Guide to Developing the Ideal Female Body

99.9% of women are working out incorrectly. That’s because 99.9% of people—personal trainers included—believe that a woman’s workout is the same as a man’s workout, except performed at lower intensity. So if a man sprints then a woman should jog lightly; if a man is bench presses 200 lbs. then a woman should bench 50 lbs. The cold, hard truth is that after years of a standard woman’s exercise routine, the woman will have burned much of the fat from her chest and butt and be left with a man’s body—a flat chest and a flat butt. Breasts and booty are quintessential to the female body, so here is my guide for retaining—or even developing—breasts and booty while working out.

This guide is based on my fundamental principle that each and every body part can be trained to have any amount of fat and any amount of muscle desired. It’s not easy, though; it takes hard work and genetic predispositions are a real thing. But it is possible. For example, a person can train their body to have a chest with a 10:1 fat-to-muscle ratio, abs with a 1:10 ratio, and arms with a 1:1 ratio. It’s like dragging sliders in the “custom character creator” in a video game.

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This is accomplished through cognizance and control over each and every body part’s number of reps performed and amount of weight lifted. That is, you have to constantly question whether your movements would be classified as low-repetition or high-repetition, and whether they’re low-intensity or high-intensity. The notion that resistance builds muscle is widely accepted. The notion that reps burn fat is a novel part of my guide.

Imagine this T-bone steak as a cross-section of a single body part. Every body part has a certain amount of muscle plus a certain amount of fat, and therefore can be plotted somewhere on this chart. The four corners represent the four extreme states: A—high fat + low muscle, B—high fat + high muscle, C—low fat + low muscle, and D—low fat + high muscle.

The red arrows in the picture represent the novel part of my fundamental principle: the intensity (a.k.a. resistance or weight) determines how much muscle is gained; the number of reps determines how much fat is lost. It is currently accepted that cardio can burn fat. Cardio is essentially a high-rep exercise of many body parts simultaneously. What isn’t accepted is that a high-rep exercise of a single body part can also lead to fat loss. In other words, “spot reduction” is considered a myth. I believe it’s possible but never attempted, simply because the human body is capable of doing a lot more work. For example, nobody in their right mind is going to do bicep curls with 0.01 kg dumbbells for two hours to lose arm fat. People do, however, work in jobs that involve similar routines. For example, clothing shop employee may spend hours every day folding t-shirts. I guarantee you that this would result in less fat in both arms. So you can pick and choose where to keep fat and where to lose fat.


The four extreme fat-to-muscle ratios for the gluteal muscles. A is high fat + low muscle, B is high fat + high muscle, C is low fat + low muscle, and D is low fat + high muscle.

For women, the most sought-after booty would be B, then A, then C or D (tied). B has a high amount of fat and a high amount of muscle for “structural support.” Fortunately, B and A do not require the greatest amount of time and effort. In terms of work required, the order would go: D, then B, then C, then A. So, D—low fat + high muscle—requires the most work yet is the least desired result. It’s like digging yourself into a hole, and it happens in real life. Women that put the most time and effort into working out at the gym reach “state D,” which is probably not what they wanted, and then sometimes resort to getting butt and/or breast implants. This sad reality is probably why I’ve now written on this topic three times. (“Energy Expenditure,” and “Why Women Should Avoid Doing Pushups and Squats.”). I sincerely feel sorry for these women and I’m trying to help.

I will finally get to the guide to achieving the ideal female figure. It is important to avoid traditional cardio routines because they will reduce fat from the breast and booty. For example, light jogging for an hour every day will burn fat from most of the body and thus should be avoided. It engages the glutes with high reps, as you push off the ground, and it engages the chest muscles with high reps (if you thrust arms forward while running). Is yoga okay? Yoga is great for flexibility but a few yoga moves also burn fat from the chest and butt. The pushup/plank position in yoga should be avoided, because I categorize this as a high-rep chest exercise. Yes, technically, reps are not performed because there is no motion but it’s reasonable to assume that holds or “isometric movements” have the same effect as reps. That is, doing pushups for one minute should have a similar effect as going down on a pushup and holding it there for one minute. Similarly the “warrior pose” should be avoided because 3 minutes of this has the same effect on the gluteal muscles as 3 minutes of jogging. Jogging and certain yoga moves should be avoided by women, because high rep = fat loss.

Jogging is indiscriminate fat loss. We want to choose where the fat is burned. So let’s say you want to look like a Victoria’s Secret model—the body is “type C”—low fat + low muscle, and the breasts and butt are “type A”—high fat + low muscle. This is accomplished with high-rep/low-intensity exercises that target the limbs yet do not engage the chest and butt. Here’s a short list of body-weight exercises: jumping jacks, sit-ups, crunches, assisted dips, flutter kicks, front kicks, roundhouse kicks, calf raises, etc. If you have access to the gym machines, dumbbells, or resistance bands, these exercises (at high-rep/low-intensity) also work: leg extensions, leg curls, assisted pull-ups, bicep curls, triceps extensions, shoulder press, shoulder fly, etc. Any exercise targeting the pectoral or gluteal muscles should be avoided, which means no to: pushups, bench press, punching, wide squats, hip thrusts, taekwondo side kicking, burpees, etc. The general goal is to get a cardio workout while leaving out the chest and butt, to ensure that fat is retained.

Let’s take things one step further by giving the breasts and booty “structural support” with underlying muscle. This will put them at “type B”—fat + muscle. This will also increase the size of the breasts and butt. Most women try to do this with some kind of targeted workout routine but ultimately fail to achieve desired results due to performing too many reps. The regimen for developing a “type B” body part is high intensity to build muscle and low repetition to ensure fat isn’t lost. This means doing certain exercises like a powerlifter. For a “type B” chest, you should bench press (or any chest exercise) near your max for the few reps that you can perform them. Although this is just a couple of actual exercise, this should be a grueling couple minutes. Here’s a pro-tip: be sure not to choose a weight too light (i.e. too far from your max); if you’re capable of doing many reps then it’s too light and you will end up burning fat. I believe a good indicator of fat loss is sweat. Mind you, this kind of low-rep/high-intensity chest workout is the exact opposite of how 99.9% of people tell women to work out. Typically, women get on their knees to perform “girl pushups.” I believe this is pushing too little weight and thus capable of being performed for too long—a high-rep/low-intensity chest exercise. Fat will be lost and a flat chest will result.

The same strategy applies for achieving a “type B” booty. You should do weighted squats (or any glute exercise) at nearly max weight for the few reps that you can perform them. Again, this is the opposite of how women today are actually training. Today, women “try to not look too manly” so they restrict themselves to high-rep/low-weight exercises (read: fat loss). So they may perform standing squats with no additional weight. This is quite an easy to do, which leads to many reps being performed. Doggedly performing this high-rep regimen for months would eventually burn off all gluteal fat and leave the glutes somewhere between state C and D—low-fat + some muscle. How about a Stairmaster? I would classify that as a medium-intensity exercise on the glutes, which would put it in the middle column of my fat vs. muscle chart. Now, depending on how long you are on the machine (i.e. number of reps performed), your glutes can vary from the top row to the bottom row.

Now you see why I believe 99.9% of women are exercising incorrectly. Today’s popular chest and butt exercises for women are what I call high-rep/low-resistance exercises, which burn fat from the chest and butt. Disclaimer: I’m not saying that all women should follow this workout plan. This guide is for the majority of women that want to retain their femininity, or even develop it. I’m just saying that flat breasts and a flat butt are not an inevitable consequence of working out. And women who are serious about fitness do not have to resort to getting breast and butt implants.

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