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A Few Surprising Facts About the Female Body
May 13, Borge Nutrition 71 A normal contest prep for a male bodybuilder is usually in the week range — but if you stay lean year-round something I recommend you can probably get away with half that. Drop carbs, up the protein and add some daily treadmill or stepmill sessions of mins. Throw some fat burners in the mix. Rinse and repeat until lean. Evolutionary speaking, while men are hunters who thrive on higher activity levels and fasting and gorging patterns, women are gatherers and nesters. And more pleasurable to be around as an added bonus. So how do I go about solving the puzzle of contest dieting? First of all, patience! This goes for both first time competitors and women in general. I believe humans are biologically programmed to eat meat. Women in general should eat more animal proteins, wild game reindeer, elk, deer or preferably grass-fed beef in particular. For some women into their 30s, a small amount of soy milk or soy protein and its phytoestrogens will provide some added fat burning effects, and should be considered as a daily diet addition. I usually set calories at x bodyweight depending on activity level, which translates into kcals for a lbs girl, and go from there. Most will usually drop a pound or two in a few days just from cleaning up their diets and eliminating the sugars and junk food. Now for the macronutrient ratio management. This is purely observational but too much protein in the ranges commonly prescribed for fat loss diets 1. For the first part of the diet when bodyfat is higher, I find low carb dieting in my world this is below 80g per day a nice introduction to get things moving. Carbs are eaten post-workout and for the final meal of the day yes, indeed…read my article on the Biorhythm Diet to see why. One or two higher carb days at g or thereabouts focused around priority muscle group workout days, just to keep the machinery going and various enzymes upregulated for the reintroduction of more carbs later. I add in some interval-based cardio at this point. This will only be for a short period, as fats are vital to proper hormone functioning and general health. I rarely do regular high-carb refeeds as they seem to be very unpredictable for women. Sometimes they work great, sometimes it takes up to a week to drop the added weight and it just feels like wasted time. I will, however, bump up carbs here and there if you get very tired or lethargic, in the range of g extra for 1 or 2 days, then drop back down. Slow, gradual adjustments are the key. Try cutting calories too hard and progress will invariably come to an abrupt halt. Try doing anything fancy, or wildly and randomly fluctuate calories, and progress will also slow or at least appear to be and frustrate both me and the competitor. Patience will be your best friend during a diet, so aim to lose only 1 lb — or 2mm average if you use skinfold calipers — every days. Instead of worrying about daily weight fluctuations, they are not only inevitable but also normal — calculate a running average. Take the sum of the last daily measurements and divide by number of days to get the average. Do the same a week later and compare — it evens out the daily variations. To give you an idea, calories are rarely dropped by more than kcals per week and more often just kcals. Depending on how much training and cardio is being done, I will add more training instead of dropping calories the next time an adjustment is needed. Still scared to up your carbs when low-carb diets have worked better for you in the past? Well, paranoia of getting in shape prevents most from experimenting with alternate approaches, and I can certainly understand that — so see for yourself what of the following categories you fit into: This is what I notice is common in girls who do better with higher carbs: Their extremities hands and feet are cold, they freeze a lot but will heat up and feel energetic after a high carb meal a sign of good insulin sensitivity. They usually tolerate a lot of volume and struggle and feel burnt out if you have them do a lot of power type movements and heavy training. I will handle the cardio topic soon, though. The low-carb girls are the opposite: They love intervals and lifting heavy weights, are usually more laidback, and thrive on variety. This last contest prep her carbs were in the g range for a majority of the prep, g at the lowest point the final weeks. She got into the shape of her life, and this was without ANY fat burners, thyroid meds or hormone usage. Now for the training. Women tend to think they need to do pump and toning with light weights to avoid getting too muscular. Then just to top that off, you do cardio like a long distance runner because you want to burn as much fat as possible. While lengthening the muscles by doing Pilates and Yoga. A planned and strategic change in certain variables will have a profound and positive effect, but trying to force your body adapt to what is essentially conflicting training goals is what I refer to as Jack of All Trades, Master of None. Try to be good at everything and you will end up being beaten every time by the specialist. Tell your body to build its tolerance to long and slow enduring miles via a properly applied long-distance running program and you will be a good marathon runner. Tell your body to build large muscles by lifting a sufficiently heavy load, sufficiently many times sets and reps , sufficiently often frequency to make the muscle adapt and grow larger and stronger and you will be a good physique competitor. So why do girls think they will end up like some sort of superhuman hybrid if they combine all these different types of training into one Perfect Program? Because the former is telling their muscle to become more energetically efficient, i. The latter requires muscles displaying highly powerful and explosive contractions, with a highly developed ATP-CP and glycolytic system which — incidentally — is a fantastic sink for incoming carbs. A typical workout for a sprinter is repeats from meters with full recovery walking of minutes in between. Due to biomechanics, faulty technique and overuse of high-tech running shoes read: Most of you probably put in hours of gym time every week to achieve a leaner and more athletic looking physique, so why would you even begin to think that training like a middle- to long-distance runner would accomplish this somewhat rare feat? But hey, if you really want to keep that skinny-fat ass and legs, stop reading now and forget everything I just told you. My favorite types of cardio for women: Start off with dynamic mobility work, followed by about 5 minutes of gradual warm-ups. End with a minute cool-down walking or easy jog and stretching. Total duration for the whole session will be in the minute range. Start with sessions per week and increase up to a max of sessions. There are more interesting ways of killing yourself. Recommended activities for sprint intervals: This is a popular type of workout for sprinters to add training volume without overtaxing the fast and explosive type II fibers. I limit total duration to minutes here, as well. Also, no lactate threshold training, stick to lower intensities if you insist on longer duration cardio sessions. Progress from cardio sessions per week all the way up to a maximum of sessions, of which sprint intervals no more than days per week, and tempo intervals days per week. Splitting it up into 2 or even 3 short sessions during a day is better than 1 long session, meaning 15 minutes morning and evening is better than 30 minutes in the morning. Something about stimulating the metabolism more often, as well as avoiding cortisol accumulation. The same stimulus which built the muscle will be the one maintaining it. Yes, you can get strong, but in my experience you will get stronger and fitter by separating strength and cardio — and with less injury potential to boot. Also consider the fact that women in general will do more reps at a given intensity than men due to neurological inefficiency, so do rep training on a regular basis to keep strength levels up during a diet — even delving into rep territory as long as you stay explosive and use long rest periods mins. Tempo intervals, 5min warm-up, 30secs high intensity, 90secs low intensity for 20mins, 5 min cool-down. Shoulder pressing, side and bent laterals for shoulders, some triceps work Tuesday: Sprint intervals — 5 min warm-up, 10 x go hard for 10 secs, easy for 40 secs. Easy walking for 7 minutes. Total duration 20 minutes. Barbell or DB complex: Rest for 1 minute. Repeat the circuit 6 times. Lats and biceps, added delt work Morning: Tempo intervals, same as Monday Afternoon: What usually works best is just dropping down cardio to a bare minimum and increasing carbs ever so slightly for a few days at the beginning of the final week. Depending on conditioning, drop back down for the last couple of days to get rid of any subcutaneous water retention. If you need more fullness on contest day, add a couple of meals of carbs, fats and sodium before pre-judging and you should be good to go. A trial run weeks out will save you a lot of trouble, and take note on what days you look the best, but when in doubt — KISS.
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