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Newbie advice needed - womens fitness diet
(I would like to preface this by saying that I am relatively new to the fitness lifestyle, and despite the fact that I have already searched through multiple pages of BOP fitness forum, I'm still a tad bit confused)
My question is, as a natty, what is the best way to replace fat with muscle?
I'm 5'2", and my diet is all organic. While I know that diet restrictions are a likely possibility, I am open to advice on diets that reduce body fat and exercises that allow muscle gain. Any suggestions are welcome!
Mrs. IrishOak (Irish by Marriage)
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I’ve helped tons of females get in shape and almost 90% were natty.
First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!
Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.
Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’
Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!
So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.
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Post Thanks / Like - 6 Thanks, 5 Likes, 0 Dislikes
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Originally Posted by
Primemuscle
I’ve helped tons of females get in shape and almost 90% were natty.
First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!
Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.
Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’
Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!
So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.
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Awesome brother, thank you for taking the time to help out! Much respect Prime!
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Originally Posted by
IRISHOAK
Awesome brother, thank you for taking the time to help out! Much respect Prime!
My pleasure bro. If the Mrs has any questions after reading that or wants more specific info just have her ask and I’ll be glad to help.
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Post Thanks / Like - 4 Thanks, 4 Likes, 0 Dislikes
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Originally Posted by
Primemuscle
I’ve helped tons of females get in shape and almost 90% were natty.
First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!
Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.
Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’
Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!
So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.
Sent from my iPhone using Tapatalk
Wow thank you for the advice as well as the information! I'll give it a try, and thanks again!
Mrs. IrishOak (Irish by Marriage)
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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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Originally Posted by
Mrs. IrishOak
Wow thank you for the advice as well as the information! I'll give it a try, and thanks again!
You’re welcome. I hope that helps a bit. I tried to explain and connect some dots but not be too lengthy so hopefully I accomplished that somewhat.
Good luck with your journey and if you have any questions or need any help feel free to ask. This place is a wealth of knowledge
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Post Thanks / Like - 3 Thanks, 3 Likes, 0 Dislikes
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Originally Posted by
Primemuscle
I’ve helped tons of females get in shape and almost 90% were natty.
First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!
Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.
Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’
Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!
So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.
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This^^^^. Heavy compound exercises like the Big 5 are essential in the beginning. Body weight exercises are great too. All about that diet for sure.
Max
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Post Thanks / Like - 3 Thanks, 4 Likes, 0 Dislikes
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Originally Posted by
maxmuscle1
This^^^^. Heavy compound exercises like the Big 5 are essential in the beginning. Body weight exercises are great too. All about that diet for sure.
Max
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100% man. Body weight can be a killer if implemented properly
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Post Thanks / Like - 2 Thanks, 3 Likes, 0 Dislikes
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Originally Posted by
Primemuscle
I’ve helped tons of females get in shape and almost 90% were natty.
First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!
Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.
Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’
Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!
So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.
Sent from my iPhone using Tapatalk
So I took your advice and started lifting heavy with a minimum of 10-12 reps or until I can't do anymore, interval cardio (I love to dance so I pick 1 song then repeat the choreography anywhere from 4-6 times), and eating a diet high in protein with some carbs in the mix. I'm running BPC157 and taking organic multis everyday. And let me tell you... I am completely THRILLED with the results thus far! I know I still have a ways to go before I reach my goal, but I immediately noticed a change in my overall physique and level of strength. Again, thank you so much for the help! It's made a HUGE difference already!
Mrs. IrishOak (Irish by Marriage)
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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Originally Posted by
Mrs. IrishOak
So I took your advice and started lifting heavy with a minimum of 10-12 reps or until I can't do anymore, interval cardio (I love to dance so I pick 1 song then repeat the choreography anywhere from 4-6 times), and eating a diet high in protein with some carbs in the mix. I'm running BPC157 and taking organic multis everyday. And let me tell you... I am completely THRILLED with the results thus far! I know I still have a ways to go before I reach my goal, but I immediately noticed a change in my overall physique and level of strength. Again, thank you so much for the help! It's made a HUGE difference already!
Great job! That’s awesome to hear I’m glad I was able to help.
One thing I’d like to note and also try to encourage you on is this: progress is never linear. There will be times when we hit stagnant parts, it’s just part of the process. Do not get discouraged when this happens. Remember it’s a cyclic cycle so there will be times things seem to halt. That’s when you lock it down and remain disciplined.
But a way to help this be very minimal is to chase progressive overload and try to beat your last workout.
Let’s say you did 10 reps on a weight, then next time shoot for 12. And the next time try to get 14-15. Once you’ve reach 15 or so then increase the weight and try to hit 10. By always beating your last workout. Whether it’s 5, 10, 20lbs; you’re constantly pushing your body to new heights and new personal bests. And in doing so you’re telling your body it needs to adapt (grow more muscle and get stronger to lift the stresses put on it).
To bring this in full circle; remember that non linear process I mentioned. Well strength typically proceeds muscle gains which then plateaus a bit and you have to break through that barrier to hit a new strength high, which will then be followed up by more new muscle gains which then will plateau again and repeat.. see the theme?
Most people never reach their goals because they don’t train with the right focus, intensity and application. By applying these principles you will have very minimal plateaus and you’ll be not only getting stronger but you’ll be molding the body you want.
If you have any questions or need any help along the way feel free to message me
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