Fitness Minutes: (82,578)
2,489 12/3/13 5:27 A
I would recommend picking up the book/ebook, New Rules of Lifting for Women by Lou Schuler and Alwyn Cosgrove to start. You can use it to design your own plan plus it will give you tons of information on lifting and "how to". You also may want to read Tom Venuto's Burn the Fat, Feed the Muscle.
I just started a plan called 5-3-1 by Jim Wendler, it focuses on 4 main power lifts with various accessory work plans but it's a little more advanced and complicated for when you become more familiar with lifting.
I think I need to do this too. I'm a 5'1" and I weigh around 121-122 pounds so for my height my weight should be anything between 97.9-132.3.
So somewhat I'm in the upper-middle range however I still feel like I need to lose some more.
What program would you advise me to follow? You seem to have the hang of this I would really appreciate help.
I've been literally only depending on cardio for the past year and a few months and today I've come across an article that does not recommend cardio.
Fitness Minutes: (82,578)
2,489 12/2/13 5:00 A
Yes, it's bulking and cutting. Women have a harder time growing muscle (and we're smaller) so we don't need as large of a surplus as men. It also takes a long time to build muscle, which means if you have too great of a surplus, anything that's not contributing to muscle growth is going to be stored as fat. A general rule of thumb would be around 200-400 cals + on training days or around 200 cals + per day. A lot of people believe a slow bulk like this = a clean bulk (or a bulk that minimizes fat gain). Makes sense to me anyway. The amount he recommends that you eat sounds slightly above your TDEE. HIIT is also suppose to help minimize fat gain, you can incorporate a few of those sessions in even though they're cardio but you will have to eat back what you burn.
Yeah, I was just hoping I didn't just get very bad advice that would set me back in my efforts. If everything works out, I will hopefully be where I want to be and I will owe him big (since he didn't charge me for the help :P ) He doesn't really train or work with females because he isn't as sure of himself with their needs, so if my thing works, he will learn how to tailor it and start training female clients.
I just want to be at 17-19% BF. I want clothes to fit nicely and stop with the "jiggly" bits. I will post a new post in the boards in a few months to say if it is working or not. Is this somewhat what bulking and cutting phases are like? I know it's on a smaller scale, but is it essentially similar in theory? You eat a surplus and weight train to put on some weight (hopefully mostly muscle) and then you go through a deficit and train so that you shed fat while trying to retain the muscle mass that you built?
Fitness Minutes: (82,578)
2,489 12/1/13 8:15 P
Oh and make sure you're lifting really heavy. Low reps and a heavy and challenging weight will help build really dense muscles (that will take up less room and make you smaller and toned). No girly pastel Barbie weights. ;) Head for the barbell for your main lifts; deadlifts, squats, lunges, overhead press and bench press.
be sure to let us know how the plan worked after you've done it for a while.
Fitness Minutes: (82,578)
2,489 12/1/13 7:57 P
He's given you good advise. If you want to lower your body fat percentage you're going to have to gain a bit of weight first (mainly in the form of muscle). To build muscle you need to eat a calorie surplus and yes, gain weight. The weight lifting well help ensure a good part of the gain is muscle. At 109 lbs you're bordering on being underweight for your height, you have no where else to go but up. The idea would be to gain a bit of weight/muscle and then lose fat after you're through. This will help bring down your body fat percentage without having to reach an unhealthy weight.
I've done it and it works. I was at 107 lbs... I gained (bulking) and went up to 123 lbs. My hips and chest grew in measurements, my waist remained relatively the same, I grew curvier, firmer and better proportioned. I still wear the same size pants I wore at 107 lbs. Now I'm losing fat (cutting) and on my way down. The idea is that I will have more muscle weight, less fat weight and have smaller measurements (particularly my waist) at a higher and healthier weight, by the looks of it I should have a smaller waist at 110-115 lbs than I had at 107 lbs. There will also be less jiggly bits (problem areas). I'm 5'2 120 lbs and wear a size 1-2, whereas most women my height probably wouldn't fit in that size unless they were 105-110 lbs, this is largely due to BF%.
As far as the cardio goes, he just doesn't want you to do an excessive amount because anything you're going to burn, you're going to have to eat back in order to gain and too much cardio can inhibit muscle growth or even cannibalize lean muscle. You can still do 30 mins of HIIT 3x a week for the cardiovascular benefits.
When doing this type of body recomping, get rid of the scale... it's useless and cannot tell you if what you're gaining is muscle or fat. Go by body measurements or if you can have your body fat % tested monthly at the gym. Body fat % is more important when it comes to aesthetics. Let's say you had two identical twin sisters and one had a BF% of 25% and weighed 115 lbs and her sister had a BF% of 18% but weighed 125 lbs. The second sister could still fit comfortably in her sister's clothing (she'd have small measurements for her weight) and look far more fit (toned) in them.
Basically, the trainer is trying to recomp. you or lower your body fat% while increasing lean weight. Smart guy.
Lol...no it wasn't meant for a long term type plan. It was just to "shake things up". Since I have been eating 1300-1600 calories a day for the past 11 months, he thought a shake up of eating a considerable amount more (2000-2800 calories a day) for a few months would help with my body adjusting to the 1300-1600. He then said to go back to eating the 1300-1600 with the occasional 2000+ day (my 1 cheat day) thrown in to keep my body from getting into a rut (and to keep me sane so I can eat out with friends/family or have my favorite foods every once in a while.
I am just asking about when I start going back to my normal calorie range and adding in my 2-4 days of cardio plus my strength training, would it have been a benefit to me or not (especially when it comes to shedding some fat)? Or should I have continued to eat 1300-1600 calories a day and never have done the whole eating a lot of calories to change up my diet? I was just asking for opinions or examples of people who have done this and if it was a success or fail in terms of losing the fat ?
It will be interesting to see what the results are going to be like over the next 1-2 months.
Fitness Minutes: (74,443)
3,293 12/1/13 6:49 P
This plan doesn't sound very good for long-term cardiovascular health...
I have lost 15-20 lbs total this year (on and off again though). I am 25 yrs old, F, 5'3'' and currently at 109 lbs and 23% BF. I generally eat healthy with some not so healthy foods thrown in.
I was told recently by my friend's brother (who is a trainer and avid body builder) to eat more than I normally do (so over 2000cal a day as oppose to my normal 1300-1500) and do this for 1-2 months straight. Then he said do this while doing very minimal cardio and strength training 3-4 days a week. After 1-2 months, go back to normal eating patterns and add cardio back in while continuing to do 3-4 days of strength training. So that is what I have been doing. Eating more than I would, strength training more and doing little cardio. I am about to start back, slowly, on my normal eating and workout routine tomorrow.
Was this good advice though? I feel like I am gaining weight eating so much and being virtually sedentary (I don't currently have a job so I am at home 24/7). Will it make a different in terms of how my body loses weight when I go back to a calorie deficit after a long period of "overeating" ? (To my standards).
I am hoping I didn't just undo a lot of the work I have done so far this year. I already know my lung functioning is going to be so effin' bad when I go running (it took me a very consistent running schedule for years to be able to run as long and as hard since I have asthma). So what do people thing? Was I given interestingly good advice? Horrible advice? Anyone do something similar and be successful? Failed? I more or less want to lose body fat now and lose the last bit of back fat, thunder thighs, arm jingle and jolly belly :)
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