Hi ladies, I thought I would ask you more experienced ladies about how you have had success in getting in good condition as I understand that some of you enter competitions and have a wealth of knowledge.

My friend at work is 20 years old, she is looking to drop her bodyfat from hips and thigh area's when she gets in i will try to get a pic of her so you can see her bodyshape. She trains in the morning and evening on a crosstrainer (30mins each time) and has been doing some exercises on the swiss ball after I talked her into getting one.

She appears to be relatively lean in her upper body but the majority of her bodyfat is stored in her hips and thighs. She has a relatively good diet and is vegetarian which minimises her ability to consume quality protein from fish, poultry and meat sources. I have made a few suggestions for her diet but am having trouble as she does not like eggs or cottage cheese etc.

Her diet consists of the following:-

Breakfast
Muesli with semi skimmed milk

Lunch
Toast and marmite

Dinner
Salad
lowfat cheese
Stuffed mushrooms
new potatoes

snacks
orange and apple

She has just told me that she can eat cottage cheese but it has to be with something and not on its own?





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Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

I can't help on the diet and exercise front but she will not be able to spot reduce fat.

We are all pre-disposed to storing fat somewhere, mine is on my waist, hips, thighs and bum

My upper body is quite lean but as you get lower the wobbles start :/

All she can do is lose fat overall and it will come off eventually. I'll leave the diet and exercise advice to the more knowledgeable ladies

  My Journal


BF% 03/07/08: 21.3%

Thanks welshy, Yeah I can appreciate that this is the predisposed area for fat storage in ladies. Just wondered if you had any good tips for maybe high intensity aerobics to help her variate her cardio and come up with some nutrition tips.

Looking at her diet I would definately say that she is not consuming enough to aid her metabolism and fat burning capabilities

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

Exercise wise, she could do with adding some weights in, maybe in the form of a circuit.

Does she have access to a gym or does she train at home ?

  My Journal


BF% 03/07/08: 21.3%

Well she does not earn a great deal of money so she can't afford gym membership, yeah a circuit would be a good way of increasing her heartrate for variation. Do any of you find that increased leg work like step ups etc will help give her more shape in these problem areas?

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

Step ups, lunges.. they would all help to build a good shape to come through once the fat is dropped.

If her fitness leves are up to it get her doing some Tabata :

http://www.muscletalk.co.uk/article-tabata-training.aspx

I've started doing this once a week, I do 1 round of Squats ( I use a 20kgs bar but bodyweight will be fine ) 1 round of mountain climbers and 1 round of power lunges with some ab work to finish.... no gym needed !

  My Journal


BF% 03/07/08: 21.3%

Hi Celsys. I would suggest to your friend to increase the cardio to 45 mins and doing this unfuelled in the morning will help fat loss. Does she do cardio every day?
Unfortunately we cant just reduce fat in certain areas, be nice if we could , but this will help overall body fat levels. As welshy suggests, training with weights aswell would be beneficial. If she does not have any at home, try resistance training, include squats and lunges, kick backs to help the 'problem area'. Perhaps invest in some ankle weights?

Regards to the diet have at look at the articles section and recipes for vegetarians on MT and
http://www.mealplansite.com/lifestyle.aspx for meal plans.

Healthy Action Nutrition Consultancy
 

Hazel's Journal

Thanks hazel, yeah she trains Cardio twice a day morning unfuelled and when she gets in before dinner, I must admit that I push myself and I can't say how hard she is actually working.

I managed to get her on the ball and she is really feeling it, I think you guys are right about the circuit training idea, I mean she hasn't got to fork out hundreds on resistance bands and everything they are very effective also. Its a shame she don't live closer as I could do some boxercise with her.

I'll have a look at the diet section for veggies, that may help her out, i think she is getting dispondant and needs some encouragement, she has been doing her cardio for some months now

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

Hopefully she should see some results by extending the cardio and adding in alternative exercises, make sure the cadio is steady state.

Healthy Action Nutrition Consultancy
 

Hazel's Journal

Would you advise about 60 -70% effort, constant breathing puffed out but not breathing intensely.

