Training For the Ladys......

**P-funk** · 12-04-2006, 09:50 AM

I know we have some female members, and I know that most of the female members here are already training intensly and training properly. This post is more directed at the females who may be lurking, the female members who are still unsure about training programs and intensity and for the personal trainers here that may need some research to help back up the claims they make to their female clients to "get them on the same page" when it comes to buying into your program.........

I hear it all the time "I don't want to get big! I don't want to get Bulky! I just want to lose weight!"

When getting a female client to buy into the program, you really need to convince them that lifting at higher intensities will be beneficial in the long haul, not only from a fat loss standpoint but also from a bone density stand point (for more on this, go to our web site optimumsportsperformance.com, and click on the blog on the first page and read Dale's article on training and the female triad).

From the fat loss standpoint, we already know about EPOC and the benefits of metabolic afterburn from our training. So, here is a study to back it up (if anyone wants the full study, please PM me your email address and I will send it):

Quote:

Effects of resistance exercise bouts of different intensities but equal work on EPOC.

Thornton MK, Potteiger JA.
Med Sci Sports Exerc. 2002 Apr;34(4):715-22.

PURPOSE: To compare the effect of low- and high-intensity resistance exercise of equal work output, on exercise and excess postexercise oxygen consumption (EPOC). METHODS: Fourteen female subjects performed a no-exercise baseline control (CN), and nine exercises for two sets of 15 repetitions at 45% of their 8-RM during one session (LO) and two sets of 8 repetitions at 85% of their 8-RM during another session (HI). Measures for all three sessions included: heart rate (HR) and blood lactate (La) preexercise, immediately postexercise and 20 min, 60 min, and 120 min postexercise; and ventilation volume (VE), oxygen consumption (VO(2)), and respiratory exchange ratio (RER) during exercise and at intervals 0-20 min, 45-60 min, and 105-120 min postexercise. RESULTS: Exercise .VO(2) was not significantly different between HI and LO, but VE, [La], and HR were significantly greater for HI compared with LO. Exercise RER for HI (1.07 +/- 0.03 and LO (1.05 +/- 0.02) were significantly higher than CN (0.86 +/- 0.02), but there were no differences among conditions postexercise. EPOC was greater for HI compared with low at 0-20 min (HI,1.72 +/- 0.70 LO(2); LO, 0.9 +/- 0.65, LO(2)), 45-60 min (HI, 0.35 +/- 0.25 LO(2); LO, 0.14 +/- 0.19 LO2), and 105-120 min (HI, 0.22 +/- 0.22 LO(2); LO, 0.05 +/- 0.11, LO(2)). CONCLUSION: These data indicate that for resistance exercise bouts with an equated work volume, high-intensity exercise (85% 8-RM) will produce similar exercise oxygen consumption, with a greater EPOC magnitude and volume than low-intensity exercise (45% 8-RM).

Basically, this study tells us what we already know, but what your clients probably are unaware of.

The higher intenisty group, lifting 8 reps per set at 85% of their 8RM (which is around the individuals 10RM) showed the greatest increases in calories burned after exercise, as well as higher blood lactate, heart rate and ventilation volume during exercise.

So don't be shy....put some weight on the bar!

joesmooth20 · 12-04-2006, 10:54 AM

Good stuff, I'll pass this along at work.

fufu · 12-04-2006, 05:19 PM

I think it is imporant for women to know this...I want to see more of them in the weight room! Get off that elliptical already!

katt · 12-04-2006, 05:45 PM

We have had a few more women in our gym in the weight area....

If they only knew how friggin hard I work to try to gain muscle!!!!

Rocky_B · 12-04-2006, 06:03 PM

Quote:

Originally Posted by fufu

Get off that elliptical already!

lol

**CowPimp** · 12-04-2006, 10:25 PM

Beyond what you said, I think most women actually desire to gain muscle but don't really know it. For example, when a woman tells you she wants to look like X person, in a lot of cases that means gaining muscle. They don't need to pack on 40 pounds of LBM, but 5-10 pounds of LBM added with 10 pounds of fat shed can make a dramatic difference in the way someone looks if they are aren't extremely obese to begin with.

crazy_enough · 12-05-2006, 12:14 PM

Absolutely great thread!!! I could have come with a chapter titled: "eating too little makes you mushy and skinny fat"
Most females assume that loosing "weight" is the same as shedding fat and looking better! WRONG!

