New to the Elite Fitness Women's Forum START HERE

[superqt4u2nv]

PLEASE DO NOT SKIP THIS IMPORTANT INFORMATION!


Once we decide to embark on a healthy fitness lifestyle, we then find a website that will educate us as to what to do and how. Everyone who comes to the EF women’s board is coming with their own particular goals in mind. Maybe you’re new to the Fitness Lifestyle? Maybe you’re looking to get ‘toned’ or maybe you’re just weeks away from a Figure competition? Or perhaps you’re an experienced IFBB or INBF pro.

There are a few of things you can do to help us get to know you so we can answer your questions:


1) In your first post please include:- your stats: weight, height, body fat.
- Your goals: what are you trying to accomplish? Do you have a date in mind?
- Your current training & cardio schedule: What’s your routine and how often you train?
- Your current meal plan: including how many meals, portions, what you eat and when you eat.
- Any salient medical concerns...


2) Read the stickies at the top of this board. They are important introduction information regarding women's fitness.
Such as training, dieting, and weight loss.

3) Consider putting your meal plan into a food counts program like FitDay - Free Weight Loss and Diet Journal (FREE!) so you can have a real and accurate idea of what exactly you are eating. This will give you the total calories and macronutrient breakdown (% Protein / % fat / % carbs) of your diet.

You can also get your calories, Protein, carbs and fat count at:
CalorieKing - Diet and weight loss. Calorie Counter and more



4) GET YOUR BODYFAT TESTED! You are made up of lean muscle mass and body fat. Getting "lean and toned up" is the result of how the two work together. Body fat is only half of it. It’s best to know where your body fat % is so you can work accordingly.


5) TAKE PICTURES! This is how you SEE the progress you are making. Weight and body fat are one thing, but how you look is also an important way to track progress and really appreciate even the little signs of progress. Believe me, sometimes we think we’re not making progress, but when you see the pictures from when you first started and 2, 4, 6 months later, you’ll be astounded of the changes you’ve made and that will give you enough motivation to continue.

6) Start a training & diet log – You’ll find that we all share and support each other on the forum and that will help you with your success.

7) ASK! Ask any question you have in mind.


- Here are some useful exercise sites for those looking to learn "what exercises work which muscle group?

ExRx (Exercise Prescription) on the Net
[ur]http://www.e-weightloss-fitness.com/resources.shtml[/url]

-Reference for stretching - extensive & no pix, but excellent ref: "Stretching & Flexibility: Everything you never wanted to know"
http://www.cmcrossroads.com/bradapp...rec/stretching/

- RECIPES! Being on a diet doesn’t mean eating boring/bland food. You can make delicious recipes, but healthy and tasty as well.
There’s a sticky for recipes on top of the page.


- How to for figure competition:
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/wo...on-596397.html


-How to for Body Building Competition:
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/wo...on-581460.html



8) RESEARCH RESEARCH RESEARCH!


The simplest thing to remember is that you have to EAT TO LOSE BODYFAT! Your body is a nearly perfect biochemical machine that WANTS to run efficiently. Your body runs like a car. If you don’t fuel that car and replace the oil, it won’t run efficiently. In fact, if you use anything other then oil or gasoline, it won’t run.



-Keep your processed food intake to a minimum - this includes Cheerios, ice cream, Ritz crackers, and yes, even wheat bread. Avoid "white" carbs -- i.e. anything with flour.
-Replace with good starchy carbs -- yams, brown rice, oatmeal (not the quick-oats but the old-fashioned oats, and not the flavored ones that comes in packets either, since they contain sugar). Peanut butter - use Natural PB. The regular PB has lots of sugars & fillers in it.

- Eat Protein at every meal. Chicken, fish, steak, turkey, eggs

- Drink plenty of water. It will help flush your system. Water in large amounts is a natural dietetic. Therefore, if you’re retaining water, drinking ¾ of a gallon or more (if you can) will help you rid of extra water. In addition, it will give you beautiful, soft hidrated skin - A plus. Remember, you are what you eat/drink.

- Fats - make sure you get some fats -- almonds, natural PB, fish, Essential Fatty Acid (EFA) pills, flax seed oil. However, make sure you don’t over do it. That’s why it’s important to log your food so you know how many calories you’re consuming.

- Eat 5-6 smaller meals - separated by 2-3 hrs -- this is because your body can process proteins / fats & carbs from one meal within that time. Your body can’t process too much food at one time or it will turn into fat. Too much Protein will also give you kidney problems.

