Tag Archives: Strength Training for Women

Client Interaction With My Online Training

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M3Habib

Question:
What is your take on cheat meals ?

Answer:
After the cardio session day, I will allow you to have something sweet to go with your meal.
Sort of like a cheat day but not, I don’t believe in them either. You should be eating good
everyday, all year round. But one treat a week wont hurt, especially after a good cardio session your body willlove those sugars. Its also the only time where its sort of exceptable, because your body will
break it down straight away and wont store all of it as fat. But if you had a cheat day and did no exercise, its
all going to get stored as fat straight away. Also I don’t believe in teasing your body one day a week is good.
Its like if you had a brand new Holden HSV, and one day you decided you want to fill it up with diesel instead of premium. Need to run your body on good foods always, your body works more efficient that way.

Question:
Are you looking at me to put on weight or cut with this diet ?

Answer:
Thats an easy answer: Both

Question:
Should I feel hungry or satisfied on this meal plan ?

Answer:
Satisfied, there alot of low gi foods in this diet,
Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry.

Question:
Do you eat like this all year or do you have breaks from the diet. From your pics your physique looks great all year round.

Answer:
All year round, and I encourage it in all my clients.

From my website:
My physique never changes Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your own body type?

Question:
What macronutrient breakdown do you recommend for me – am I right in saying about 150 gr protein and rest make up in carbs and good fats ?

Answer:
Exactly, the next 6 weeks we will see how your body reacts to it. I can give you my diet and workouts, but that wont work on you. This is all specifc to what you want, abs and more muscle tone.
You have your own cron o meter, so that is really good. But I was surprised you didnt see or question the fact that you lacking in vitamins and minerals? With my diet your at 100%, your last diet was at 50%
Anyways we live and learn, I have been down that paths too. I have tried this and tried that, I have an open mind to it all. But alot of things you can tell are just not right. But know I have the knowledge in explaining why.

Dont worry about the questions, its all good.

The more you ask the better, you need your body and mind working together.
If I tell you to jump a bridge you wont do it, but if I tell you why, you will do it.
haha, not such a good analogy, but you know what I mean. 🙂

Have a good day at work,

Anymore questions feel free to ask,

Your Mate, and Online Trainer,

Bruno

www.brunosfitness.com

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Strength Training for Women

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Girl

I know this girl. She used to go the gym 5 days a week. Alternating cardio machines for 90 mins. She wasn’t overweight. But neither was she “toned” as she desired. She was skinny & fat.

Yes that exists: skinny & fat. That’s how you become when you don’t give your body the nutrition it needs for recovery. Your body burns muscles & holds fat.

I told her once to get into strength training & eat more healthy. But I got the classic response: “I don’t want to end up bulky & muscular like a man”.

You Won’t Get Bulky. Remember: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you’ll stay at the same bodyweight unless you start eating more.

Women have lower testosterone levels than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones.

CrossfitBenefits for Women. I wrote about the reasons to starts strength training in the past. They’re the same for women:

* Less Fat. More muscles, decreased body fat at the same bodyweight.
* Balanced Physique. Many women are skinny in the upperbody & bulky in their legs. Strength training will

balance your physique.
* Increased Bone Density. Lifting weights prevents osteoporosis.
* Blood Circulation. Helps combat cellulites on thighs & glutes.
* More strength. Pregnancy, holding baby, householdery,… gets easier.
* Fun. Women really like sports from my experience, especially when they have fun while getting results.
* Physical Activity. Whether it is strength training or something else: you need physical activity to stay “sane”.

How Women Should Train. Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Focus on getting stronger on the Squat, Bench Press, Deadlift, Overhead Press & Pull-up. Get on the beginner strength training program.

Women’s Results. The difference in testosterone levels will influence the results you’ll achieve as a woman. In general:

* Increased muscle mass. But less than a man.
* Decreased body fat. 16% for women is the same as 10% for men.
* Increased strength. But again less than a man.

In terms of physique, look at the woman above at CrossFit. She is Cankle free, slender legs, flat stomach,
she is athletic, in shape & not bulky. Women of crossfit are also much more attractive and desired by men, then your common party girl.
Their secret is simple: training hard, consistently, eating correctly & living a healthy lifestyle.

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Symmetrical Bodies Are More Attractive To The Opposite Sex

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Scientists using hi-tech body scanners have discovered that people with more symmetrical bodies are more attractive to the opposite sex.

The research backs up previous findings that symmetrically proportioned faces are more attractive and suggests that our brains are hard-wired to find symmetry sexy in a potential partner. In our evolutionary past, symmetry may have been an honest signal of flawless development and health.

“It is widely believed that human beings are attracted to one another as a result of genotype and phenotype quality – in other words, their prospect as a mate who will yield higher quality offspring for the chooser,” said Dr William Brown, an evolutionary psychologist at Brunel University who led the study.

“Your body proportions, shape and stature are signals that conspicuously advertise your good development or health and therefore the degree to which you are a desirable reproductive partner. In many species fewer departures from perfect symmetry are associated with good development, health and reproductive success.”

The theory is that disturbances in the womb, infections, poor nutrition and genetic flaws all increase your degree of asymmetry and so good proportions are an honest indication of healthy development and hence a partner’s ability to produce healthy children.

Brown’s team asked 40 men and 37 women to strip down to their underwear and enter a 24-camera body scanner. The device rapidly takes hundreds of measurements of the subject’s body allowing the researchers to build up a 3D image. They also calculated a composite measure of symmetry from the hundreds of minute symmetry differences recorded by the cameras.

The team showed each of these images to 87 evaluators who rated them for attractiveness. The researchers were particularly interested in how body asymmetry would affect the ratings, so to avoid adding another factor to the evaluators’ decision, the team presented each image with the head of the subject removed.

The evaluators preferred more symmetrical body shapes in both men and women. “They are choosing individuals who would have evidence for good development which means that maybe their offspring would be more healthy and have good development as well,” said Brown.

The results are reported in the Proceedings of the National Academy of Sciences.

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