Hi everyone,
My name is Wendy, I am new to this forum site and I am looking to get new training ideas for my upper body, any suggestions?? I am also looking to loose a few pounds in my mid region, are there any good supplements to take or a great diet someone can suggest?
Wendy
I have a great deal of success lately with women that will listen to me and follow my suggestions.
First log your food intake up on Fitday.com
Adjust your diet to get close the 40% protien, 40% carbs and 20% fat optimum.
I usually recommend adding in some casein protien or a 50% whey/50% casien for breakfast. Casein protien preserves muscle when dieting, but more important it stickes with you for 8 hours and really reduces hunger.
Please ignore all the fad diets and all the other garbage that is out there. Go with what the professionals follow.
Moving food intake toward the morning and away from the evenings will make dieting easier and be more productive, especially your fat intake. Some people refer to this as eating dinner for breakfast and breakfast for dinner.
Eating three large meals produces high insulin outputs which stores carbs as fat. Eating up to 6 small meals will reduce fat storage and stablize blood sugar levels reducing hunger.
As far as supplements, a cortisol lower will really help. There are several like Lean Extreme. I am not expert on which one works best so hopefully people more knowledgable in this area will help.
Thermogenic Thyrotabs will burn fat, but they heat you up pretty good and should not be abused.
As far as exercises, let me start with that spot exercises to reduce fat in certain spot absolutely don't work! This usually the first stupid myth I have to get women over.
Without knowing your goals, it is hard to tell what exercises to do. Women should basically do the same exercises as the guys with just less weight, You want to start slowly because you will get sorer during the first two weeks. Work the weight up slowly keeping yourself between 8 and 12 reps. If you are doing three sets then you should not be able to do any more at the end of third set. If doing only one set then no more at end of one set.
I recommend starting with a general upper body workout through the machines to start with only one set and doing more machines. Then try exercises that you see being done that interest you.
Good luck
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