women’s fitness nutrition plan

by | Oct 18, 2021 | Fitness Guide, Vedic Warriors

Akhada and Ancient Warrior training disciplines are not merely for men.

The country of Rani Durgavati, Lakshmibaai , Rani Abbakai and Velu
Nachiyar calls for it’s Lionesses once again.

women's fitness nutrition plan

This thread will be in 6 parts –

1. Diet and Menstrual Cycle

2. Workout and Menstrual Cycle

3. Managing periods

4. Exercises for aesthetic female physique

5. Internal body

6. Exercise routine

And Bonus Content and Incentives

women's fitness nutrition plan

1. Diet and Menstrual Cycle

– Female body craves more food 2 weeks prior to periods and lesser 2
weeks after

– If you want to gain weight, start ‘new diet’ 2 weeks prior to periods and
vice versa

– It is ok to start working out without changing diet. Don’t overthink.

– Start eating magnesium rich foods one week prior to periods. Dark
chocolates are allowed. Yeah, thanks.

– Do NOT eat junk food 1 week post period. Your body is rebuilding itself.
Support it.

– Never eat low calories during periods

women's fitness nutrition plan

2. Workout and Menstrual Cycle

– Female strength and muscle engagement significantly drops one week
prior to periods

– Female body is not cursed. This strength drop gets compensated for by
compensatory increase post periods

women's fitness nutrition plan

– Week 1 after period

– . Lesser sets, Maximum intensity

. If you are thinking of experimenting with new creative, explosive exercises,
do it in week 1

– Week 2 –

. More Sets, Maximum intensity

. Want to do high intensity sprints, rough sports ? This week is the best.

women's fitness nutrition plan
women's fitness nutrition plan

Week 3 –

Maximum sets, High intensity

Week 4 –

. Rammurti style Dand Baithak (explained later)

. Pranayam

women's fitness nutrition plan

Bonus Content 1 –

Gargi Charitr.

Young girls exclaiming at what a marvel Gargi is.

Gargi attributes the secret of her fitness to Brahmacharya, yoga, diet, living
in sync to Prakriti.

(Sorry for Blur. It’s an old edition book.)

women's fitness nutrition plan

3. Managing periods –

. I repeat, eat normal calories

( Download ‘Calories Counter App’ for a general estimate of calories. Don’t
become dependent on it though. Listen to gut.)

. Ashwini Mudra

. Relaxed lifestyle

.

– Have a relaxed lifestyle.

As mentioned in my book Hindu Compass of society,

In Ancient India, WOMEN WERE HIRED ON DAILY WAGES.

The reason being simple – Women deserve a right to take leave during
periods.

women's fitness nutrition plan
women's fitness nutrition plan

4. Exercises for Aesthetic Female Physique

– No exercise is ‘banned’. None would make you look like a man. But some
are better than the others

:- Upper Body –

– Sarp dand –

. Begin practicing on knees.

. As you become stronger, let hands and feet be the only support

women's fitness nutrition plan
women's fitness nutrition plan

. Sarp dand grows breast and tones triceps. Rip arm fat.

– Vrishchik Dand –

. inhale at pose of pic 1

. Go down as in pic 2, hold breath

. Exhale at pic 3 pose

. Repeat

. Good for posture and hip muscles

women's fitness nutrition plan
women's fitness nutrition plan
women's fitness nutrition plan

:- Lower Body –

. Baithak (Hindu Squat)

. Reverse Lunge

. Bridge (Progression to Chakraasan)

. Calf Raises

. Brisk walking (Female legs are built for endurance)

Rammurti Dand and Baithak –

. Same as Gama Dand Baithak or Hindu Dand Baithak

. Done at a slow pace with a focus on expanding lungs and diaphragm

. If you can hold breath for 1 minute , take 15 seconds to go down in
dand/baithak , 15 seconds to come back up

Gorillas in Tarzan cartoons puff their chest before fighting. Right ?

Olympic weightlifters breathe madly before starting the lift.

If arms and legs are wheels, lungs are the engine.

The Rammurti Dand Baithak have been named after professor Rammurti Naidu –

women's fitness nutrition plan
women's fitness nutrition plan
women's fitness nutrition plan

Bonus Content 2 –

Can women do it too ?

Sure they can !

Ask your grandfather about ‘the woman of circus who would allow
elephants walk over her chest’.

women's fitness nutrition plan
women's fitness nutrition plan

5. Inner Body –

– The She Male Myth

. You won’t look like Arnold Schwarzenegger by working out. You don’t have
enough testosterone.

. Even if you are a genetic freak, muscle building would take YEARS.

. And losing muscles if easy.

