Women Section 101: Your Common Questions Answered!

**Sable_Strenua** · 09-15-2005, 11:38 PM

I swear we get a relationship, female-opinion based thread posted here every week. I mean we have two threads back-to-back asking about what women prefer...So since I�m up (still getting over the jet lag) I acquainted myself with the �search� button (*ahem HINT) and pulled some of these top 'female-questions' threads -

How do I approach a woman at the gym?
http://forum.bodybuilding.com/showthread.php?t=527613

What do ladies like?
http://forum.bodybuilding.com/showthread.php?t=574862

What muscles do the ladies prefer?
http://forum.bodybuilding.com/showthread.php?t=561505

What is the most appealing male bodypart to women?
http://forum.bodybuilding.com/showthread.php?t=539947

Do you ladies have close personal male friends?
http://forum.bodybuilding.com/showthread.php?t=574874

What cologne do ladies prefer?
http://forum.bodybuilding.com/showthread.php?t=574914

Do women get aroused by cycling?
http://forum.bodybuilding.com/showthread.php?t=566109

What do you ladies think of all my haircuts? Which style is best?
http://forum.bodybuilding.com/showthread.php?t=563017

Do looks and a flat stomach matter to the ladies?
http://forum.bodybuilding.com/showthread.php?t=522450

Are all female athletes lesbians?
http://forum.bodybuilding.com/showthread.php?t=496150

Why do women workout?
http://forum.bodybuilding.com/showthread.php?t=482477

Where do the ladies workout at?
http://forum.bodybuilding.com/showthread.php?t=476532

Threads most likely to get closed :
Rate Me!!
So, you got some well-earned mass and you want to show it to the world. Especially the ladies, to get a feminine perspective on your new look *wink, wink. Sometimes, the request seems sincere enough, but other times it seems like the male is just fishing for an ego boost. Either way, the thread is most likely to be closed.
A few are spared, but probably because no one reported it and/or the mods missed it.

Do I �Measure� Up? - Does Size Matter?
You know exactly what I�m talking about here. Don�t even go there. It�s clearly posted on the rules. So just go with this, if you�re satisfied with what you have, then she will be.

Women can�t have muscles!! That�s strictly for us Manly Men!
Uh...No Mr. Macho man. There�s not many threads started with this overtone, but plenty of occasional comments like this to go around. If you don�t find women with biceps appeasing, then this is simply not the place for you. Leave.

Another thread of note:
Debunking the myth: Ladies should do high reps with low weight only!
http://forum.bodybuilding.com/showthread.php?t=522630

**VanillaBean_21** · 09-16-2005, 02:36 AM

Bump to this!

Great post.

**MsFit** · 09-16-2005, 05:34 AM

Oh, great work!! This should be a sticky. What y'all think?

**arose70** · 09-16-2005, 05:35 AM

*waves hand* I vote for sticky!!!!

**mommy*2*3** · 09-16-2005, 05:39 AM

I love it

**Sable_Strenua** · 09-16-2005, 03:44 PM

Thanks Ms Fit for making it a sticky
Now if only we can MAKE them go look at it first

Any suggestions, additions?

**onebratt08** · 09-23-2005, 09:50 AM

Wow! Great research skills!

**PirlGirl84** · 09-23-2005, 12:51 PM

Bump- Sticky! Yay!

**Amber_P** · 11-28-2005, 10:18 PM

ROFL @ this thread.

Men are funny creatures.

**terracotta** · 12-28-2005, 10:11 AM

http://forum.bodybuilding.com/showthread.php?t=290201
(Newbie with questions - long list of good foods in here)

http://forum.bodybuilding.com/showthread.php?t=316377
(best of the workout section - LOTS of good stuff here)

http://www.stumptuous.com/cms/index.php
(female bodybuilding - good beginner routines in here)

If you would like a more structured beginner routine (with diet) consider body for life:
http://www.bodyforlife.com/

Gym myths dispelled
http://www.stumptuous.com/cms/displayarticle.php?aid=45

On toning:

Originally Posted by BuffedWildCat

Being "toned" basically means that your body fat (just below your skin) is low enough that you can see the muscles underneath. That said, getting "toned" is all in the DIET. You have to eat right to get and stay toned. And to put it simply, the closer you eat to nature the better, stay away from processed and convenient type foods and especially stay away from SUGAR. Eliminate all junk food from your diet and stay away from foods made from white flour. You'll have to do this for quite a while to see results and even to maintain those results. It's just something you'll have to stick to and not get discouraged if you don't see results right away, the results WILL come if you stick to it and do it right. I achieved the toned look I desired when I went from 22% body fat to 16% bodyfat which took me 3 months. But I had also gained about 9 lbs of muscle before and during that time, the more muscle you have the better, then you don't have to drop your bodyfat as low to look toned.

