I have something exciting in this blog especially if you are a lady looking to transform your physique, get strong and build a bikini ready body.

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When it comes to transforming your body, strength training is a great tool to enhance your frame.

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One common request we often find from ladies is " I don't want bulky muscle." When I use the language strength training I am not labelling bulky muscle. There are many ways to strength train for different goals.

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A reframe I like (credit to Olympia bikini coach Adam from Team Elite Physique) is building "pretty muscle". This idea of creating not overpowering mass or density on your frame but more so enhancing balance, proportion and symmetry with nice 'bubbly' muscle is a fantastic way to think about your strength training and physique goals.

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When it comes to helping create more of a balanced bikini physique we recommend you take a step back and do your own physique review and ask the questions:

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• What areas of my physique do I wish to improve? Glutes, shoulders etc? 
• Do I need to spend more time putting on muscle OR losing body fat? Which is the main focus for now? 
• How long do I need to spend to chase this goal? 
• Where am I right now with my physique, habits and mindset? Do they need to change?

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We have found that those clients that are successful with their body transformations can manage their expectations of timeframes very well. Everyone is built different and may have a different set of expectations to manage.

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Knowing where you are right now is very important. So you can make better quality decisions on your journey.

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I would recommend you to take some photos, body circumference (waist, upper glutes, hips, shoulders as a minimum), at least 3 days of fasted scale weight and average those numbers on a weekly basis.

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Now you know where you are and you have optics to know if you are improving or not! 

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When it comes to your workout, strength training is going to be your friend. Target the body parts you want to improve. Make sure to try and have some progression weekly either in the way of more reps or weight increases.

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I also wouldn't recommend changing your workouts randomly week in and out IF you want the best results. Having a set exercise plan that goes from 3-6 weeks will be the best way to make sure your targeted muscle has enough stimulus to adapt and grow.

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Lift smart, make sure you can 'feel' the muscle you are working and lift heavy as long as your technique is on point.

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You will also need to make sure you are consuming adequate protein to help build the muscle on your physique. Carbohydrates and fats would be individually suited on tolerance levels to fuel performance, hormone health and energy. Your calories will need to be set in either a deficit, surplus, re-composition maintenance amounts to drive your desired goal (either more fat loss, more muscle growth) 

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Be in the game to build Pretty Muscle! 

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Michael Pritchatt

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At Mind Performance Health our personal training team is equipped to help you achieve the best health and fitness results possible. Some clients wish for a 'head turning' 6 pack transformation. Other clients want lifestyle improvements that include vitality, body fat loss, strength and confidence. Either way we are passionate to help you achieve your desired outcomes.

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CLICK HERE TO FILL OUT ONE OF OUR CONTACT FORMS

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Our exclusive personal training studio is located at: 8/591 Withers Road, Rouse Hill NSW Australia.

We offer services to nearby Western Sydney suburbs such as north Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.

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Eat For Performance. Train Hard.

Michael Pritchatt

CEO & Founder of Mind Performance Health

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