- Have a reward meal or cheat meal once a week. That’s A MEAL, not a day of cheating or binging. You must eat 100% clean for the rest of the week, or you’ll start from square one.

9) Cardio

Cardio can be a great tool, but in the stack of diet, nutrition is 1st, then training & cardio its 3rd. Cardio will help you burn body fat, but if you do too much, you’ll burn your muscles in the process, something you don’t want to do. Please, check the sticky "6 reasons why being a 'cardio queen' may be counterproductive"


Remember Rome was not built in a day. It took you years or months to get to where you are. So, it’s not going to take you a week to get in shape. You need to be consistent and patient. It will happen!!

Another thing to remember is:

If one day does not go as planed and you were unable to get the food you needed to. DON’T give up. Go back up on that saddle and try again. You fail another day, try again. No one expects you to change your diet overnight, in fact, it won’t happen. You have to allow yourself to get use to it and embrace it, just like anything else.

10) My suggestion:

Weight training: Train with weights 3-5 days a week, working one body part per week. DO NOT be afraid of getting BIG, you won’t. No matter how hard and heavy you train, you will NOT get huge. Those people that do, intend to get big.

Cardio: Do 30 minutes 3 days a week to keep your heart healthy. If you need to burn many calories, then do 4 days of 45 minutes session. I never suggest doing an hour unless you’re competing and really need to burn extra fat. In which case it should be done at a low pace so you don’t burn muscles.

Weight loss:

You should lose 2 lbs per week. Losing too much weight at a very fast rate will make you look drawn and again, will lose muscles, not fat.

Remember:

You don’t need to be afraid of going to a restaurant to eat. The best way to keep your diet on track is to order your food grilled or baked and if it comes with sauce, ask the waiter to put it on the side. The salad dressing should be on the side as well and just use a tbs for your salad.

And lastly, do not feel intimidated at the gym. We all start somewhere. Other people most likely are as intimidated as you are.
In an attempt to consolidate some of the information and cut down on the clutter of lots of stickies, we decided to make a one stop shop for training, steroids, and diet information. This list will continue to grow.
http://www.elitefitness.com/forum/w...raining/different-training-splits-688475.html
http://www.elitefitness.com/forum/w...ng/healthy-shopping-guide-non-gmo-656038.html

http://www.elitefitness.com/forum/w...dybuilding-training/steroid-faq-s-650939.html

http://www.elitefitness.com/forum/w...odybuilding-training/girlies-gear-588890.html

http://www.elitefitness.com/forum/w...ining/weight-training-information-600068.html

http://www.elitefitness.com/forum/w...ding-training/dieting-information-600065.html

http://www.elitefitness.com/forum/w...-ever-wanted-know-about-competing-657099.html

http://www.elitefitness.com/forum/w...ing-training/excercise-references-521984.html

http://www.elitefitness.com/forum/w...odybuilding-training/sample-diets-657003.html

http://www.elitefitness.com/forum/w...lding-training/clean-grocery-list-656436.html

http://www.elitefitness.com/forum/w...olesterol-not-cause-heart-disease-658703.html

http://www.elitefitness.com/forum/w...ng/healthy-shopping-guide-non-gmo-656038.html
http://www.elitefitness.com/forum/w...building-training/diet-tips-woman-655143.html

http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/lies-gym-637847.html

http://www.elitefitness.com/forum/w...g-training/dont-fear-free-weights-637849.html

http://www.elitefitness.com/forum/w...g/minnesota-semi-starvation-study-603441.html

http://www.elitefitness.com/forum/w...f-related-diet-training-comp-prep-592436.html

http://www.elitefitness.com/forum/w...uilding-training/steroid-fat-loss-646862.html

http://www.elitefitness.com/forum/w...ining/great-sources-carbohydrates-646090.html

http://www.elitefitness.com/forum/w...raining/lets-talk-about-oestrogen-646001.html

http://www.elitefitness.com/forum/w...ardio-queen-may-counterproductive-580116.html

http://www.elitefitness.com/forum/w...building-training/training-manual-584731.html

http://www.elitefitness.com/forum/w...-tone-but-i-dont-want-get-too-big-583600.html

http://www.elitefitness.com/forum/w...aining/pre-post-workout-nutrition-575020.html

http://www.elitefitness.com/forum/w...building-training/nutrition-101-a-650361.html
http://www.elitefitness.com/forum/w...nding-them-calories-how-all-works-658006.html
http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-655389.html

http://www.elitefitness.com/forum/w...hows-your-squat-squat-help-thread-647759.html
http://www.elitefitness.com/forum/w...training/take-garlic-build-muscle-650485.html
http://www.elitefitness.com/forum/w...ding-training/19-ways-get-out-rut-666017.html

http://www.elitefitness.com/forum/w...ng-training/10-reasons-why-bmi-bs-666065.html

http://www.elitefitness.com/forum/w...ight-women-can-learn-bodybuilders-666053.html

http://www.elitefitness.com/forum/w...-calculator-katch-mcardle-formula-665955.html

 

[superqt4u2nv]

This is the diet I recommend to most everyone.