JimSnow · 12-05-2006, 01:00 PM

Quote:

Originally Posted by crazy_enough

Absolutely great thread!!! I could have come with a chapter titled: "eating too little makes you mushy and skinny fat"
Most females assume that loosing "weight" is the same as shedding fat and looking better! WRONG!

Thankyou.

Sweet_Dell · 12-06-2006, 04:58 AM

Quote:

Originally Posted by crazy_enough

Absolutely great thread!!! I could have come with a chapter titled: "eating too little makes you mushy and skinny fat"
Most females assume that loosing "weight" is the same as shedding fat and looking better! WRONG!

So true!!

At the gym you would see the same women lifting the same light weight for months and months (maybe years and years too!!

) and no change in their bodies. Yet they would keep doing the same thing expecting to see something happen, yet nothing. I'm sure it was/is extremely frustrating for them.

SamEaston · 12-06-2006, 06:36 AM

Brilliant topic!

i think it's easy for some women to convince themselves that what they are doing is right, even though they may not see results or feel any better on a day to day basis. As long as they are doing something, its better than nothing, right?! Seems to be the general consensus!

When i first started lifting weights in my uni gym, i felt very conspicuous as i looked around and didn't see people actually putting in a great deal of effort, and im there grimicing and clenching my teeth!! I suppose, i thought the guys were just looking at me thinking, "why are you here?". Or that i was somehow less serious than them. For sure, im not going to build a whole lot of muscle, so it won't be that easy to see just by looking at me how much work i have put into my figure, but believe me, i am serious!!

I guess girls just don't realise the difference a bit of muscle can make to a womans physique.

Sexybeast777 · 12-13-2006, 03:33 AM

Quote:

Originally Posted by katt

We have had a few more women in our gym in the weight area....

If they only knew how friggin hard I work to try to gain muscle!!!!

I hear you,women train really hard, that's true

brazeneye · 12-18-2006, 09:49 PM

Good read, thanks!

**P-funk** · 12-20-2006, 11:18 AM

I will update this thread periodically for the girls on IM. I don't have this whole study. I am trying to get it though. If anyone has it, please PM me. thanks.

J Appl Physiol. 2006 Dec 14

TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN.

Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL.

Human Health and Nutritional Sciences, University of Guelph, Guelph, Canada.

Our aim was to examine the effects of seven high intensity aerobic interval training (HIIT) sessions over two weeks on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, VO2peak, and whole body metabolic, hormonal and cardiovascular responses to exercise. Eight females participated in the study (22.1 +/- 0.2 yrs, 65.0 +/- 2.2 kg, VO2peak: 2.36 +/- 0.24 l.min(-1)). Subjects performed a VO2peak test and a 60-min cycling trial at ~60% VO2peak prior to and following training. Each session consisted of ten, 4-min bouts at ~90% VO2peak with 2-min rest between intervals. Training increased VO2peak by 13%. Following HIIT, plasma epinephrine and heart rate were lower during the final 30-min of the 60-min cycling trial at ~60% pre-training VO2peak. Exercise whole body fat oxidation (PRE: 15.0 +/- 2.4, POST: 20.4 +/- 2.5 g) increased 36% following HIIT. Resting muscle glycogen and triacylglycerol contents were unaffected by HIIT, but net glycogen use was reduced during the post-training 60-min cycling trial. HIIT significantly increased muscle mitochondrial beta-HAD (PRE: 15.44 +/- 1.57, POST: 20.35 +/- 1.40 mmol.min(-1).kg wm(-1)) and citrate synthase (PRE: 24.45 +/- 1.89, POST: 29.31 +/- 1.64 mmol.min(-1).kg wm(-1)) maximal activities by 32% and 20%, while cytoplasmic HSL protein content was not significantly increased. In addition, total muscle FABPpm content increased significantly (25%), while FAT/CD36 content was unaffected following training. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.

