: Choosing the wrong training modality for specific goals

When a woman decides she wants to “get in shape,” she often gravitates towards cardio-heavy activities like running, spinning, or kickboxing, and shies away from pure strength training.

Strength training can help you improve your posture and increase your bone density. It will also help you add muscle mass, which is metabolically expensive especially when recovering from exercise, making it easier for you to lose body fat. Not to mention, getting stronger is one of the most effective self-confidence boosters around!

Yes, there has been a huge shift over the last five or six years with more women choosing the weight room than ever, but as long as there are still “fitness experts” spewing BS about women “never lifting more than three pounds” there is a lot of work left to do.

Of course, we would never tell anyone to refrain from doing an activity they enjoy, however, if looking and feeling fit, healthy, and strong is on your list of goals, strength training is a must!

Mistake #2: Not following a well-designed program

As I mentioned above, strength training is critical for women. But Simply picking up some weights and doing a few random exercises is not enough. A proper training program is a balanced program.

You can’t just run, you can’t just stretch, you can’t just lift. To make meaningful progress, you must ensure that you're doing a few key things. You need a well-rounded training program, one that consists of:

Breathing Work Incorporate breathing with a full exhale at the beginning of the workout to help to get prepared for their workout.

Soft Tissue Work Spending a few minutes before each training session doing soft tissue work can increase blood flow to the area, send a signal to the brain to relax that muscle a bit, and give you a few minutes to mentally prepare and get into “training mode.”

Dynamic Warm-Up A series of 6-12 exercises designed to prepare you for your workout.

Mistake #3: Not lifting heavy enough

Keep in mind that “heavy enough” is relative. If you are new to strength training, using your bodyweight is usually plenty “heavy” in the beginning, and as you get stronger you can start adding external load to your training program.

You may start with Bodyweight Squats and over time progress to Goblet Squats, and then Barbell Front Squats and Barbell Back Squats. You simply need to make sure that you’re always challenging yourself so that your body has to constantly adapt to keep up with the increasing demands you’re placing on it.

This is how you make progress in strength, performance, and body composition. There are many ways to progress exercises beyond just adding weight.

Mistake #4: Not resting long enough in between exercises

When you perform consecutive strength training movements, back-to-back with minimal rest in between sets, that time is generally not during your pure strength program – at least not with the bigger movements, anyway. As we say around here, more isn't better. Better is better.

Taking time to rest appropriately between exercises allows your muscles to recover almost fully so that you can perform quality reps of each exercise with the heaviest load your body can handle for the given set and rep recommendation.

For bigger compound movements that are placed at the beginning of your workout, take a longer rest. you can typically get away with 30 to 90 seconds between sets of accessory movements, especially if they are paired with other exercises.

Mistake #5. Not doing a thorough warm-up

This is one of the biggest mistakes many women and men, make in the gym. Most people walk in, go right to the machine or free weights that they plan on using, pick their working weight, and get after it. If they’re really “in-the-know,” they might walk on the treadmill for five minutes to warm-up.

Not only does it increase blood flow to muscles, it also increase your core temperature and get your body prepared for your workout, it’s also fantastic for improving body awareness and increasing your mind-muscle connection. This can help re-teach your body how to perform certain movement patterns using the correct muscle groups and allow for more effective and safe workouts.

Mistake #6. Fear of Food

Muscle is particularly sensitive to insulin during this workout/post-workout period, so if you want to build muscle/curves, it's imperative that you eat during what we call the "peri-workout" period, which is comprised of the period just before, during, and after a resistance workout.

So temporarily forget your calorie fears. Temporarily forget your carb fears, too, because this is when you need to provide your muscles with the material it needs to build those curves.

In general, have a protein/carbohydrate drink about 45 minutes to an hour before a workout and a substantial amount of protein and carbohydrates after a workout. In an ideal world, you'd also sip a protein/carb drink during the workout, too, but at the very least, make sure you don't skimp on that post-workout meal.

Mistake #7. Not Training Frequently Enough

Regardless of gender, one of the biggest training mistakes/programming errors people make relates to training frequency. Simply, this means that within a given week each muscle group is not trained often enough.

Despite this recommendation being applicable for both genders, there’s even more research supporting the use of higher frequency training for females. Firstly, research suggests that females are better at recovering post-workout, allowing them to train each muscle more often.

This makes them very well suited to advanced training techniques such as Metabolic Resistance Training, as it allows for a higher frequency program and greater use of female-specific muscle fiber type make-up.

Solution to Transform Your Physique

By simply fixing these simple training mistakes and combining them with an advanced diet plan like those included in the 90 Day Bikini Transformation Program you will be able to rapidly transform your physique.

If you are consistent with your diet and exercise regime, you’ve already done the hard job that 90% of people struggle with. Now, you are in a perfect position to make a few advanced tweaks and changes to your regime. Fix these issues and you can literally transform your progress and see the results.

This will provide you with a very advanced training regime addressing all the points listed above. In addition, you will get a highly specific nutrition and supplement protocol program supported by research, designed specifically to help you lose fat, improve strength, performance, and muscle tone.