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    Not Swimming. Emma-Leigh's Avatar
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    Arrow **ATTENTION**: Men, before you post, YOU NEED TO READ THIS!

    If you are a father/ son/ brother/ lover/ relative/ workmate or associate of a female you intend to *help* with a diet/ training program PLEASE read this before you ask questions to 'set her up with something.....'

    OUTLINE FOR ASSISTANCE:
    1. use the stickies... I imagine most of your questions are answered there.
    2. use the search function... I imagine your question has probably been asked by another before.

    PLEASE NOTE: YOUR THREAD MAY BE DELETED IF IT SEEMS YOU HAVE NOT LOOKED AT THESE FIRST!


    GENERAL GUIDELINES:
    1. Use your common sense.... Your female associate is not hugely different to you. Being female doesn't mean she can't eat normal people foods and train with normal 'big people' weights. She doesn't need to do 100000 reps to 'tone' and she doesn't need to eat 'rice cakes and celery sticks' to 'lose weight'.
    2. there is no such thing as just 'toning' < If she wishes to look good nakid, she needs to LIFT to create dense, thick MUSCLE and DIET to LOSE FAT...
    3. read point 2 again....
    4. please....
    5. she is not going to 'get bulky' accidently...
    6. read point 5 again... please?
    7. Overall => If your female friend desires to change her body, then she needs to follow the rules as per normal:
    DIET: She needs to eat sensibly - THAT DOESN'T MEAN STARVE HERSELF! She needs a calorie/ portion controlled approach... Introduce her to something such as www.nutritiondata.com or check out THESE CALORIE COUNTERS.

    Overall: Focus on nutrient dense foods. These help with SATIETY, HEALTH and WELL-BEING. Vegetables, fruits, nuts, seeds, lean proteins, eggs, dairy, legumes, and whole grains. She DOESN'T need to eat 6-8 x a day... Infact, many small females do better on only 3-4 meals a day... The most important thing is that she can STICK to the plan and that it gives her what she needs!

    In terms of Protein: A good starting benchmark would be 1g per POUND LEAN MASS... If you don't know her BF then 1g per POUND TOTAL WEIGHT is good. Set up options for serves so she can divide this roughly over her meals for the day.

    For Fats: LOW FAT DIETS have long term negative consequences! So you need to ensure an appropriate intake of healthy fats. This can be achieved for most females through adding some fish oil capsules or including a serve of FATTY FISH, as well as incorporating sufficient serves of nuts/ seeds/ avocado/ eggs or oil such as olive oils.

    Carbs: Can include carbs as she needs them.... If she exercises only a few times a week and sits at a desk all day - carbs are less important... so she will need less. IF she is a cardio fiend or is young and active - she will need more.... PLEASE REALISE THAT GLYCAEMIC INDEX DOESN'T MATTER IN THE CONTEXT OF A DIET WITH APPROPRIATE PORTIONS AND MEAL BALANCE.... BUT - in the interest of HEALTH and SATIETY she should aim for HIGHER FIBER, HIGHER NUTRIENT carbs such as legumes, tubers, whole grains, fruits and dairy.


    TRAINING: IF SHE WANTS TO LOOK FIRM, TIGHT, and LEAN ->> She needs to lift heavy things in the gym then add cardio as required (if desired). DO NOT start her on a 'pink dumbbell routine'... similarly, she DOESN'T need a 6 DAY BODYBUILDER ROUTINE!

    There are MANY good starting programs - things like: STARTING STRENGTH, NEW RULES FOR WOMEN (or the men version works just as well), or any well designed THREE DAY FULL BODY, or UPPER/LOWER ROTATION (3-4 days a week)....

    Focus on the BIG lifts that add intensity to a workout. Squats, deadlifts, leg press, OH and bench, pulldowns, rows, push ups.... Adding dynamic work (lunges, step-ups), and core stability work is also a good idea. For these => Lifting in the 6-12 rep range is a good place for most females. If she is only new - start her in the 10-12 ranges. If she is a little more experienced, she will be able to handle more weight without issue.

    She doesn't NEED TO DO CARDIO EVERY DAY.... This can actually MAKE THINGS WORSE: In females cardio usually INCREASES HUNGER and MAKES IT HARDER TO DIET.... Additionally - adding LOTS of cardio in the face of LOW CALORIES will cause her hormones to do the wacky and she'll bloat up like a puffer fish with water.... So: If her diet is ON TRACK cardio CAN be 'the last resort' to help increase calorie expenditure.... So a FEW DAYS of HIIT could be all she needs!
    ^^
    Basically: USE YOUR COMMON SENSE! Undoubtably, if you have a history of lifting, then this is all stuff you KNOW ALREADY from yourself...

    LASTLY: If she is SERIOUS about doing this -> ask her to come in herself and take a look around to ask her own questions.... Chances are she'll get a better understanding of things, and she will be able to create herself something she will be better able to stick to.
    Last edited by Emma-Leigh; 01-09-2010 at 12:53 PM.
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
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    Reps for protein powder, puppies, or anyone who buys me a house.

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