FIT is sexy Aug 04, 2018 @ 06:04 AM
Anca Marcus

FIT is sexy

One of the most common things that girls say to me when they first come into my boot camps or hire me for personal training is “I want to look fit”, or “I want to tone up”, which is the same thing as saying that they want the fit girl look.

While some celebrities such as Madonna, Pink, Jessica Biel, and Cameron Diaz have been sporting the fit girl look for some time, it’s really catching on the mainstream. Attaining this physique is within reach by following a healthy nutrition plan and working out regularly. So let’s take a look at this aesthetic trend and what it takes to achieve it. The three questions that come to mind are: What is the fit girl look? Who wants the fit girl look? How do you get the fit girl look? Do fit means sexy?

There is a lot of room for variation here, particularly because every woman has different body shapes and genetics. Other things can come into play here as well, such as having children, and age. However, I think that the fit girl look is mainly defined by developed, toned muscle and a relatively lean, low body fat percentage. Athletic is one word that describes the fit girl look.

How Do One Get Fit

There’s no magic pill or fad diet that will help you get in shape. It’s going to take some hard work. The payoff, however, is a lot more than just looking good! When you’re fit, you feel fantastic! Fortunately, functional fitness training is well suited to delivering the results that you’re after. By focusing on increasing your fitness in movement patterns that reflect the activities of your daily life, you’ll develop a nice, athletic physique, and discover other benefits, such as moving through your environment effortlessly, having more energy throughout regular daily tasks, and being a dominant force in any athletic activity in which you choose to participate.

If you’re a snowboarder or skier, you’ll be tearing up the slopes. If you’re a runner, you’ll be able to run farther with less fatigue and in better form to prevent injury. If you’re a basketball player, volleyball player, soccer player, whatever player, you’ll improve in all aspects of fitness, including coordination, balance, flexibility, and strength!

Even if your daily activities are more casual, you’ll find that you have more energy and grace in anything you do, be it walking in parks, hanging out with friends, shopping, or bicycling.

Hit the Gym.

There is no one size fits all workout plan that every person should follow. You’re all unique. While working hard is required to look good, there are plenty of fun things to do while you accomplish that work. Start by seeking out group workouts, boot camps, and power yoga. These activities will begin to develop lean muscle tissue without bulking you up. As your muscles develop, your metabolism will fire up, allowing you to burn more calories and melt away the fat. Stick with it, be consistent and persistent, and your developing muscles will be revealing themselves in no time! Don’t be afraid to lift weights. Get the myth out of your head that lifting weights will get you bulky. Lifting weights don’t turn you into a bodybuilder. Lifting very heavy weights, the kind of weight that you won’t be able to lift unless you’ve been training at it for several years, and eating a calorie-dense diet turns you bulky. You need to lift weights if you want to look athletic. Otherwise, go back to aerobics, treadmills, and Weight Watchers, and hope for the best.

Follow a Nutrition Plan

It’s not rocket science, so you don’t need to get all caught up in counting points, starving, or following the advice of your aunt Paula (who has never looked healthy).

Here is a simple list to keep it as uncomplicated as possible:

  • Eliminate sweetened beverages from your daily caloric intake. A couple of drinks on the weekend or a glass of wine with dinner is fine. A girl gotta have her fun!
  • Get a general idea of what you’re putting into your body. Keep a food journal and see where you need improvement.
  • Plan your meals a week in advance and go and buy all of the ingredients that you need. Preparing for the healthy stuff is a key to avoiding the unhealthy stuff.
  • Once you have an idea of your total daily calories from the food journal, break those down into 3 categories: proteins, fats, and carbohydrates. Gradually reduce your daily carbohydrate intake. If you reduce it too much and feel sluggish, then increase slightly until you don’t feel sluggish. This is the sweet spot where your fat will burn off, provided you’re working out consistently.
  • Try to eat only foods that have one ingredient, more lean proteins, and avoid foods with ingredients that you can’t pronounce. For instance, turkey is turkey, and spinach is spinach, while something that comes in a box will have 20 different unpronounceable things. If you’re a vegetarian, there are plenty of alternative protein options.

So, getting the body that you want is going to take a little work, though, and dedication. If you start working out consistently, and really (FOR REALS) be mindful of the food that you are eating, you can expect to begin seeing change relatively quickly. We’re talking 3-4 weeks here before you’ll start seeing a noticeable change.  Most importantly, keep in mind that getting the body that you want doesn’t happen overnight.

Don’t get caught up with weight. As you begin a weight training workout program, it’s likely that you won’t lose any weight. In fact, you may even gain a couple of pounds at first. This is because muscle weighs more than fat. My advice is to throw out the scale and forget about it. Remember, this is about being a fit girl, not a skinny girl. Your posture is going to improve, your clothes will fit better (or you might need new clothes), you’re going to feel fantastic, you’re going to have more energy, and you’ll begin to lean out. It simply doesn’t matter what you weigh.

Allow the process to occur naturally and without taking shortcuts like diet pills or fad diets. Consider taking before and after photos. They’ll be a better indicator of your progress than trying to judge yourself in the mirror every day.

When people start to ask you what you’ve been doing to look so good, you can tell them that you’ve been working on the fit girl look!

Keeping healthy and fit is a personal choice but one you can manage. Looking and feeling sexy is entirely in your hands.  You have to take charge of these critical aspects of your happiness.

