Guide to Developing the Ideal Female Body

99.9% of women who exercise are doing it wrong. That’s because 99.9% of people, including personal trainers, believe that a woman’s workout is the same as a man’s workout except performed at a lower intensity. The cold, hard truth is that after years of such a routine, a woman will burn the fat from her breasts and butt and be left with a man’s body—a flat chest and a flat booty. I believe that breast and butt fat 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 the 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 real. 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.

game cropped

This is accomplished through cognizance and control over the amount of reps performed by each body part and the amount of weight lifted. That is, you have to constantly question whether your movements are low-intensity or high-intensity, and whether they’re low-repetition or high-repetition. The novel part of my guide is the notion that reps burn fat and resistance builds muscle. The former is contentious today.

Each and every body part has a certain amount of muscle plus a certain amount of fat, and therefore can be plotted somewhere on this chart. Imagine this T-bone steak as a cross-section of a body part, such as your glutes. 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 jobs that involve similar routines. For example, a worker at a clothing shop 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 A or C (tied). So it is D—low fat + high muscle—that requires the most time and effort yet it is the least desired result. This situation 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. They 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. So let’s say you want to look like a Victoria’s Secret model—the limbs are thin and do not have muscle mass. (C—low fat + low muscle.) And, of course, the breasts and butt are voluptuous. (A—high fat + low muscle.) A “type C” body with “type A” breasts and booty. This is accomplished with very high-rep/low-intensity exercises that do not engage the chest and butt. Body-weight exercises included in this list are jumping jacks, sit-ups, crunches, assisted dips, flutter kicks, front kicks, roundhouse kicks, calf raises, etc. With the use of gym machines, dumbbells, or resistance bands, you can also do all of the following at high rep + low weight: leg extensions, leg curls, assisted pull-ups, bicep curls, triceps extensions, shoulder press, shoulder fly, etc. Any exercise that activates the pectoral or gluteal muscles should be avoided. This means no pushups, no bench press, no punching, no wide squats, no hip thrusts, no taekwondo side kicking, no burpees, etc. The overall goal is to get a cardio workout while leaving out the chest and butt. Over time, this disuse will ensure that the chest and butt are full of fat.

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 the glutes, because it is a high-rep exercise of the glutes. Breast fat will also melt away if you thrust your arms forward while jogging. Is yoga okay? Yoga is great for flexibility but quite a few movements in yoga also burn fat from the feminine parts. All yoga moves that involve holding the pushup/plank position should be avoided, because they burn fat from the chest. This is because they are “high rep” chest exercises. Yes, technically reps are not performed because there is no up and down motion but it’s reasonable to assume that holds/isometric movements have the same effect as reps. For instance, doing pushups for one minute should have a similar effect as going down on a pushup and holding it there for one minute. Thus, one minute of “warrior pose” should have a similar effect on the gluteal muscles as one minute of light jogging. These particular yoga moves and jogging should be avoided by women, because high rep = fat loss.

Okay so now the overall body is slim whilst retaining breast and booty fat. Let’s take it one step further and give the breasts and butt “structural support” with underlying muscle. This is state B—fat + muscle—the state with the most mass. Most women that target the chest and glutes muscles are trying to increase the size of their breasts and butt. Good thing I understand the science behind muscles and have a handy chart.

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 a similar exercise) near your max for the few reps that you can perform them. Although this is just a few minutes of actual exercise this should be a grueling few 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 the world has been telling women to exercise. Typically, women get on their knees to perform “girl pushups.” This is too lightweight 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 something similar) 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). An example of such is 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), 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.

Back to
© Buism 2020