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How to Unveil Your Lower Abs
I’ve been training for a few months and I’m having issues with my “lower” anatomy (i.e. hips, hips, and thighs). I always have trouble with these. Do you have any suggestions for my training or diet that could help?
I have good news and bad news. Since I’m one of those people who likes to get the bad news out of the way first, here you go.
Bad news: these cards are against you. Based on research and anecdotal evidence from thousands of women, it turns out women do have a hard time losing body fat from their “lower body.”
In a 24-week study of women, they lost a higher percentage of fat from their arms and torso, and less fat from their lower body. Plus, they actually gained some lean mass in their lower bodies during the first 14 weeks of the study, which made things look worse than they actually were. There are many theories as to why this is the case. Most of them recall prehistoric living conditions in some way. Because there is no hard-and-fast explanation of why this problem exists, it’s hard to give a “perfect” answer; however, I’d be happy to share with you some solutions that have helped some of my clients with the same problem.
 *Nindl, BC, Harman, EA, Marx, JO, Gotshalk, LA, Frykman, PN, Lammi, E., Palmer, C., & Kraemer, WJ (2000). Local body composition changes in women after 6 months of periodic physical activity. Journal of Applied Physiology 88(6), 2251-2259.
Good news: there is hope. After reading the bad news, I’m sure you just want to turn off your computer, but hear me out about this. Regardless of what you may have been told in the past, cardio and pastel-colored dumbbells aren’t going to get you where you want to go. What you need to do are large multi-joint movements, such as squats, deadlifts, rolls, presses, pull-ups, etc…
In addition to doing these exercises, you’ll want to use 80-95% of your 1RM (the maximum weight you can perform for technically reasonable repetitions on any given exercise). You also need to work in a fairly low rep range. I recommend 2-6 repetitions per set and 5-10 sets per exercise.
For all other exercises, choose challenging weights. A good rule of thumb: If you can do 15 or more “good” reps with one weight, you need to increase your resistance (weight).
Nutrition: Three simple nutrition laws can set you on the absolutely right path.
1. Drink at least 1 gallon of water a day
2. Consume 30 grams of fiber per day
3. Consume at least 1 gram of protein per pound of body weight
I know this isn’t meal and menu planning specific, but it will put you on the right track!
Swim with fish: John Berardi, one of the leading sports nutritionists, recently discussed studies in which fish oil supplementation had dramatic effects on individuals. Taking 1 to 3 servings of fish oil per day can boost metabolism, reduce body fat percentage and actually increase lean mass. These results were produced in sedentary people.
Cinnamon…: Another renowned nutritionist and researcher, Thomas Incledon, recommends adding 1 teaspoon/day of cinnamon to your diet to help control blood sugar levels. The cinnamon is supposed to slow the rate at which glucose enters the bloodstream and limit the potential for large insulin spikes. Basically, this will help you control your appetite and curb the greedy sugar binge that can happen when your blood sugar bottoms out.
Timing is everything: I’ve found that one approach that works is to focus your carb intake around training time—before, during, and after—and limit your carb intake for the rest of the day. Now, by no means am I advocating a “low carb” nutrition plan. What I mean is, try to strategically consume your carbs at times when your body can use them most efficiently for productive advising, which happens to be before, during, and after your resistance training sessions.
It’s an uphill battle: I highly recommend doing interval sprints 1-2 times a week. This should help you reduce the extra energy expenditure required to lose body fat, and is also the most time-efficient way to produce results. Also, when was the last time you saw a sprinter “trouble” with his lower body structure? I recommend mountain running because they also help you perfect your running technique. Try to find a hill for your run that’s 15-30 yards long, and do 5 to 10 runs, resting a minute between each run. If you have never experienced this type of training, I strongly recommend that you take a very conservative approach and progress slowly.
1. Perform large multi-joint movement exercises (i.e. squats, deadlifts, overhead presses, etc.).
2. Training weight is 80-95% of 1 RM. A good rule of thumb is to use progressively more challenging weights.
3. Use fewer reps (2-6) and more sets (5-10).
4. Consider supplementing with fish oil and cinnamon.
5. Try to schedule your carbohydrate intake during training.
6. Throw in some interval sprints for effective anaerobic training
These should help get the “lower” belly area nice and slim.
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