What's worked for the ladies out there?

hug0

Hi everyone,

My post was spurred on from reading ladies who train post, I notice the majority of people who post here are men. Would love to know what has worked for women out there in terms of getting the body they want? Diet and fitness tips welcome

TommyKnocker

IMO tbh there should be no difference. Depending on your goal (gain weight, drop body fat, get "Toned",etc) women should train exactly the same as men.

• Eat a diet consisting of whole foods comprising protein, Healthy fats and some carbs (mostly from fiberous sources).
• Know your daily calorie requirements to suit your goal and eat accordingly
• Do a mixture of resistance, conditioning and cardio workouts, setting aside 30-45 minutes most days for your training.

This should work for all members of the human race, irrespective of gender

Frogdog

OP, I agree with the above. We're all human beings after all. A healthy diet, some heavy weights and some cardio is all that's needed.

rocky

TommyKnocker wrote: »

IMO tbh there should be no difference. Depending on your goal (gain weight, drop body fat, get "Toned",etc) women should train exactly the same as men.

• Eat a diet consisting of whole foods comprising protein, Healthy fats and some carbs (mostly from fiberous sources).
• Know your daily calorie requirements to suit your goal and eat accordingly
• Do a mixture of resistance, conditioning and cardio workouts, setting aside 30-45 minutes most days for your training.

This should work for all members of the human race, irrespective of gender

Agree, except there's nothing wrong with potatoes.

TommyKnocker

rocky wrote: »

Agree, except there's nothing wrong with potatoes.

Which is why I said mostly from fiberous sources. You can eat bread, rice, pasta, potatoes etc, but it would be my preference and what I have found worked for me, to limit the amount of carbs consumed from starch based sources.

At the end of the day it boils down to calories in Vs calories out.

gymfreak

hug0 wrote: »

Hi everyone,

My post was spurred on from reading ladies who train post, I notice the majority of people who post here are men. Would love to know what has worked for women out there in terms of getting the body they want? Diet and fitness tips welcome

Hi, I've found that doing weights had the biggest effect on my bodyshape.

When I started going to the gym I did ALL cardio stuff for probably the first three years and when I combined this with eating healthily I looked quite scrawny.

About two years ago I started fiddling with the machine weights and then started using free weights in August. I've noticed a massive change in my bodyshape since I started using weights...and probably it's true to note I've also grown in confidence..I'm much happier with my body now then when I was scrawny...all that's left now is to get my sugar cravings under control:rolleyes::)

I have a log in the fitness logs area so feel free to have a flick through it and if ya have any questions fire away:)

Shane Fitz

[QUOTE=gymfreak;70651355...all that's left now is to get my sugar cravings under control:rolleyes::)[/QUOTE]
the hardest battle of all!!

hug0

I know I agree about weights and at the end of day its calories in versus calories out.

But all the same women are built differently to men, we have different minds and weaknesses! Nice to hear success stories from women who have fought the battle and won!

Suagr cravings would be my weakness also. Plus trying to live a normal sociable lifestyle along with have the good body, its hard getting the right balance!

g'em

hug0 wrote: »

But all the same women are built differently to men, we have different minds and weaknesses! Nice to hear success stories from women who have fought the battle and won!

We are and we aren't - I mean we have the same nervous system, the same muscular system, the same way of responding to training. But there are subtle differences in our needs and what we (generally) want from training. If you were to take a straw poll of random women who were looking to shape up their target areas would generally be: shapely arms, a flat tummy and great legs and bum. Obviously this is a generalisation but it's a relatively valid one. There's nothing wrong with those needs either

But by and large women don't need to be afraid of lifting heavy, it's the single most effective way of achieving that great shape after diet, and any girl that I know who has embarked on a strength program has seen it improve her shape to meet those goals inifinitely more effectively than cardio has done, gymfreak's post above is a prime example

It's not just the physical changes that manifest themselves, it's an incredible confidence boost too when you realise that your body is just amazing at doing things you never thought possible.

hug0 wrote:

Suagr cravings would be my weakness also. Plus trying to live a normal sociable lifestyle along with have the good body, its hard getting the right balance!

