There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work. This Ebook will help you to come back in figure.

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publication. Because of the rate at which conditions change,the author reserves the
right to alter and update his opinion based on new conditions.The report is for
informational purposeonly.
While every attempt has been made to verify the informations provided in this
report,neither the author nor his affiliates assume any responsibility for
errors,inaccuracies or omissions.Any slights of people and organizations are
unintentional.If advice concerning legal or related matters is concerned ,the
services of a fully qualified professional should be sought.
This report is not intended for use as a legal or accounting advice.You should be
aware of any laws which govern business transactions or other business practices
in your country and state.Any reference to any person or business whether living or
dead is purely coincidental.
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TABLE OF CONTENTS
CHAPTER 1 – INTRODUCTION 3-4

3. CHAPTER 2 – THE BEST BODY CONDITIONING FOR WOMEN 5-9
Burn Calories, Start Pumping 5
Female Body Conditioning 6
Cardio, Weight, Workout Exercises, Keeping Hydrated 6-9
CHAPTER 3 – FACTS TO REMEMBER 10
Important Tips, Importance of Protein 11
CHAPTER 4 – HEALTH AND NUTRITION CONSIDERATIONS 12-13
CHAPTER 5 –PHYSIOLOGICAL, ANATOMICAL AND
PSYCHOLOGICAL CONSIDERATIONS
14-15
Aerobic conditioning, Anaerobic conditioning 15
CHAPTER 1: INTRODUCTION
Body conditioning does not mean to work out excessively, develop chiseled abs and curves just
to look good. It means to make your body fit and ready for the performances. It’s a practice of
physical exercise and working out to obtain better health conditions. This body conditioning can
be done to achieve great sports or athletic performances. It can also be used for recovery and
rehabilitation process after an injury.
There are many training programs and multiple methods to promote body conditioning. All the
programs are exclusively designed to obtain specific athletic goals and aspirations. These
include biking, contact sports, running, swimming and different aerobic activities and exercises.
Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and
hard work. You literally have to sweat it all out to achieve the desired result. Once the body
becomes accustomed and gets used to of a physical activity, it will be able to deliver the results
at a higher level.
For body conditioning, one of the toughest running endurance activities, is the marathon. The
runner has to complete a course of 26 miles which is approximately 42.19 kilometers, and takes

4. a few hours to complete. It’s a very intense and physically difficult exercise which requires a lot
of hard work. The training program for a marathon is an example of body conditioning activity.
In this exercise, the body gets prepared for the stress that the body is going to bear during a
long distance run.
Recovering from an injury is not an easy task. It requires time, energy and takes a relatively
longer period of time. The physical therapy programs are a part of the body conditioning, which
help the body to get back into its original form and condition. These rehabilitation programs do
take a lot of time, sometimes even months to complete and are especially designed for a
person who wants to attain the normal physical condition after an injury.
Stretching is also a form of body conditioning exercise which is designed to provide flexibility
and elasticity to the body muscles. It is also a good exercise to reduce stress. This exercise is
often used for warm ups and cool downs.
One of the best examples of body conditioning is how a boxer prepares his body for a fight after
training heavily for several months. This conditioning requires both strength training and
endurance. For a successful boxing training program, a balanced diet, rest and exercise are the
most essential things and play the key factors in completing the body conditioning program.
For martial artists and fighters, a shin conditioning exercise is the best form of exercise for body
conditioning. In this program, the fighter or the martial artist hits a heavy beg with the lower
legs. When the lower legs continually pound, they develop a tough skin and calluses on the
shin, which makes them stronger and less vulnerable to the injuries.