12-04-2006, 05:19 PM	#3
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,637 Photos: 4	I think it is imporant for women to know this...I want to see more of them in the weight room! Get off that elliptical already!
	fufu's 1337 Journal Your diet will set you free.

12-04-2006, 10:25 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Beyond what you said, I think most women actually desire to gain muscle but don't really know it. For example, when a woman tells you she wants to look like X person, in a lot of cases that means gaining muscle. They don't need to pack on 40 pounds of LBM, but 5-10 pounds of LBM added with 10 pounds of fat shed can make a dramatic difference in the way someone looks if they are aren't extremely obese to begin with.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-05-2006, 12:14 PM	#7
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: 3654322436751302 weeks out Posts: 2,423 Photos: 18	Absolutely great thread!!! I could have come with a chapter titled: "eating too little makes you mushy and skinny fat" Most females assume that loosing "weight" is the same as shedding fat and looking better! WRONG!
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

12-18-2006, 09:49 PM	#12
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	Good read, thanks!
	Jaw Dropper In Progress

12-20-2006, 11:18 AM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	I will update this thread periodically for the girls on IM. I don't have this whole study. I am trying to get it though. If anyone has it, please PM me. thanks. J Appl Physiol. 2006 Dec 14 TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN. Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL. Human Health and Nutritional Sciences, University of Guelph, Guelph, Canada. Our aim was to examine the effects of seven high intensity aerobic interval training (HIIT) sessions over two weeks on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, VO2peak, and whole body metabolic, hormonal and cardiovascular responses to exercise. Eight females participated in the study (22.1 +/- 0.2 yrs, 65.0 +/- 2.2 kg, VO2peak: 2.36 +/- 0.24 l.min(-1)). Subjects performed a VO2peak test and a 60-min cycling trial at ~60% VO2peak prior to and following training. Each session consisted of ten, 4-min bouts at ~90% VO2peak with 2-min rest between intervals. Training increased VO2peak by 13%. Following HIIT, plasma epinephrine and heart rate were lower during the final 30-min of the 60-min cycling trial at ~60% pre-training VO2peak. Exercise whole body fat oxidation (PRE: 15.0 +/- 2.4, POST: 20.4 +/- 2.5 g) increased 36% following HIIT. Resting muscle glycogen and triacylglycerol contents were unaffected by HIIT, but net glycogen use was reduced during the post-training 60-min cycling trial. HIIT significantly increased muscle mitochondrial beta-HAD (PRE: 15.44 +/- 1.57, POST: 20.35 +/- 1.40 mmol.min(-1).kg wm(-1)) and citrate synthase (PRE: 24.45 +/- 1.89, POST: 29.31 +/- 1.64 mmol.min(-1).kg wm(-1)) maximal activities by 32% and 20%, while cytoplasmic HSL protein content was not significantly increased. In addition, total muscle FABPpm content increased significantly (25%), while FAT/CD36 content was unaffected following training. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-04-2006, 10:54 AM	#2
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	Good stuff, I'll pass this along at work.

12-04-2006, 05:45 PM	#4
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,027 Photos: 37	We have had a few more women in our gym in the weight area.... If they only knew how friggin hard I work to try to gain muscle!!!!

12-06-2006, 06:36 AM	#10
SamEaston Nice. Join Date: Nov 2006 Location: London Posts: 1,683 Photos: 6	Brilliant topic! i think it's easy for some women to convince themselves that what they are doing is right, even though they may not see results or feel any better on a day to day basis. As long as they are doing something, its better than nothing, right?! Seems to be the general consensus! When i first started lifting weights in my uni gym, i felt very conspicuous as i looked around and didn't see people actually putting in a great deal of effort, and im there grimicing and clenching my teeth!! I suppose, i thought the guys were just looking at me thinking, "why are you here?". Or that i was somehow less serious than them. For sure, im not going to build a whole lot of muscle, so it won't be that easy to see just by looking at me how much work i have put into my figure, but believe me, i am serious!! I guess girls just don't realise the difference a bit of muscle can make to a womans physique.

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