Unfortunately sugar cravings are best managed simply by cutting out sugar You really do lose the sweet tooth after you stop feeding it, I used to be an absolute mare for the jellies and chocolate and ice cream and anything loaded with sugar - it's not that I never get them now, but they happen so infrequently that I can indulge without fear of undoing all the hard work. Fruit goes a long way towards curbing it too, and you start to find sweetness in all sorts of foods that satisfy you.

The work/ play balance can be hard to manage too, but it just takes some getting used to. Train hard and enjoy your time off, and don't beat yourself up just because you let loose on a weekend, we all need some downtime, and use it to motivate yourself that bit harder when you do get back into the gym

Doolee

OP I totally agree with whats been said before.
I have, and will always have not just one sweet tooth but an entire mouthful! I love love love baking and all that comes with it but once you start to succeed in your fitness goals then you realize its not worth the calories honestly.

The best thing i ever did for myself was to get a personal trainer. Yes, its expensive, but so were my daily scones and coffee and social weekends. I was never huge in size and my mother always told me I can carry the weight (Im almost 6 foot tall) I always kept reasonably fit and active but was never truely happy till I started with him twice a week and learned about weights. Nutrition and food, especially sports nutrition now, really fascinates me. Now I train with him twice a week and train myself 3 other days. However, the way my work goes means I can only do this for about 6 months, then I work an 80 hr week or so.

How it works for me:
Diet
- Good proteins (despite not eating meat, I eat lots of fish and eggs and small amount of nuts as well as a protein shake after training.
- Carbohydrates come from mostly green veg. Very little complex carbs except 3 tbsp oats/millet in the morning and a handful of berries with some whey for breakfast.
-Water- 6 litres at least

ITs hard sometimes thats for sure but especially when your skinny friends are tucking into fish pie with chips and whatever and you've ordered off the menu - Tuna Nicose with dressing on the side and no potatoes please or something! And as for drinking, put that money towards your trainer. I admit to not having the most active social life at times but generally your friends wont care whether youre drinking or not.
IMO get a trainer, even just for a few weeks till you get yourself into it. Learn your bodyfat % and aim to lower it. Learn about weights, do a certain amount of cardio at the beginning, then you can concentrate more on weights as your bodyfat drops. Learn about nutrition and enjoy the foods you eat in the knowledge that they are doing you so much good.

Its a lifestyle overhall for most people but take it from me, when you come to the stage that youre shoppong looking for tops with no sleeves cause your arms look freekin amazing and toned, not to mention the rest of ya, you'll be hooked. But mostly, give it time and dedication and commitment.

So, phew...thats my tuppence worth;)

G86

I started off with cardio workouts when I was a teenager, the regular treadmill stuff, and I lost a fair whack of weight. But when I went back to it a few years later I found I'd completely stalled, and it was only when I introduced weight training that I started to see a difference.

The confidence thing really is a big part of it, it doesn't matter if you haven't got the 'perfect' body, because when you're training you know that you're doing the best you can with what you've got! 3 years ago, I'd have been mortified if anyone knew my weight, but now I'm at the stage where it goes over my head and I can joke about it if I put on a few kg - because it's only a part of why I train. My workouts aren't just about keeping my weight down anymore, I really enjoy it, it's a lifestyle now - and I love the fact that I'm getting stronger every day. I think that's the main thing, finding something you enjoy and incorporating it into your day to day life, as opposed to 'forcing' yourself to do it.

A big thing for me has been realising that regardless of what programmes I read up on, or how much I THINK I know, I really know fcuk all. And it's by listening to the people who do, instead of aimlessly doing my own thing, that I've really seen proper progress.

gymfreak

hug0 wrote: »

I know I agree about weights and at the end of day its calories in versus calories out.

But all the same women are built differently to men, we have different minds and weaknesses! Nice to hear success stories from women who have fought the battle and won!

Suagr cravings would be my weakness also. Plus trying to live a normal sociable lifestyle along with have the good body, its hard getting the right balance!

Just a quick note on this post. Hug0 if you have a flick through the logs section you'll actually notice that both LiamHenners and myself, for the mostpart, follow the same progamme structure. We actually did a conditioning session together yesterday and today we both did the same strength session, except variations in the weights used. In general, the programme that I'm told to do in the gym is no different to what the lads are told to do...except for a few minor differences..I'm like a steam engine:o..I only have one pace..so I need to concentrate on sprint work to try and change this