This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght

Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.

Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.

These are approved foods (if it is not on the list you shouldn’t be eating it)

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil

 

[superqt4u2nv]

Since I get asked about this a fair bit I will also post my contest diet it is no big secret that is Dave's Palumbo's diet.

DIET #1 for 2 dayst then follow DIET #2 for 1 days.then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

Cheat meal once per week (in place of meal #5).

 

[losingto win]

What are these products on here like lipoflame and lipostim and are those steroids? Last year I read about Cardio Heat and Thermal Burn but I don't hear about them anymore and wondered what happened. What effect do these pills have and how should they be used if at all? Thanks so much

 

[superqt4u2nv]

What are these products on here like lipoflame and lipostim and are those steroids? Last year I read about Cardio Heat and Thermal Burn but I don't hear about them anymore and wondered what happened. What effect do these pills have and how should they be used if at all? Thanks so much

They are legal fat burners as I said in your thread there not magic if you don't have a tight diet in check you shouldn't be taking anything.

 

[losingto win]

aaah you know I can not even find the thread. Being new to the site I am still trying to figure out how to navigate and they dont notify you if someone responds. I did not even think it posted because I could not find it. I will try to search again. I am setting out this weekend with your clean foods list (thanks so much) and will be revamping my nutrition routine. I have not seen the thread but really you feel that they are not effective at all if my diet is not completely clean? I ask because like I said - I am interested in health and energy and I see a lot of folks on this site and I can't imagine what it takes to get to that level. I can't say I am even trying to get there but I do want to get to the best I can and I am not sure I can be completely "clean" all the time.

 

[AshleyWilis]

hi,
I am new here, I am light overweight and I have done many things to get over it, but no results, So I thought just get into a discussion about fitness to know why I am getting this problem

 

[Island_Girl]

Hi Ashley. Glad to have you here. Ask whatever questions you have on the forum.

 

[sammyjd]

Hi My diet is almost exactly the same as the one you have mentioned at the start and i still cant lose weight. I have been doing cardio for 1 hour every day and then weight training 3 days a week. Its making me so depressed. I think i need to try clen or T3 Can you give me so info on whether they would work for me if i have a great diet?

 

[seerer3]

new here, too, first time posting
weight: 157, height 5'4", body fat: 33.4%.
goals: I started 1.5 years ago at 227#, 49% bf...started with walking, then hiking, then joined a gym, hired a trainer and am loving my workouts, mostly weights but I did xfit for 3 months. I would like to get down to somewhere between 140-150# and drop to at least 24% bf. I definitely want to get stronger, and stronger, so no real timeframe.
my current training & cardio schedule: I've been doing a M/W/F schedule that looks alot like Rippetoe's starting strength: squats, dl or cleans, bench press or press, and I add pull ups, push ups, dips; Monday is heavy, Friday is light because I do an hour on Saturday with my trainer on miscellaneous stuff: sand bags, farmer carries, prowler, kb, sprints, oly technique, etc...I also meet with him on Wednesdays but just for half an hour, then I do my "routine." I will usually do hill or stair sprints after 1-2 of my workout days.
my current meal plan: I eat within 30 minutes of waking up no matter what, and I eat 5x day, clean and with protein at every meal. when I first started with my trainer 10 months ago I was a strict vegetarian. I started eating fish 5 months ago, I did a modified paleo diet for 2 months which "allowed" whey protein powder, but everything else was strict paleo and since then I've started eating poultry. I'm not paleo now, but I eat clean and mostly organic. I take tons of fish oil, and a few other supplements, like vit d.
No other salient medical concerns, but I am "older" and newer to this weight lifting thing. In my 20s and 30s I was a competitive cyclist/runner, so endurance was my forte.
So, here's my question/problem: On my current program, the plan is to add weight if not every workout, at least every week. I've been trying to increase the weight on my back squat and deadlift now for the past 2-3 weeks and I've stalled. I can squat 145 for 4 reps, 3 sets and lift 195# 3x for the deadlift. My goals are obviously much higher than this, but what do you do to get past this snag?