She was training moderately for a while and I suggested trying some HIIT training to variate the cv slightly, she said that she finds that more of a killer than constant pace cv (1min fast, 1min slow etc)

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

TBH her diet is awful. Carbs, carbs and erm, carbs!

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"  William James (1842 - 1910)

Yeah I know what you mean papa. I was chatting to her and said that she is only consuming carbs and limited protein, just trying to get some variations on cottage cheese and how to make it taste different in the diet forum

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

Pulses, legumes ( check out middle eastern recipes for things to do with lentils and chickpeas), nuts, quark, low fat yoghurt or fromage frais - all inexpensive sources of protein. Paturised egg whites can be made into smoothies, protein pancakes, quark cheesecakes. Flavoured protein powder can be mixed into yoghurt....I'll stop there There is more for a veggie that cottage cheese and eggs!

Love & Light

Remember.....
It's Just A Ride!!!!!

Training Vidz
www.youtube.com/elfintan
www.paulgeorge.org

Obviously my diet is too many cals for her, but i'm eating this at the mo:

0830 50g proteins worth of whey & 50g carbs worth of oats
1130 250g of turkey mince or beef mince (47g of protein)
1430 250g of turkey mince or beef mince (47g of protein, sometimes with 50g worth of carbs of rice if i'm feeling weak)
1730 2 cans of tuna (62g of protein)
1830 20g proteins worth of whey
2030 6 fishcakes and chicken breast (around 50g of protein, 45g of carbs)
2300 Pint of milk or 200g of cottage cheese (24g of protein)

Can you spot a difference in the terms of carbs?

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"  William James (1842 - 1910)

The thing to remember about carbs is this - they make you hold water. Eat 300g of carbs in a day (and so only about 1200 cals) you will still hold 2.5x that amount in water because of the carbs.

Thats an extra 750g, almost 1kg, of excess water. Thats excluding the water you women naturally hold because of your hormones.

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"  William James (1842 - 1910)

Yes thanks guys, thats right papa the ratio is about 2:1 if im not mistaken for water retention. I am sure that she can have some ideas from Elfin to add to her diet, I suppose one of her big problems is that she is a littel scared to consume anymore as she feels that she isn't loosing much at the moment. A bit of a catch 22 situation

Gee Papa you are cartainly eating alot of protein, do you find consuming a couple of tins of tuna in one sitting a nightmare, do you mix it with anything, If I consume it in brine I have to add some skimmed milk just to add some moisture.

Have been reading some articles on cassien and whey proteins and consuming cassien before bedtime, I stick to the whey shakes myself but often take a shake to bed so when I awake in the middle of the night I can down some for fuel.

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

ORIGINAL: Welshy

Step ups, lunges.. they would all help to build a good shape to come through once the fat is dropped.

If her fitness leves are up to it get her doing some Tabata :

http://www.muscletalk.co.uk/article-tabata-training.aspx

I've started doing this once a week, I do 1 round of Squats ( I use a 20kgs bar but bodyweight will be fine ) 1 round of mountain climbers and 1 round of power lunges with some ab work to finish.... no gym needed !

thanks welshy, she is looking over this now, looks pretty interesting im gonna give this ago myself

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3

ORIGINAL: Celsys
Gee Papa you are cartainly eating alot of protein, do you find consuming a couple of tins of tuna in one sitting a nightmare, do you mix it with anything, If I consume it in brine I have to add some skimmed milk just to add some moisture.

I blend it and drink it in a about 500mls of ice cold water. Done in 2 mins.

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"  William James (1842 - 1910)

End of the day, protein should be the source for her diet, not carbs. She's eating far too many of them. The misses has the same prob when cutting, you NEED to wean her off them. Carbs = root of all water!

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"  William James (1842 - 1910)

wow blending it up thats a great idea, I have never considered blending up tuna before but will give it try espeacially as it is a good lean source for protein, what about the concerns of mercury poisoning from tuna fish?

Commit to the lord whatever you do, and your plans will succeed. - proverbs 16:3