How to get a body like Megan Fox or another female celebrity is a question I’m asked a lot. A body like Megan Fox is what many women describes as “toned”. Toned is a result of the right amount of muscle size and body fat. Whether your main goal is losing body fat (regardless of the amount), “toning” your muscles, getting a more sculpted, “ripped” appearance, or adding body weight so that you look fit and sexy rather than undernourished and gaunt—there is one simple formula for achieving any of these goals:

Strength training is how to get a body like Megan Fox!

There is no way around this fabulous and fun way for stripping off body fat, building just the right amount of muscles and creating that beautiful, tight, ultra-toned physique!

Strength training is the most effective means of permanent loss of body fat as well as physique transformation. But when strength training is done wrong, it will not deliver.

Let’s look at the many faulty things that women do in their training programs that prevent them from achieving their body transformation and fat loss goals.

This is NOT how to get a body like Megan Fox!

High reps, light weights
This is perhaps the most common strength training error that women make: using resistance that’s not heavy enough to force physiological changes in the body that result in major fat loss and physique reshaping.

In order for your body to change, you must give it a reason to change. Lifting a weight that is so light that you can do tons of repetitions isn’t enough to force your body to change. The problem with high reps and light weights is that your body is already efficient at doing this kind of routine. So why should your body adapt—that is—change?

You must give your body a REASON to lose fat, lean out and become firmer and tighter. An easy assignment (lots of reps with light weight) will never provide this reason, because an over-fat, under-toned body is just as efficient at moving light weight loads as is a hard, buff, sleek physique: Your body ends up staying the same!

Isolation routines (single-joint)
Favorite strength training routines among many women are the triceps kickback, triceps push-down, inner thigh work and outer thigh work (usually done on hip machines). Other favored isolation routines are the butterfly (pec-deck), flyes and reverse flyes.

These target such local parts of the body that they will not create a major impact on fat loss or physique transformation. There’s minimal spike of the metabolism because only one muscle group at a time gets worked.

Too much focus on ab-targeting exercises
It’s almost a given: The more weight that a woman wishes to lose, the more time she spends doing crunches, sit ups, side bends, swivel hips and other core-targeting movements.

Developing a strong core is extremely important, and it’s okay to spend a few minutes in a routine doing ab-centric work for the purpose of strengthening and tightening core muscles.

But a huge mistake is when you believe that routines that isolate this area will slash abdominal fat. The main core muscles (abs and lower back) stabilize the spine. This doesn’t require a lot of force. It is force that burns fat through an elevated metabolism.

So you may be doing 1,000 crunches a day and 1,000 sitting twists and side bends a day, and these will never take inches off your abs or waist. The only result is that you’ll get good at doing 1,000 crunches and side bends!

Believing that spot reducing actually works
If one part of your body is disproportionately large with fat, such as “saddlebags,” you must lose overall body fat to shrink the fat cells in this specific area.

Thousands of side leg raises will never work. Same with tons of leg lifts for the lower abdomen. To rid the excess fat, you must generate an overall fat-burning response throughout your entire body.

Not enough effort
There is a direct correlation between effort and fat loss. High effort = high fat loss. Not pushing hard enough will short you on optimal fat loss and body toning results.

Some women don’t want to grunt a little while pushing the weights, but it is perfectly acceptable to let out some discreet grunting or moaning. Hard work = a hard body! This is how to get a body like Megan fox.

Too much focus on “functional training” or other funky routines
Just because a routine is difficult to pull off, doesn’t mean it’s optimal for either fat loss or sculpting a perfect body.

The latest fad now is performing routines on one leg, or standing on an unstable surface while struggling to handle resistance or other peculiar things.

Though it’s important to develop agility and balance, the irony is that the most effective fat-crushing routines and techniques have a built-in agility developer! Fancy and awkward do not mean fat loss. And unless you’re in training for standing on only one leg while doing housework or lifting something off a high shelf, these gimmicky routines will waste your time.

Fear of bulking up
#1: Believing that excess fat in the body is muscle, and thus, a reluctance to “add more” muscle with heavy strength training.

Before you assume that the surplus size in your thighs is muscle that will balloon up from heavy squats, have a fitness professional calculate your body composition with skin fold calipers, to see what percentage body fat you actually have. Almost always, the “thunder” in one’s thighs turns out to be excess fat, and heavy multi joint strength training will shrink it away.

#2: Believing that you’ll look just like a professional bodybuilder if you lift weights.

Women who are unrealistically muscular usually take anabolic steroids. In general, women have only one-tenth the testosterone levels as men, so it is impossible for a natural approach to strength training to result in a hulking physique.

Obsessing about keeping heart rate elevated in between sets
There is no evidence that jogging in place, jumping jacks, mountain climbers, hopping on one leg or otherwise bouncing around in between strength training sets optimizes fat loss.