Originally Posted by imperfectly_lou

There is no real such thing as "toned" - you either have muscle or don't. Don't be afraid of gaining muscle. It is virtually impossible for a woman to become too muscular unless she has trained for years and/or has used some sort of performance enhancing drug or steroid. A "toned" appearance comes about by gaining some muscle and then maintaining a low enough bodyfat to see muscle definition.

The bulking myth and why people appear to bulk in the first 6 months of lifting:

Originally Posted by Emma-Leigh

Many people notice an increase in scale weight/bulk when they start training due to a sudden gain in glycogen and water stores in their muscle.

Also see,
http://forum.bodybuilding.com/showthread.php?t=145833

Weight loss
http://forum.bodybuilding.com/showthread.php?t=470140
http://forum.bodybuilding.com/showthread.php?t=421458

Muscle vs. fat: Why to hide your scale and use a measuring tape

Originally Posted by Emma-Leigh

Muscle does not weigh more than fat.

BUT muscle is DENSER than fat...

Think of it this way -
How much does 10 pounds of lead weigh?
How much does 10 pounds of feathers weigh?

ANSWER - both WEIGH 10 pounds...

BUT, because the lead is denser than the feathers it will take up a LOT less room in space (that is, it is denser). Look at the piccy I have attached and it

makes sense.

So it is just a way of saying that, if you were 120 pounds but:
a/ 100 pounds of muscle + 20 pounds of fat
b/ 70 pounds muscle and 50 pounds of fat

You would look a LOT smaller/tigher and sexier at option a.

And no, muscle can not turn to fat (and fat can not turn to muscle). They are two completely different tissue types. It is like suggesting that gold can become lead. You can LOSE muscle and GAIN fat at the same time, and you can also GAIN FAT and LOSE muscle at the same time.... But these are two distinct physiological occurences - and should not be confused with one turning into the other.

http://forum.bodybuilding.com/attach...2&d=1115417648

**IronMaiden1522** · 12-28-2005, 10:17 AM

Great idea Terra!

**Ms. Highside** · 12-28-2005, 11:30 AM

I'd love to give you some rep points... but I've got to spread it around more first.

**spytechs_wife** · 12-28-2005, 05:34 PM

w00t w00t! reps! sticky! etc!

**FromH2OtoFigure** · 12-30-2005, 08:27 AM

whooo terra. What an informative post. Thanks!

**dragon*princess** · 01-01-2006, 09:54 PM

“Sit Yo Ass down”
http://www.stumptuous.com/cms/displayarticle.php?aid=76

Oh my gosh, that was classic!!!
I wish that I would have read that article several weeks ago. I am going to be hitting the weights for the first time in over a week because I allowed myself to overtrain. Yes, It sucked! So, make sure you girls rest well so that you don’t overtrain.

Great stuff

xoxo xoxo

**KickBoxGrrl** · 01-02-2006, 05:59 AM

Excellent compilation Terra! Rep points coming your way!!

**terracotta** · 01-04-2006, 10:24 AM

Some very good articles on designing nutrition programs -
Tailor made nutrition by John Berardi:

http://www.t-nation.com/readTopic.do?id=856188
http://www.t-nation.com/readTopic.do?id=862942
http://www.t-nation.com/readTopic.do?id=869278

Full body workout:
http://www.t-nation.com/readTopic.do?id=508031

Tabata Method - HIIT without machines
http://www.t-nation.com/findArticle....4-046-training

Pre-, during, and post- workout nutrition
http://forum.bodybuilding.com/showthread.php?t=272067

Artificial Sweetener Overview
http://forum.bodybuilding.com/showthread.php?t=291569

**terracotta** · 01-05-2006, 10:32 AM

The Dairy Debate

http://forum.bodybuilding.com/showpo...73&postcount=7

Calories burnt during cardio (has links to calorie calculators for cardio)
http://forum.bodybuilding.com/showthread.php?t=585678

Lifting for Hypertrophy (muscle gains)
http://www.t-nation.com/findArticle.do?article=244anti2

**terracotta** · 01-06-2006, 09:28 PM

Photoshopping before and afters (why not to bother comparing yourself to model pictures!)

http://www.glennferon.com/portfolio1/index.html
http://demo.fb.se/e/girlpower/retouch/

**terracotta** · 01-08-2006, 12:47 PM

Stretching and Flexibility

Pictures (with instructions) of stretches
http://www.netfit.co.uk/stretmen.htm
http://www.mayoclinic.com/health/stretching/SM00043