5. CHAPTER 2 – THE BEST BODY CONDITIONING FOR
WOMEN
If you are sweating it all out at the gym to get the perfect body shape, glow and shine of your
skin and hair, then this body conditioning program is for you. The two sessions of weight and

6. strength training a week can help you reduce your overall body fat for about 3 percent in just a
few weeks, and that means a three inches of cut down from your waist and hips. It also helps
you boost your metabolism, which keeps the body sculpted, lean and in good shape.
Burn calories 24/7:
It is a fact that cardio exercise burns more fats than the strength training exercise. The study of
The Journal of Strength and Conditioning Research says that after completing an hour of
strength training workout, women burned approx 100 calories more in the 24 hours. With three
sessions a week, about 15,600 calories a year, which makes it about four and a half pound of
fat, can be burned without even moving a single muscle.
Start pumping:
If you are serious about your workout plan and want to burn the desired level of calories then a
total body workout may turn out to be a good option for you. A total body workout consists of
abs, back, arms and legs and go for moves that target several different muscles at the same
time, for example, squats, in which the stress is on the muscle on both the back and front of
your legs.
For every exercise you do, try to do three sets consisting of 10 to 12 reps with a weight which is
heavy enough to not let you compromise on your form. Always remember to fuel the workout
properly. Don’t cut down on your muscle maintaining protein unlike many dieters who make
the fatal mistake of cutting down on protein when they want to cut down on their overall
dietary intake, which result into loss of muscle along with the fat which may have melted away.
Health experts recommend that for every pound of your total body weight, which doesn’t come
from fat, you eat one gram of protein. For example a woman who weighs 140 pounds and
whose body fat is 25 percent, she would need to consume 105 grams of protein. Chicken or
other white and lean meat, eggs and soy products are the best sources of protein. So, always
try to consume protein according to your diet and body conditioning exercises.
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Female body conditioning:
If you want to get fit, look sexy and classy in your best clothes, then the cardio exercise and
weight training programs will help you get cardio fit and increase the lean muscle tone. This
total body conditioning program has two main benefits:
• All the exercises which are designed for the body conditioning can be performed in gym
or even at home and it only requires a few equipments to get you sweating out.
• The program is very flexible. If you decide to skip it for a day just pass over it and
continue the cycle from the next day. This doesn’t cause any problem as each session is
a total training and workout. So you can afford to be flexible with your workout routine
according to your mood and needs.
Summary of the body conditioning workout program:
• The main purpose of this workout is to help you look sexy, stunning and fit with a
perfect body shape.
• It’s a full body workout program for the beginners and you have to decide on the
days from 4-7 days in a week, according to your need and capacity.
• This workout program is targeted for females and the equipments which are
required for this program are dumbbells, barbell, body weight and cross trainer.
Cardio:
Cardio is very essential to target and burn the stubborn fat from our body and turn it into a fat
burning furnace. By increasing the heart rate and blood flow through cardio we can shift and
get rid of those unwanted pounds. To perform a cardio exercise, the best time is in the morning
and that too on an empty stomach. This prepares your body and allows it to turn into fat
burning mode immediately and also continues to burn the maximum amount of fat throughout
the day. Doing a cardio in an evening isn’t a bad idea either, just make sure you keep your carb
intake in check and restricted a few hours before you begin your session so the fat stores can
be used as a source of energy by your body. It is recommended to take diet burn supplement
30 minutes before you begin with your workout session. This will speed up your metabolism

8. and optimize the results so that you can get the best out of your workout plan and start to
witness the results as quickly as possible.
Weight:
Training and carrying weights help the females to tone the body and develop the sexy sculpt
and curves. Training with weight lifting is different in men and women, it increases muscle mass
in men, but doesn’t do the same in women because of the testosterone hormone in men.
Women produce very low amount of the testosterone hormones so they cannot develop their
muscle groups unlike men. So this depicts that there exist lots of misconceptions and concerns
of many women regarding weight lifting and muscle gain like men.

