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Weight loss programs for Women


overdrive
(@overdrive)
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Joined: 3 weeks ago
Posts: 2
Topic starter  

Hi everyone,

Ok, here's the situation. I'm just started part-timing as a personal trainer, and have been mainly been involved with skinny guys trying to get big. Recently, I've been introduced to some lady clients and will soon begin training sessions with them.

I have to admit, training ladies is a pretty new thing to me. Basically, all of them want to acheive the same thing, which is to lose fat and " tone up ". Anyway, they'll be seeing me twice a week, plus 2-3 other cardio sessions on their own per week. I'll be having them on hypocaloric diets (on the lower end of the spectrum, as they have quite a bit to lose). Sessions with me will consist of full body workouts, covering all muscle groups, prioritising compound large movements.

Now the questions are:

1. I know, that physiologically, it will not be possible for them to build a whole lot of muscle, especially on a low end hypocaloric diet. BUT, all of them have been severly poisoned with the weights = big myth, and have told me so many horror stories, it's kinda shaken my confidence in the proven science.

- Would low volume(lower reps, sets), higher intensity training reduce the possibility of them getting "bigger?
- Is there even any remote possibility that they could get "bigger" in a hypocaloric diet, regardless of volume and rep range? I would certainly prefer a higher workload for them.

Thanks in advance. Personal experiences would be great here

2. Supplement suggestions
I would like to avoid recommending too many supplements to them, as i'll probably have to procure these supps for them, and would like to avoid being seen as selling supps. Stimulants are out. Off the top of my help. the only essentials I can think of are
- Fish oil (6-10gs per day)
- Lean Green for metabolic enhancement

I'm thinking of including some supps to help with managing insulin levels and blood sugar throughout the day. Any recommendations would be great. Also, suggestions for some appetie suppressants would be really welcome.

That's all for now, I really appreciate any assistance/opinions


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Jodi
 Jodi
(@jodi)
Eminent Member
Joined: 2 years ago
Posts: 24
 

1. No most women can't magically get bigger on lower reps higher weight however, psychologically they feel they will. Even though I know that it is not possible most women don't know that and they feel if they lift heavy they will get heavy. So for their sanity I'd suggest doing lighter weight but 12-15 reps close to failure. Now, they can build muscle, don't let that thoery fool you but it will be alot slower than one bulking. Newbies, especially, can most definately gain muscle while in a caloric deficit.

2. For supplements, I'd suggest
-Fish Oil
-Whey
-Sesathin
-Hoodia
- ALA


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overdrive
(@overdrive)
New Member
Joined: 3 weeks ago
Posts: 2
Topic starter  
Posted by: @Jodi
1.  No most women can't magically get bigger on lower reps higher weight however, psychologically they feel they will.  Even though I know that it is not possible most women don't know that and they feel if they lift heavy they will get heavy.  So for their sanity I'd suggest doing lighter weight but 12-15 reps close to failure.  Now, they can build muscle, don't let that thoery fool you but it will be alot slower than one bulking.  Newbies, especially, can most definately gain muscle while in a caloric deficit. 

2.  For supplements, I'd suggest
-Fish Oil
-Whey
-Sesathin
-Hoodia
- ALA

Thanks for the help Jodi, just a few things to clear up,

Wrt to part 1, on a basis of 12-15 reps near failure, would it be prudent to limit the volume to 2-3 sets per body part? One of the trainees appears to have good genes for gaining muscle

Gaining muscle would be fine actually. provided that fat loss occurs at the same time. Would I be right to say that ultimately, it is the diet and calorie deficit that determines whether weight training would make a lady look "bigger", or a harder and "toned" look?


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Jodi
 Jodi
(@jodi)
Eminent Member
Joined: 2 years ago
Posts: 24
 

3 sets plus a warmup is what' I'd suggest.

Yes, diet and cardio is going to play a huge role in her recomposition. She won't get big and bulky while in a deficit but she will gain some muscle and lose fat, basically a body recomp. Well, unless she has some superior she-ra genetics or uses androgens.


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