Long information guide to stretching and flexibility
http://www.cmcrossroads.com/bradapp/...ec/stretching/

The about.com resource
http://walking.about.com/cs/stretchi...lexstretch.htm

Journal article: myths and truths of stretching
http://www.physsportsmed.com/issues/..._00/shrier.htm

Very long list of Sports Injury Bulletin articles on stretching
http://www.sportsinjurybulletin.com/...lexibility.php

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~

Stretches for running (warmup by walking a bit first)
http://www.coolrunning.com/engine/2/2_1/126.shtml

**terracotta** · 01-13-2006, 04:46 PM

Calories burned if all you did was sleep (ie. BMR - basal metabolic rate):
http://www.fitwatch.com/qkcalc/bmr.html
- you should never ever eat less than this number while dieting. I recommend eating 200 to 300 calories above this number at minimum.

Calculator to approximate how many calories you burn in a day (this is a rough estimate based on your basal metabolic rate and activity level)
http://www.msun.edu/wellness/bmr.htm

**Lil~Khaoz** · 01-16-2006, 07:39 AM

VERY AWESOME thread!

**sarajane1515** · 01-17-2006, 02:24 PM

Wow, I could just about cry. This is so great. So much great info. I know you have been building it for awhile now, but wow.

I just started getting serious about my weight issues in the last 6 months. And then the new year rolled around and I decided I didn't want to be a fat girl anymore.

No wonder I was ready to hurt somone in the last few weeks. I had been doing an hour of cardio 5-6X's a week! And eating like 1200 cals. Wow.

No wonder I've given up so many times in the past! THANKS!!!!!!!!

**terracotta** · 01-18-2006, 10:14 PM

The most important thing in Berardi's articles!

7 Habits of Highly Effective Nutritional Programs (John Berardi)
Habit 1: Eat every 2-3 hours.
Habit 2: Eat complete, lean protein with each feeding opportunity.
Habit 3: Eat vegetables with each feeding opportunity.
Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.
Habit 5: Eat healthy fats daily.
Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.
Habit 7: Eat whole foods whenever possible.

... I'd make milk the exception to #6.. but the rest are great!

**serinebean** · 01-19-2006, 12:13 PM

Any more info on over training? What are the signs/symptoms.
I started getting heart palpatations with hot and cold flashes. My doc said that they were panic attacks, until she found out that I had been doing like 2 hrs of cardio. (not any more) But now it happens off and on, and I wanted to know if others experience this.

**terracotta** · 01-19-2006, 12:32 PM

Hi.. it is probably best to PM me if you have any questions (or make a thread).. I don't want the sticky to have too many off topic posts in it

**terracotta** · 01-21-2006, 03:36 AM

Calcium Supplementation for women

Originally Posted by Emma-Leigh

1000 mg ELEMENTAL calcium from supplements - citrate and hydroxyapitate combinations are best. Look for something which has Vit D, Magnesium, Copper, Manganese and Vit K in it as well - these are all co-factors that either help with uptake or with bone metabolism... Other things like silica (eg: horse tail) can also help with bone matrix.

Remember that the dose does not = the elemental dose - so make sure you look on the label for that information.

You are also best taking this last thing at night (best time hormonally) - and don't take it with things such as iron, fibre, or lots of green vegetables (oxalic acid) as these will prevent the absorption from your intestines...

I usually recommend either 250mg in the morning and 750mg at night... Or 500mg am and 500 mg pm.

Then I suggest you get another 1000mg in your diet eg: dairy (VERY, VERY good as the lactose in this actually aids in calcium absorption and it is also in a form that is readily available and easily used.. The other minerals and Vit in dairy also aid in bone health.. Esp fat-free natural yoghurt - due to the concentration of milk solids the calcium is higher.... skim milk is also good... cottage cheese has VERY LITTLE calcium in it but you can get calcium fortified hard cheese that is 93% fat free and that is ok too..), salmon or sardines with bones are then your next best option... Legumes are good (although the fibre will interfere with absorption) and things like green vegetables are next to useless due to the oxalic acid effects..

**terracotta** · 01-21-2006, 10:04 AM

Fish Oil Supplementation
http://forum.bodybuilding.com/showthread.php?t=662316

**terracotta** · 01-22-2006, 11:55 AM

If you know your lean body mass, then you can use the formula in here to calculate your resting metabolic rate instead.. it will be more accurate.

http://www.bodybuildbid.com/articles...alculator.html

**terracotta** · 01-29-2006, 05:33 PM

Setting up a home gym/ working out at home
http://forum.bodybuilding.com/showthread.php?t=688092

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