9. Workout Exercises:
Squats
If you want super sexy and toned legs, then squats are the perfect exercise for you. They target
the upper leg, hamstring, quadriceps and glutes.
Pull ups
Pull ups help build the muscles of the back, forearms and biceps. Most of the gyms are
equipped with pull up machines, so if you cannot perform pull ups because of your body
weight, the machine will help you to perform this exercise.
Dead lifts
Dead lifts focus on the full body area, be it legs, trap, obliques, biceps and the back. They create
the curves in all the right places of your body and help you maintain the perfectly toned and
sexy body.
Lunges
Lunges target the hamstrings, glutes and quadriceps. They also tighten your butt and legs and
give you the sexy curves that you desire.
Dips
Dips work on the muscles of your shoulders, chest and triceps. They are a great exercise to
develop the upper body, especially the triceps and shoulders. They help keep your breasts tight
as well as perky and fight against the dreaded wings. Most gyms are equipped with dip
machines so if you need assistance you can always resort to the dip machine.
Keeping hydrated:
It is very essential to keep yourself hydrated, especially when you are working out very hard.
Always drink plenty of water, at least 1.5 liters per day. It gives you a feeling of fullness without
any intake of calories. Don’t mistake your thirst with hunger and always carry a bottle of water
with you to keep yourself hydrated and full. It also has many other health benefits as it helps
clean the body and gives you healthy nails, hair and a glowing skin.

10. CHAPTER 3 – FACTS TO REMEMBER
Here are a few key facts that must be considered, if you want to get the best benefits of body
conditioning;
• Maintain Shape Of Your Body: when weight lifting, it is important to contract your abs.
When you tighten your abs, you actually maintain your body and keep the momentum.
This will help you prevent from injuries, especially your lower back area.
• Stretching: Always remember that stretching is a very important exercise. Stretch and
prepare your body for the workout before you begin with your training session. It
increases flexibility of your muscles and also helps you prevent from injuries and muscle
pulling.
• Warm up properly: focus on warm ups regularly before you start with the actual
workout. At least perform three warm up sets carrying a lower weight before you start
working on a chosen muscle group. Warms ups also help you prevent from an injury and
protects your body against any damage.
• Diet: during the course of your strenuous working out session, consult a health expert
or a dietician and follow a diet program recommended by him that can help you with
your training and weight loss. Take recommendations and helpful tips from the experts
to understand why a balanced diet and selective food groups play an important role in
your weight loss and body conditioning training program.
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The most essential thing to begin with before any diet plan is to cut down on your calories and
keep your calorie counter in check. The total number of calories at the end will determine

11. whether you gain or lose weight. Your hard training session will go to a waste if you eat too
many calories, which will result in further fat gain. Always prioritize fresh and home cooked
food over packaged food, as they are loaded and full of calories, preservatives, hidden sugars,
salt and saturated fats.
Important tips:
• Weights help to sculpt and tone the female body
• Cardio is a very essential part of your training program
• Never mistake thirst for hunger and always keep yourself hydrated
• You cannot bulk up or put on weight through weight lifting. It is just a misconception
• Stretching yourself and warming up your body can prevent it from injuries and damage
• Keep your calorie counter in check and it’s essential if you intend to lose weight
• The protein in your diet is very essential to maintain your toned body and to repair your
muscle tissues
Importance of protein:
There is a reason why proteins are called the building blocks of the body. When it comes to
diet, the importance of proteins need to be emphasized on. Protein is made of amino acids,
which are very essential for the body. During work out, we often break or damage the muscle
tissues, and to repair and maintain those tissues you need to include protein in your diet. All
your hard work is futile if you fail to provide your body with protein, amino acids and all the
other essential nutrients that it requires in order to grow and maintain the whole body health.

12. CHAPTER 4 – HEALTH AND NUTRITION
CONSIDERATIONS
Some of the best tips on emphasizing the significance of health and nutrition while taking
body-conditioning exercises include these;
• Women are more vulnerable and prone to injuries than men when it comes to fitness
and exercise
• Women have better sleeping pattern and quality than most men. They fall asleep faster
and sleep longer and peacefully compared to men
• Women are more prone to be buying substandard or fake health products and foods as
they tend to trust labels and don’t indulge into verifying the nutritional facts and
ingredients
• Women are better than men at consuming vegetables and fruits and they don’t crave
for meat, eggs and other dairy products
• Never damage your metabolism by engaging in unnecessary and adequate dietary
practices when training for athletic programs and sports events.
• Many women have unhealthy attitudes towards diet and food which result in serious
disorders such as anorexia, binge eating and bulimia.

