Slim and Sex Cheat Sheet - Physical Excellence Coaching

Slim and Sexy Cheat Sheet
by Terrence Thomas
1. More strength training less cardio. Lean muscle mass
is the fountain of youth and sexiness for women. Lift
weights 3 times a week. Do cardio 2-4 times a week
AFTER you lift weights.
2. More good fats. Real butter, coconut oil, olive oil,
avocado and fats from free range and grass fed animals.
If you are deficient in good fats, it will damage your
hormonal system and therefore your metabolism.
3. No fake sugars. Artificial sweeteners can still make
you fat. Research has shown that there are insulin
receptors on the tongue and tell the body to produce
insulin in the presence of a sweet taste, real or otherwise. Long term insulin secretion without the accompanying nutrition can lead to blood sugar imbalances and
the accumulation of belly fat.
4. The art of the layoff: The female body is very sensitive
to overtraining. Planned layoffs will allow the body to
break through sticking points. Cut our training volume
(i.e. sets and reps) in half for 5 to 14 days. Do this once a
month, preferable around your menstrual cycle. (see #5)
5. Train in rhythm with your cycle. Adjusting your
training volume and intensity around your menstrual
cycle will help prevent metabolic burnout as well as
orthopedic injuries due to the joint instability that
occurs 2 weeks or so before your period. The more
severe PMS symptoms that you have, the greater the
need is to adjust your training accordingly.
6. Reduce all factors that contribute to estrogen dominance. Estrogen dominance causes excessive water
retention, stubborn fat accumulation and lowers metabolic rate. Causes of high estrogen may include overtraining, sleep deprivation, use commercial beauty
products, hormones, antibiotics and pesticides found in
commercially farmed meat and produce, and plastic
water bottles.
7. Know your body type, love your shape: understand
how you are built and work to accentuate your ass-sets.
Are your hips your dominating feature (think J-lo), Are
you top heavy (think Katie Upton), or do you hold your
weight in your belly and have skinny arms and legs
(think Angelina Jolie).
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8. Being sexy and desirable is about putting out the right
frequency. This comes from belief shaping. Are you focused
on what you love or what you fear? Whatever your answer is
what you are currently attracting into your life.
9. Throw the damn scale away. Unless you are knowledgeable in how to measure body composition, determine lean
body mass, understand fat distribution patterns, you’ll just
drive your crazy. But if you must weigh yourself, do it once a
week on the same day and at the same time.
10. Get healthy to lose weight and not the other way
around. Get this very clear right now. Weight loss and body
transformation is a result of improving health from the
inside out. Any attempts to do the opposite will result in
you being on a diet roller coaster for the rest of your life.
Build vitality and achieve permanent and long lasting
change.