. The girl in pic is on heavy steroids

women's fitness nutrition plan

As I have mentioned in my thread on female beauty,

All such rumors are myth to keep women weak. “A weak zero figure, high
heel wearing woman = a beautiful woman”.

Plus, I have designed these workouts carefully according to female
physique. Chill.

– Women are more flexible. Your joint capsules are loose. Your bones can
move in more range. Female dance forms are naturally aesthetic.

– Women can NOT generate 100% explosive strength since their all muscle
fibres don’t activate at once.

– Women can workout MORE THAN MEN in higher reps and sets in week 2
and 3

– Women can workout MORE OFTEN THAN MEN

(Female body has been designed to bear long bouts of uterine contractions
of pregnancy)

– Muscle soreness is less common. Leg day memes are for men.

women's fitness nutrition plan

Bonus Content 3 –

Pic 1 – Parvati dances around meditating Shiva. Divine Romance.

women's fitness nutrition plan

Pic 2 – Before origin of universe, Krishna the God of spiritual pleasure
decided to create a zone of aesthetics called ‘Raas Mandal‘ in Golok.

He assigned a female to handle this. She was Radha.

women's fitness nutrition plan

6. Sample Workout Routine – This is an alternate day routine.

(( Adjust reps according to your strength levels ))

Week 1 –

Day 1 –

. Vrishchik Dand – 10*2

. Bridge – 10*2

. Rammurti Baithak/Dand – 2 sets (most women would choose baithak to
tone legs. But it’s your choice.)

. Calf Raises/yoga calf pose (if you are skinny)

OR

. Vaccum Pose if you want leaner stomach

++ Don’t forget to warm up before workout

Week 1, day 2 –

Sarp Dand – 20*2

Reverse lunges – 10*2

Rammurti Dand/baithak – 2 sets

Calf/vaccum pose

Note – Calf is a very small and stress resistant muscle. You can work it out
for dozens of reps on any day.

Week 2 –

Exercise 1 2 and 4 will be same. Do 4 sets. If your were doing 10*2 earlier,
9*4 would be a realistic expectation.

At place of exercise 3, adding sprints, squat hold, horse stance, l sit or
other creative moves would be a good idea on Day 1.

Do Gama Baithak on day 2.

women's fitness nutrition plan

Week 3 –

Same exercise recommendations as week 2.

6 sets of 8 reps would be realistic.

The key of course is to push yourself to become slightly stronger in each
workout.

Don’t fall for the ‘realistic expectations’ trap. Do as much as you can

women's fitness nutrition plan

Week 4 –

. Same as week 1 , but do give only 80% of your intensity.

. As periods come nearer, start shifting focus on to Pranayam and
Rammurti Dand Baithak. Drop exercise 1,2 and 4.

. Don’t exert on breath hold either. Hold only as much as you can *with
comfort*

If you want a healthy community to discuss Hinduism, spirituality,
meditation, health and fitness sensibly at ;

Join my telegram Channel –

https://t.me/joinchat/CM4xX7XGmodhNzg1

I have learnt female psychology at gym.

women's fitness nutrition plan

I have not done anything unnatural by recommending walking and calf
exercises.

Women (and men too) were habitual of walking on rough terrain at least 7
kilometers every single day.

Female calf aesthetics were special object of focus in dance forms. Weak
calf = weak balance

women's fitness nutrition plan
women's fitness nutrition plan
women's fitness nutrition plan
women's fitness nutrition plan

“How to optimise Hindu baithak for better hip muscle growth ?”

1. No butt wink

Pic 1 red is wrong, green is right

2. Take medium foot stance, try to push knees wide apart in mid range of
exercise

Pic 2 red is wrong, green is right.

women's fitness nutrition plan
women's fitness nutrition plan

It is ok for women to begin with baithak with feet flat on floor.

Most females in big cities have dysfunctional toes, squeezed together in a
tiny bunch to fit on the tip of narrow footwears.

Healthy foot have fanned out toes. Optimal for balance and force
production.

women's fitness nutrition plan
women's fitness nutrition plan

How to optimise bridge for more Hip muscle engagement ?

Place feet wider.

Do NOT let the knees cave in. (Pic 2) From hip to toe, whole leg shall be in
one straight diagonally directed line.

women's fitness nutrition plan
women's fitness nutrition plan

Easier progressions –

If you can’t do sarp Dand, do them on knees.

If you can’t do Rammurti Dand, do push ups.

If you can’t do push ups, do them on incline.

If you can’t do incline push ups, push against the wall. Or do bench press
with books or steel water bottles.

How to fix shoulder pain due to sarp dand or any other dand.

1. Fix your form

2. Do these stretches –

women's fitness nutrition plan