13. • A lot of women don’t consume protein as per the requirement of their body because
they think that products like nuts and yogurt are high in protein and will increase their
weight
• Many women don’t like to have protein shakes as they don’t like their taste unlike men
who like and resort on protein shakes a lot
• Most women have better stamina than men when it comes to intense training sessions
and they don’t need much rest time unlike men
• Initially, women are not very good at executing 1RM’s and women take more time to
develop this skill than men
• Both upper and lower bodies of women are much weaker than men
• For women, a proper push up form is very difficult to attain than most men
• Most women possess good elastic and reactive strength, but they have bad starting
strength
• Body weight exercises, especially for the upper body are more difficult for many women
• Because of the better hip flexibility, single leg RDL form comes very easily and naturally
to women
• Due to anatomical differences, single leg squat can sometimes be very difficult for
women

14. CHAPTER 5 – PHYSIOLOGICAL, ANATOMICAL AND
PSYCHOLOGICAL CONSIDERATIONS
The physiological, anatomical and psychological considerations associated with the body
conditioning workout shape up your body are briefly explained below;
• Women tend to complain of physical pain more than men
• Women’s muscles can produce the same amount of force as men when expressed, but
they have less muscle mass than men
• When we compare both men and women on the basis of mobility, then women possess
better t-spine, pelvic, hip and shoulder mobility
• Women are great encouragers and motivators for others at the gym and they bring
liveliness and fun in their training sessions
• Men are more efficient than women at keeping their training logs. Women generally are
not very good at picking up the gym lingo, name of the exercises compared to most men
who are very proficient at learning things related to the gym and the body conditioning
training program

15. • Men and women are different psychologically, physiologically and even anatomically.
• Women have greater body fat percentages compared to men. Women possess25-31%
whereas men have 18-24% on an average
• During intensive training programs, sometimes women miss on their periods which is a
common thing and nothing to be worried about
• Menstrual cycles have great influence on multiple factors such as mood, energy, training
motivation, self esteemand water retention during the course of exercise
• Men are more natural than women at handling apparatuses and machines
• Many women give extra and over value to met cons, cardio and high intensity training
and they also sometimes overvalue the importance of different exercise like stretching
and abdominal training
• Women are more sensitive to insults and criticismthan men
• Most women prefer hearing feminine terms like toned, sexy, lean, firm, sculpted and
tight and don’t appreciate when referred to masculine terms like swole, ripped, yoked,
jacked, muscular etc.
• Fat storages in a woman’s body vary dramatically. The fat may accumulate at buttocks,
inner thighs and the back of the arms in women.
• Even genetics for fat loss vary from person to person. Some women consume a very
high amount of junk foods or calories and yet they stay very toned and lean while some
women take a lot of care of their diet and control the intake of calories yet they look
bulky and fat
• With most women, their lower bodies tend to be heavier than their upper bodies
• Most women are scared of getting bulky, which can certainly happen in some cases and
with certain groups of muscles
• The size of the woman’s body, especially the butts and breasts can fluctuate remarkably
because of the hard physical training which sometimes can be very frustrating for
women
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Aerobic conditioning:
When you walk on the track, or go for a morning swim, you are getting your body into aerobic
conditioning. Aerobic exercises are highly beneficial and help in losing the weight, increasing
the stamina, and to strengthen your heart.
Anaerobic conditioning:
This is also called metabolic conditioning. It involves intense, but short workouts for muscles
such as jump rope, squat thrust, burpees and jumping jacks. It also increases your muscular as
well as cardio endurances.
It doesn’t matter what kind of conditioning you take or get into, take note and evaluate your
physical condition, personal fitness goals, physical limitations, current conditioning level or any
injuries that can cause any problems and hinder your workout routines. One of the best ways to
train yourself for the conditioning is to swap between anaerobic conditioning and aerobic
conditioning day after day. This will help you to balance your routine and get the best of both
worlds!