When we exercise, we prefer to use weights because they make our exercise more effective. We try to be active day-to-day, and when not at the gym will add a walk into our routine. Anything to keep busy. 

There are many reasons for incorporating weights into your workout routine. Weights help you burn fat faster, keep your heart healthy and develop muscle that is lean for a slender and toned body.

It's a myth that weights make you bulky or manly. However, if you're undecided check out these sexy girl reasons to lift weights. 

We worry that exercising with weights makes us bulky and "manly." However, this is not true. Incorporating weights into your workout routine brings only benefits, getting you leaner and toned faster!

If you're new to weights, then dumbbells are a good solution. They are small and easy to use at all skill levels and can be added to your routines easily.

Deadlifting is increasingly popular among women. It makes gym time fun, challenging, and productive.

The exercise takes its name from dead or stationary weights lifted directly off the ground. These loads can be either barbells, dumbbells or kettlebells depending on preference.

Deadlifting can be taxing, both mentally and physically so we'd put it into the "no pain no gain" category. However, build it into your exercise routine, and the benefits show!

You cannot create a perfectly proportioned body with cardio alone. Weight training exercises are crucial to help you build lean muscle and to boost your strength.

While there are many weight training exercises to choose from, the one to rule them all is the squat.

Squats work your entire body giving you perfect curves in any sexy dress! They improve muscle mass providing you with energy and agility for your daily activities. Start them off without weights, adding as you build strength and expertise

To lead a healthy lifestyle, you need to exercise, eat a balanced diet, and work on your confidence. Walking is a practical daily exercise that you can do anytime and anywhere.

You do not need a gym or specialized equipment, just a comfortable pair of walking shoes. Try walking if you don't have the time or energy for anything more rigorous. It's great for clearing your head!

Develop your Physical Assets

To lead a healthy lifestyle, you need to exercise, eat a balanced diet, and work on your confidence. Walking is a practical daily exercise that you can do anytime and anywhere.

You do not need a gym or specialized equipment, just a comfortable pair of walking shoes. Try walking if you don't have the time or energy for anything more rigorous. It's great for clearing your head!

We all desire a feminine shape that is soft with the right amount of curves. You may want to work on your abdomen, and your friends their thighs. However, the growing trend is to have a Kim Kardashian inspired booty.

Many exercises make your bottom curvaceous and defined. And so a toned shape is possible for all us - without injections or implants.

Let’s take a look at the best exercises to shape and define.


Squats are one of the best exercises to shape and define. They boost your overall health and fitness. And they train and tone all your leg muscles, and your tush.

At first, perform squats without using any weights. Stand with your feet apart and the distance between your feet wider than your shoulders.

Keep your arms and hands in front of you, your back straight, and squat. Stop when your knees are at a 90-degree angle, and your thighs parallel to the ground. If you lose balance, lean against a wall.

Add weights like barbells or dumbbells after you gain experience and strength.


An excellent exercise to shape and define is the lunge. Perform this activity concentrating on your hips and knees. Choose from several types, for your workout routine. The regular front lunges, walking lunges, side lunges, alternating lunges, and stationary lunges.

For front lunges, place your hands on your hips and stand straight. Take a big step forward bending at the knee. Stop when your knee is at a 90-degree angle. Step back and do the same thing with the other leg.

For best results, do front lunges at least 15 to 20 times with each leg.

Glute Bridges

Glute bridges are the perfect exercise to work on your gluteus maximus. Start by laying your back on a yoga mat. Point your knees upwards, remembering to keep your feet firmly planted on the floor.

Raise your derriere, till your head, feet, and shoulders touch the floor. Lift your hips as high as possible. And tense your behind to put some strain on its muscles. Repeat this exercise at least 15 to 30 times for best results. 

These exercises work on the muscles of your behind. So prepare for some soreness.

Leg Lifts

Do you like to feel the burn working out? If so, leg lifts are the perfect rear end exercise for you.

Start by lying flat on your back with your legs straight. Raise one of your legs in the air without bending your knee. Keeping your arms and hands firmly on the ground lift your hips off the floor. Hold this position for at least five seconds before moving onto the other leg.

Repeat this exercise 10 to 15 times on each leg for best results.

Step Ups

Take the stairs if you stay on the second floor or higher. Step ups are great exercises for a shapely behind. And are an excellent heart workout too.

To get the best outcome, use a platform that is higher than your knees. If using stairs, take two steps at a time. Or use a sturdy bench that will support your weight.

Step ups are a simple exercise. Step on the platform with one foot, raising your body in a single fluid motion. Bring the knee of your other leg as high as possible to complete the step. Swing your arms or keep them on your hips. Repeat the same movement using your other leg.

Do step ups at a measured and controlled pace. To get maximum benefit, do 10 to 15 steps at a time. Rest for a minute and do it again. 

Single Leg Lifts

Single leg lifts use balance and body weight working your upper legs and rear end. They help firm your core and strengthen your rear.

To do a single leg lift, stand with your hands placed on your hips and your legs straight. Lift one leg in front of you holding it for 15 seconds. Lower it to the ground, and repeat the process using your other leg. Movements need to be slow and deliberate for maximum effect. 

If necessary, lean against a wall until your balance has improved.  

Do at least 10 to 15 repetitions at a time. Rest for a minute and repeat.

Category: Health
Tags: Fit