Help with my g/f's diet?

[new@gettinbig]

What the fuck kind of diet is that????? Cut out the cereal...replace w/ oatmeal...egg whites...1/2 grapefruit...she needs to eat MORE CALORIES...above 500 would be beneficial...6 times a day...chicken breasts, fish, tuna, steak, cottage cheese, turkey breasts...veggies...flax oil, olive oil..she needs more PROTEIN..she will NEVER tone up w. that sort of diet...she has to feed her muscles in order for them to grow...she also needs to lift HEAVY..no light weight stuff..and no need for hours of endless cardio sessions either....diet is everything...1 gallon of water a day...eat every 2.5-3 hours...keep it clean...

 

[Gladiola]

i just always thought that doing 30min of running on a treadmill would burn more fat than an hour of lower heart rate aerobics training.

I'm a little liasion of the fitness world... trying to get the cardio queens in the aerobics studio to lift & forget the BodyPump crap, & occasionally trying to convince lifters that dancin' around to fun music is WAY more entertaining than equipment!

Heart Rate in an aerobics class [so long as it's not a beginner or lo-impact class] is entirely up to the participant. If she makes her range-of-motion BIG - really kicks, gets her knees UP, travels around, JUMPS she WILL get her Heart Rate up. So Aerobics does not = lower HR training (again, so long as it's not lo-impact or simple beginner classes).

There is no replacement for real strength training.. but there is no such thing as "toning". Tone = muscle + low body fat. Low bf will come from the heavy lifting, a clean diet & moderate cardio (any form, for the most part).

 

[BigRed54]

Here's my g/f's pics

I couldn't ever get my g/f's pic posted on here. But you can go here to check them out. Make sure there is no space between the ? and username.


http://www.picturetrail.com/gallery/view?username=beachbombhottie

 

[killerass]

Alrighty, Mister.... that is simply not true!!!! It depends on the class... but you get out of what you put into it. Trust me, you CAN get your Heart Rate up and get it up HIGH taking aerobics... you just gotta MOVE! Aerobics.. as in cardio-vascular exercise that is dancy-based, is a whole different thing than the 'sculpt/muscle conditioning' or BodyPump classes [muscular endurance training].

Personally, I can get my heart rate just as high sitting on a bike, jogging on a treadmill, or leaping about the aerobics studio, jumping on a step, etc. My club also has 2 instructors (& maybe soon a third ) who have competed in BODYBUILDING (not fitness, not figure-- BB!)

As for boxing, I don't think cardio kickboxing (tae-bo) is a great workout (standing & punching air doesn't do much for me) but wrap your hands & hit some bags and THERE is a workout! WOW! My club offers that too.. intervals of hitting & kicking heavy backs, squat jumps, sprints & lateral slides.

I agree that you can get your heart rate up with any cardio, I simply do kickboxing b/c treadmills, bikes etc. are so repetitive that I get bored. I can get a damn good work out from the kickboxing class that I take, we never just stand there and punch the air and if you are actually tightening your muscles while doing it it is a great workout it especially helps cut up my abs better than hundreds of other ab exercises and it also works my lats a good deal. I do stay away from step etc., those are too easy for me. I also like kick boxing b/c it uses your whole body whereas the bike uses the same muscles over and over. I would love it if they had the puncing bags etc, but they don't. As for bodypump, I lift heavy weights and also do bodypump, I have found that adding that to my routine has helped me get over the hump I ususally hit. It's all about personal preference.

 

[Gladiola]

Hey Killerass,

Yeah, I totally agree with what you wrote... the thing with cardio KickBoxing is that I usually feel I need to add the side to side 'shuffles or slide' along with kicks, squat jumps, etc. to get my HR up -- if I'm steady in one place too long punching I don't get my HR up. So on the rare occasion that I teach it, I include lots of those other moves... but there are only so many other moves that CAN be included - I find it limiting to teach. I've seen others teach it & not 'travel' around the room much & that wouldn't get my HR up.

If you take BodyPump, do you let yourself recover before heavy lifting? (conversely, not taking Pump after heavy lifting while you're recovering)? Most people, instructors included, don't even know that Pump is NOT strength training (they think it's all they need with regards to resistance training)... if anyone is going to do Pump OR strength training, strength is the way to go! I can see how it's great to break a plateau, but most ppl would not do both regularly.

 

[FitFossil]

She runs for 20min then she works out for 45min then run again for 15min then abs for 15min.

Other than a brief warm-up @5 min, I'd recommend doing her lifting first and cardio after. That way she'd have more energy (muscle glycogen) to get the most out of her lifting. Then doing cardio after lifting, her glycogen is depleated and body will get into fat-burning mode more quickly.

Even if she's doing everything right in the gym, diet can definitely stand in the way (speaking from experience here! ). She's going too long between meals. She should eat small meals every 2-3 hours. Each meal should contain portions of protein, carbs, and healthy fats. This keeps her blood sugar more stable, giving her more energy and help burn fat better.

Right now she's not getting enough protein (needs @ 1g per lb bodyweight) or healthy (omega 3 type) fats like flax/olive oil. The Smart Start (or really any boxed cereal) is a worthless carb - too highly processed. The skim milk w/ it is not enough protein for this to be considered a "meal". Needs more variety of foods too. Whole wheat bread is fine, but not several times a day. Substitute other complex (like oatmeal, beans, brown rice) and fibrous carbs (like greens, carrots, etc.)

As for training, women don't need to do anything differently. They can and should train just as hard as men. Like you, I hate that slow cardio. Love the high intensity stuff.

 

[killerass]

Gladiola,

I use the bodypump mostly for my upperbody. For those of us with small structures that class gives us enough resistance to tone up our upper body quickly. As for the lower body however, that is where I focus most of my heavy lifting. I need much more weight on my lower body, plus I like to do not only free lift squats but also hack squats, leg press, extension etc which you don't get in the bodypump class. My upperbody with the exception of maybe my lats gets a good workout in the class. On the days I do the class afterwards, I will usually finish the workout with rows and lat pulls etc. Then the next day I do usually machine cardio (since kickboxing and pump are the same day) and do legs.

 

[PURE EXTRACT]

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