Diet & How to get rid of unwanted muscle:
Many of you could find you've got "big arms/shoulders/upper back" That's of course not very femenine. Here's the simplest way to get rid of it : diet
The diet will consist of:
A good, reliable multivitamin & multimineral. Most of you won't have a balanced diet so this will be necessary
Flaxseed/fish oil. Capsules preferably, no more than 6-7 grams/day
Protein: about 0'5 grams pr kg of weight.
Carbohydrates: You want these low, a high carbohydrate intake makes your body release tons of insulin, which is the one of the hormones the body uses to store fat and build muscle. Most people do well around 40% of daily cals on carbs
Fat: fill with fats the calories you need to complete your intake. Make sure most of these are healthy fats, but some of these are "unhealthy" ( I hate this term since colesterol is necessary for some important functions)
Calories: This will depend on your size, weight and level of activity. Here's a calculator, fill the numbers and find how much you burn a day, then take as many as possible WITHOUT GOING BELOW YOUR BMR (this will slow your metabolism while you're dieting and you don't want this, this is the main cause of the yo-yo effect)
Calculate your daily intake here:
From the number you obtain, take as much as you want WITHOUT GOING BELOW YOUR BMR calories (upper right corner on that screen).
And don't start with a monstruous deficit of say, 800 kcal (more than enough to burn muscle). Start with a small deficit of, say, 100 kcal, and build to the total deficit in 2 weeks in small increments, this way your body will be able to adapt better to it.
Normal diets don't tell you to take out as many calories (they usually go on the 500 kcal range), but normal diets are made to preserve your muscle mass, which is what we don't want. Oh, and by normal diets I mean good ones, not the shit tier attacks against health performed by women magazines under names like "the watermelon diet" or "the X calories diet". A diet should always be tailored to the dieter's daily calorie expenditure and lifestyle.
-AVOID red meat: increases your testosterone.
-Protein in vegetables is usually shit iter and won't be absorved by the body (it's incomplete and has low bioavailability) so be careful with soy as a protein soruce.
-You want your proteins low, but you still want protein: You want to destroy muscle, but you want to preserve vital organs right? Don't worry, your body is smart, most protein will go to repair organs. Don't neglect your protein intake.
But not all muscles are bad, sure you want a tasty and meaty bottom, right? There's a way to preserve it: exercise those muscles while you diet (moar about this in the next chapter). This way your body will think those muscles are still necessary and will make an effort to preserve them.
In the other side, try to use the muscles you don't want as little as you can. If your body doesn't use them enough, they will become the primary source of protein for any other uses (and thus, they will start to shrink).
Be careful with how fat you are, you don't want any health problems, so check your bf% (body fat %) with a caliper (you can buy these online for liek 5 dollars) or try one of those bioimpedance machines, but they're a little inaccurate, and you should measure your fat always in the same conditions with those ( I.e.: always after having had the same meals and having drank the same amount of water) so results are stable and reliable.
AND NEVER go below 7% of your mass in fat. Yes, this means you may have to gain some weight to lose some muscle after.
And drink lots of water at least 3 liters a day. Most people goes around with some nice liquid retention, and ironically this is because they don't drink enough (if the body doesn't get enough water, starts to store it since it "thinks" you're in through some dry season, blame evolution). This water tip can, and usually will, slim your legs and belly faster than diet.
The final tip is, after you've dieted the muscle out of you, you'll be confronted with your true body shape, the structure your bones, proportions and internal organs give to your body. Find out which type of clothing suits which type of body.
Workouts and Exercises
Female ass is bigger than male ass as it serves as a fat storage, while in males the belly is the main fat storage zone. You don't want to develop a strong, thick ass, but ratter a big juicy one an ass that contains a lot of fluid mass rather than solid muscle. That's achieved with what it's called "resistance training" (training your muscles to be resistant to long efforts, but not to develop a big strength). This is for a physiological reason so long to discuss here. Basically, resistance training makes your muscles big by increasing the volume of water they contain (water that contains the ingredients to make htem resistant, like glycogen/fuel), but not the amount of "actual muscle fiber" in them.
The meat and potatoes, here they come:
-Lunges, don't use weights (that'll develop the muscles on your torso, and you don't want this to happen) Start with 3x10- build up to 3x30xeach leg as time passes. Don't keep the leg straight at the end of the movement. knee always bent (otherwise you'll work your torso again)
-Kickbacks. Here you can use weights (if you can go to a gym) 3x8-12 x leg if using weights, build from 3x10 to 3x30xleg if not.
don't do more than 30 reps, won't be much of a difference.
-Between the sets (the 3 in the "3x30") wait between 1 and 1:30 minutes THIS IS IMPORTANT. The aim is to deplete the glycogen (gas) stores of the muscle, so it'll develop bigger "storages" (which is the water I told you about before), thus increasing the volume of the muscles.