If anything, it will hinder fat loss because doing aerobics and maintaining the need to pant in between lifting weights interferes with being able to push hard through a set. And it is pushing hard and furious that drives fat loss and the buildup of toned muscle!

Thinking you need to first lose body fat before starting a strength training program
The best way to lose fat is to strength train. Why wait? The sooner you start working out with weights, the sooner you’ll start losing fat. A thin body is no more efficient at lifting weights than is an overweight body, so it makes no sense to trim down first before beginning a strength training regimen.

Believing that lifting weights can damage joints
Any kind of lifting, including lifting your own children, garbage and a box of books, has the potential to injure joints—if you overdo it and use improper form.

Compared to cardio-based activities like tennis, running and dancing, lifting weights is relatively safe when done with correct technique, and will strengthen joints and connective tissue!

Doing long-duration cardio
Most of the lean, hard bodies that have a body like Megan Fox are in the weight lifting area, and most of the full-figured women (and men) are in the cardio section. Steady-state or long-duration aerobics (on machines, walking or jogging outdoors, various “dancing” classes) target mainly slow-twitch muscle fiber, while sparing the fast-twitch muscle fiber.

But it is the fast-twitch fiber that requires far more calories when exercised! Even extra long stints of steady-state cardio will not produce the extra release of fat-burning hormones. Get an in-depth explanation of this phenomenon in my FREE body transformation course.

Low self-confidence
This can interfere with two things: 1) venturing into the free weight area, or even the general strength training area of a gym, and 2) pushing hard through your sets.

Three words: Believe In Yourself. Believe that you can get a body like Megan fox. Then take action! Focus on the goal of physique transformation, and the “intimidation of being around all the men” will vanish like magic!

Thinking you’re too old to lift weights
If you have a pulse, then you can benefit from lifting weights. The human body was designed to move weights. “If you don’t use it you’ll lose it” is so very true!

The No. 1 reason people gain fat as they age is because they lose muscle! Muscle is your body’s metabolic furnace. Strength training will replace the muscle you’ve lost over the years, and fire up your resting metabolic rate!

Avoiding training altogether because you don’t think that the limited time you have for working out would make a difference.

Do you have only 20 minutes in a day to work out? You’ll be stunned at what you can accomplish in just one, 20-minute program of heavy compound movements!

This is how to get a body like Megan Fox!

So what SHOULD women do to capsize all the extra body fat and transform their physiques? How to get a body like Megan Fox requires three things:

• Focus on compound (multi-joint) exercises
• Use progressive overload
• Lift heavy

This formula works hands-down because it creates a hormonal reaction in the body that forces fat loss, and, it’s SIMPLE. No fancy, balancing, confusing exercises or so many exercises that you can’t remember what to do.

Compound exercises
The top multi-joint routines for blasting fat and totally reconstructing the physique are the deadlift, squats (many variations), chin-ups and pull-ups, rows, bench press, shoulder press, plus some others.

A compound exercise hits several major muscle groups at once—that’s a LOT of muscle fiber recruitment = maximal stimulation of the metabolism! You’ll get more fat-loss bang for your buck, in less time plus the right amount of muscle mass that will result in the “toned” look!

Progressive overload
This means continually resetting the goal of how much weight you’re lifting, rather than settling in a comfort zone of using the same amount of weight for months on end.

For optimal fat loss and body toning/sculpting, you must keep the body under continuous stimulation. Otherwise it will adapt and you’ll soon hit a plateau and stay the same. You must keep striving to increase the resistance—keep giving your body a REASON to burn up a fat storm for energy!

Lift heavy
If you fear bulking up, consider that bulking up does not happen overnight. Ask any man—who has much more testosterone than a woman—just how difficult it is to bulk up.

YOU are in control of how “big” your muscles get, and all you need to do is adjust the amount of weight you use to maintain the desired degree of muscle toning or development.

If you find your muscles are getting more pronounced than desired, then simply back off on the weight load. Ask anyone who’s had to stop lifting for several weeks due to injury, how easy it is to shrink muscles from backing off with the exercises!

YOUR unique goals: If all you want is to lose 100 pounds and be healthy; or lose a smaller amount of fat; or combine fat loss with increased muscle tone; or acquire a muscular appearance; or add volume to a thin body—there is only ONE solution on how to get a body like Megan Fox:

STRENGTH TRAINING is how to get a body like Megan fox!

Combine strength training with a solid nutrition plan and you have the answer to; How to get a body like Megan Fox? Not many programs tailored to women are worth the paper they are printed on. That is why I have put together my own manuals with the exact programs I use with my female clients. Rusty Moore from FitnessBlackBook is another fitnesstrainer that was tired of the loads of faulty advice for women. His Visual Impact For Women is the only other program I recommend to women. So if you want incredible fat-loss and body transformation results while saving hundreds of frustrating hours of guesswork and figuring I highly recommend you check these programs.

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