Being that I am eating chicken and almonds every two hours at work, and am in some decent shape ...I have a couple of ladies that work next to me that want me to set 20 min or so aside to steer them in the right direction to get into shape.
So, being that I know nothing at all about "Women" and training or even eating, I wanted to ask if anyone can give me some tips..as I dont want to give them bs info either. I guess my questions are- as far as eating, should they be eating every 2-3 hours like us, or only if they are actually lifting (I think the answer is yes, but not sure)..also, how could I help them figure out there caloric needs? And should I advise them that they should definitely include some sort of resistance training, or just stick with cardio (they are probably in their late 30's early 40's). Thanks in advance for any advice.
Training wise, resistance is good but if for some reason they're unable to then cardio isn't a bad choice - it beats doing nothing. Is there a gym nearby that they could join? If there are 2 of them then maybe they'll join and workout as a team.
They should eat the same as we are. Eating every 2 to 3 hours is healthier since you're keeping your body fed vs feeding it at set times. I normally eat every couple of hours, today I couldn't due to a meeting then having someone pin me into my office for an hour. [img]tongue.gif[/img] I know that Men's Health had a "clean eating" article, if there is something here that is similiar maybe you could print it out and hand it to them? I would stress that they eat good, clean foods. I work with someone now who is chronically overweight, she started on a diet and was eating a ton of string cheese daily..."the book said to eat this a snack" (yes, but not a pound!) and "whole wheat muffins" that were loaded with sugar, I mean....lady...what do you think that topping is? [img]tongue.gif[/img]
Good luck to you and I hope they join you. It's a good feeling when someone sees you getting into shape and decides to climb on board.
Yeah its funny because they are always asking me things, and they finally came and asked if I give advice or consult people about eating right, working out, etc..so I told them not really, but I do know a little something and would try to help them. I know about the clean eating thread (got it printed out for myself a long time ago ) but I need to figure out how many calories they should get..I wonder if I could use the same caloric calculators that we (men) use.
I would ask them to create a food log for a week and track everything they eat and when. If they cant keep this simple task up for one week, dont waste your time. Youll be able to give the best info in the world but they wont have the will to apply or be patient enough to reap the benefits.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
First I would certainly suggest resistance training. Soooo much better than just cardio. In fact, I only do the cardio if I have too..I just don't like it very much..at all!..lol. Also, what Gq said is good. I can't tell you how many people I have sent loads of info. to and then they do nothing with it...grrrrr. Tell them to go to Fitday and put everything in there for a week. If anything...it will probably be a real eye-opener. Oh, and yes, it is better to eat every 2-3 hours...no matter who you are [img]smile.gif[/img]
Don't be nervous! The worst problem is the old "consult a phyician before begining a diet or exercise program" disclaimer.
Man... it worked for you exactally the way it will work for them.
Kudos on wanting to help others, I understand worrying about hurting them in the process....but how much would you hurt them if you didn't do anything?
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
Thanks guys (and girls )...Im not nervous at all, I just dont want to give anyone "wrong" info thats all. GqArtguy, trust me I know all about people not taking it serious. I couldnt tell you how many (guys) that have asked me to help with workouts, diets, etc..even said they were going to join the gym, and then dont do a damn thing..but in this case, one of the ladies happens to be in a sort of supervisor position, wants me to take out 20 min or so (on the clock of course ) to try to help her. So really I have nothing to lose.
Thanks also castufari and Traininggirl for the "female" advice. I will have them register on fitday and will print out the clean eating thread...I will advise some sort of resistance training in addition to cardio as well.
I need to ask though, as far as resistance training, I know berardi had an article basically saying that females should lift heavy as well (5x5), but not sure if thats more advanced or not (remember these ladies are in their 40's or so)..so Im thinking they would need to at least start light and possibly higher reps. Any thoughts on this?
Also, as far as figuring calories out, would they use the same calculator we use or something different? And, say they dont want to do any resistance training, I would imagine the caloric intake should be lower. Thanks again for the advice I appreciate it.
I dont have the time to link everything so Ill just tell you what to search for:
Firstly, go to t-mag and type in "fun with women" in the search, it was written by CT and is awesome.
Go to rugged and look up "Lean Sexy and Hard" in the articles section and then read the discussion in the Mag forum. You might also want to read up on Full Body frenzy (article and discussion) as well as Full Body Fat Loss.
Finally check out this thread and see how the discussion fits in the context of the articles youve just read.
As far as nutrition, Berardi is interviewd by Craig, kinda sums things up. Its called Post Workout Nutrition For Girls.
Finally, Tony G at rugged wrote two VERY good simple articles on nutrition at rugged called "You are what you eat" part I and II. Now once you get advanced or learn more, you find out that none of this stuff is entirely set in stone and you can in fact get away with more than you realize but I feel that newbies need structure and more rules to guide rather than deal with details.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
...I have a couple of ladies that work next to me that want me to set 20 min or so aside to steer them in the right direction to get into shape.
) but I need to figure out how many calories they should get..I wonder if I could use the same caloric calculators that we (men) use.
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