-For the reps (each movement fo the exercise) focus on doing them like in 1 second up, pause 1 second, 1 second down. That'll burn and you don't be able to do all the sets the first day, so don't rush.
Running in an inclined surface, (i.e. like you were running to the top of a hill). Some threadmills give you the option to incline the runnnig surface.
Also, gotta find you some exercises for the "gluteus medius" so your as will get round and your hips will look wider, but I'¡ll have to search a little bit.
Do those exercises 2-3 times a week, and always give your body AT LEAST 1 day off, to rest and grow. Stay away from SQUATS AND DEADLIFTS (they work your lower back, giving you a manly frame).
That's mainly diet. There's no muscle giving you a slim waist, in fact, developing core/torso/waist muscles will make your waist bigger.
Only abs would be advisable, and even then, you don't want them too big. If you've gotta do abs, STAY AWAY FROM CRUNCHES (develops core). LYING LEG RAISES ARE A BETTER OPTION
If not, you should try using a corset ;) It's been used for decades, works nicely and it is a sexy thing to wear.
To grow tits you'll need mainly hormones. Yet many women use an exercise to make pectoral muscles biggerso their tits stand up a little bit more, although I don't know (and even doubt) this is what you need, if still you're interested, it's called "flys", it won't develop your arms (many other pec exercises do), and you should use weight. 3x8-12. 3 times a week
For your muscles to grow you'll gotta eat on a surplus, yes, you gotta overeat a little bit (just don't pig out) around 300-500 cals more than necessary. You'll see results after the first weeks, grow till the desired size and then diet the fat out. Total process shouldn't be more than a couple of months, and then you'll be able to tell the difference with some "progress pics"
WHILE DIETING you gotta do your exercises, and keep the weights/repetitions you were doing or your muscles will go away. After you diet (you'll lose all your belly and have a nice wasp waist around 10%bf) you might see that you've lost some fat of your ass and it doesn't look big and juicy enough, no problem, keep exercising and eating normally and it will grow over time (just not as fast as with an excess of calories).
On a side note, when you diet you'll lose some volume on your muscles, that's water volume and you will recover it the 1st week after the diet ends, and your ass will recover it's juicy size. Don't be disappointed if your ass looks smaller when you diet: you'll get it back
If you can afford a gym, there are plenty of machines/exercises to work your glutes, and then a different and more effective routine can be made (glute isolator and roman chair ham raises being some of the best) but it depends on the equipment of your gym.
The gluteus medius (see pic) is important for many functions, but it's got a trick: it can make your hips look wider (that's why you'll never see a macho man doing the exercises I'll tell you now, big hips usually are considered unaesthetic in traditional heteronormative beauty standards for males)
It also helps to give your ass a rounder look (but only if you got some fat) as it's right under one of the main fat deposits of the human body. As I said before, female bofy uses this area as a fat storage area, by developing the gluteus medius you can "fake" that your body is also storing fat here, and thus make it look more femenine.
Enough. let's go to the routine. I'll implement also the exercises listed above so here you'll get a consistent routine to make your ass rounder, bigger and juicier.
3 days a week, one day exercise, the other off. a week should look like this. If you don't rest, uscles won't grow and your ass will stay the same, or even worse, shrink.
AxAxAxx where A are training days and x are off, rest days. Discipline and constance are the key.
without gym (calisthenics)
-lunges: build from 1x10 to3x30 x leg
-kickbacks: build from 1x10 to 3x30 x leg
-bridges: 1x10/15 to 3x10/15 are enough. You can add some weight (don't go to heavy) on your belly after some weeks doing these to increase intensity. A bag full of anything will do well. Be careful! Google some form on how to do them and don'¡t add too much weight
-floor hip abductions: from 1x10 to 3x30 x leg
-Isometric hip abductions*:3 x leg
-Stand to the side of a sturdy chair or table for support. Your left leg should be next to the back of the chair.
raise your right leg directly out to the side as high as you can (don't overdo this, you don't want to get injured because of your lack of flexibility, when it starts to hurt, stop right there, low your leg a little and there's the point)
Hold your leg for 10-30 seconds. At the beginning it will be difficult, you'll get better at it soon
And that's it! Remember, 1:30 seconds of rest between sets, lifting time should be one second, keep the position for another, lower the weight in another second and other second in the starting position (4 seconds x repetition). AND EAT SOMETHING JUST AFTER TRAINING, IT'S WHEN YOUR MUSCLES NEED IT THE MOST!!
For your muscles to grow you'll gotta eat more calories than you consume, if you get too fat, diet WHILE EXERCISING, if you get too thin (can be a problem when you develop your buttocks since you'll be able to see some definition of the muscle heads), eat more. If everything goes right your body will put some fat over the muscles, thus finishing the goal of making your butt to look more feminine.