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Old 05-Aug-02, 01:19 PM   #1
Bird
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Ladies can i have your advice?


Ah so this is the chatroom where all the other women are.......
i'm a newly gone hardcore fitness freak, i started going to the gym about 6 months ago and stepped it up to 6 days a week 3 months ago ,5 days a week i do 1 hr moderate cardio (700-800 cal) and 1hr weights. I take it a little easier on day 6. I'm not looking to lose weight (5'7" 125 pounds) and i don't wan't to bulk up too much but i wouldn't mind bigger arms and a six pack. Could someone answer some questions for me?
Am i overtraining?
How many calories do i need (i'm 23 and have a moderately active part time job if it helps)?
Based on how much cardio i do how much of my diet should come from carbs (I already avoid the simple ones)?

Any info you could give would be helpful, thanx
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Old 05-Aug-02, 01:28 PM   #2
Angel
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What kind of cardio do you do? I personally think you are ok, but I am not an expert. Make sure you eat enough (according to self.com you can eat 2576 cal. a day!) About carbs, I don't know much but other people in this site are very nice and I am sure they will help you out. Good luck to you. Let us know how you
are doing.
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Old 05-Aug-02, 03:36 PM   #3
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a)If you are doing weights five-six days a week, you are almost definitely overtraining. Take a week or ten days off and then restart at something more like three days a week- half of strength training is sitting around on your butt and eating while your body rebuilds your muscles. The cardio may be eating your muscles, given how much you're doing- you might be better off going from moderate cardio to short half-hour episodes of intense cardio to maximize calories consumed and minimize the muscle-wasting effect. Discard anything you've read about the "fat-burning zone"; once you factor everything else in, it's pretty much inconsequential.

b)Don't go by time spent training, go by what you did- sets, intensity. My workout takes half an hour, but I'm completely whupped at the end and making good gains from it.

c)5'7" and 125 sounds pretty good to me, maybe even a little undersized given the weights and your height. What's your bodyfat percentage? Don't worry about bulking- without testosterone it will take a very long time with some very hard work and some genetic gifts for a woman to get bulky. The muscle you build will also be very helpful in keeping your metabolism stoked and you lean. Center your workouts around major compound exercises like squats, deadlifts, bench presses, and rows- this will burn the most calories per workout, build the most overall muscle mass and strength, take the least time, and leave you looking the healthiest and most symmetrical. (Though keep crunching for that six-pack- be sure to treat your abs like all the other muscles and give them weight to work against.)

I'll let Danugi and Fudo discuss diet, since my mental calorie-counter is permanently on the fritz. Just remember that too few calories is always counterproductive, since it only convinces your metabolism that you are starving and it needs to conserve all the fat it can.

These links have more in-depth information:
http://www.stumptuous.com/weights.html
http://cyberpump.com/strongwomen/
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Old 07-Sep-02, 11:48 AM   #4
Rookey
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Thanks, I enjoyed both those sites
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bench press, bench presses, bigger arms, bodyfat percentage, burning zone, calories consumed, compound exercise, moderate cardio, muscle mass, strength train, strength training



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