- You must focus a part of your workouts at getting strong
Your goal isn’t to become super strong, but you should be progressing the loads that you use
- You can’t start low calorie
You leave yourself with nowhere to go. More training and low calorie diets will ruin your shape.
- Muscle retention should be a key goal
This means a 60 / 40 split in favor of training with weights
- Cardio will often have to be used as a tool to get you lean
There aren’t many women who won’t require some level of cardio or metabolic training to help them take their conditioning to the next level
- Don’t get obsessed by weight (use visuals too)
Weight isn’t a key indicator of your shape changing. In the early days weight can stay very level while fat is dropping off and you’re building lean muscle tissue
- There will always be a limit to how many calories you can handle.
Pushing calories up in the early days supports a healthy metabolism. However there will come a limit. Don’t keep pushing at the expense of gaining body fat
- Going lower calorie (to get leaner) for a short period of time isn’t a huge issue
this is providing you have come down from a good starting place. It’s also essential that you slowly build your calories back up afterwards.
- For females supplements become essential when you’re dieting down.
When calories are lower, nutrients are in less supple. Increasing B vitamins, broad spectrum multi vitamin and pro biotics are hugely beneficial.
- Finish some of your workouts with some form of metabolic work.
Especially when you’re not in a dieting phase, keeping some form of metabolic work helps to keep body composition in check. Adding low rest strength training or intervals works very well ( 2 – 3 sessions per week)
- To look the best you need to be healthy
If digestion is poor, sleep is poor, stress is high, these are key indicators that you might not be ready to diet. Don’t start a diet if red flags are waving at you.
- Females can recover from workouts a lot quicker
Therefore training muscles more frequently is key. Hamstrings, shoulders and glutes are very often trained up to 3 times per week.
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