Nardia Norman BPhEd, Dip Mt, Health Coach

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Martha Sullivan
6 years ago
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1 749: CRACKING THE FEMALE FAT LOSS CODE Nardia Norman BPhEd, Dip Mt, Health Coach For years we have been told to train women and men the same way, but is this ideal? More and more women are in pursuit of fat loss goals, yet few are successful. In this session Nardia will help you crack the female fat loss code by exploring the different elements that must be addressed in order for women to be successful. By approaching her fat loss goals holistically and understanding her cyclic nature you can help your client to reach her full potential. Walk away with a new, more effective approach for your female client. The Current State Of Play: Currently in the US more than 2/3 of adults are considered overweight or obese This trend is predicted to continue in the coming years Eating disorders are also increasing. According to the Academy of Eating Disorders obesity and eating disorders are not at the opposite end of the spectrum; they may be viewed as occurring at the same end Women are more likely to embark on diets, excessive exercise and use other weight loss methods to try and manipulate their weight Women who diet regularly (more than 5 times) are 75 % more likely to experience depression* The majority of women (it has been estimated between 80 90% of women) do NOT like their body. Most will deprive themselves of activities such as swimming or having photographs taken as a result. The Re-education of Women (and Men): Given the above statistics and overwhelming anecdotal evidence I believe there are some major paradigms shifts that need to occur. We need to open the conversation around the following points. Personal Trainers, coaches and exercise professionals are in the perfect position to educate and (re-educate) general population. The issues:

2 1. Public confusion over the difference between Weight Loss and Fat Loss 2. The over reliance and over emphasis on the D.I.E model (Calorie model) from conventional programs and coaches 3. The emphasis on weight loss and not long term sustainability 4. A lack of understanding regarding how a women s body differs from her male counterpart and therefore the different elements that need to be considered FEMALE FAT LOSS = PSYCHOLOGY + PHYSIOLOGY These two are inextricably linked and as a result Female Fat loss needs to be addressed from a holistic perspective. What are some issues with the Calorie In vs Calorie Out Model? Many still rely on the D.I.E (eat less, ex more) model of weight loss. Whilst this may work initially it does not last long term - Calorie Counting is a rough science! Calorie deficit is vital for weight loss, however it must be in conjunction with Hormonal Balance solely relying on a long term calorie deficit approach will lead to problems. We must encourage people to think beyond the D.I.E model! (Particularly 1200 Cal programs) It is important to understand the basics of Metabolism and its function and how everyone s energy requirement is unique to them

3 A Calorie is a Calorie in other words it is a standard of measurement; however the quality of the calorie is important and this will have a differing effect on an individual s physiology. Nutrient density of food is important What does long term Calorie counting do to a woman s psyche? LIFESTYLE CHANGES NOT QUICK FIXES What can we as Fitness Professionals do to help Fat Loss? Ø Educate and encourage women to think long term not short term (rapid fat loss is NOT advised unless under specific guidelines) Ø Focus on changing behaviors one at a time (crowding out) Ø Encourage consistency of effort; in training, nutrition and lifestyle factors refer to the Body IQ Protocol Blueprint Ø Program her training/exercise well - must take into consideration her lifestyle, her menstrual cycle, her body shape and mechanics. UNDERSTANDING THE MENSTRUAL CYCLE: The menstrual cycle is a complex series of changes that a women s body goes through monthly in order to prepare for pregnancy. It relies on the orchestrated timing of hormones to initiate each stage of the cycle. The Hypothalamus and the Pituitary gland send hormone signals back and forward to the Ovaries (known as the HPO axis or Hypothalamus/Pituitary/Gonadal Axis). A normal cycle runs between days, and consists of 2 phases; the Follicular Phase and the Luteal Phase. Each of the phases consists of

distinct fluctuations of the hormones Estrogen, Progesterone (produced in the ovaries), Follicle Stimulating Hormone (FSH), and Luteinizing Hormone (LH).

4 distinct fluctuations of the hormones Estrogen, Progesterone (produced in the ovaries), Follicle Stimulating Hormone (FSH), and Luteinizing Hormone (LH). Day 1 = Menstruation (starts on the first full bleed day) Day 5 11 = Late Follicular Day = Peri-ovulation Day 14 = Ovulation Day = Luteal Hormonal Fluctuations during a Cycle: FOLLICULAR PHASE LUTEAL PHASE Due to the different fluctuations of hormones throughout the month there are definite changes in appetite, mood, energy levels, fluid retention and fuel oxidation. A women s cycle has a DIRECT effect on her ability to lose fat and change body shape. Both Personal Trainer s and women need to work with the individuals cycle not against it. A cycle that is erratic, or has had a change in pattern, is indicative of hormonal imbalances.

5 HOW TO CYCLE WITH HER CYCLE (MICROCYCLE) By following the patterns of her hormonal fluctuations and capitalizing on these changes you can manipulate your training protocols to get the most out of your client. Days 1 5: Menstruation During her period allow her to perform lighter sessions. This is a good opportunity for her to do technique work, light cardio predominantly aerobic based sessions, or restorative sessions such as yoga, pilates or mobilization sessions Let her body choose the type of activity it needs As her period comes to an end she will start to experience increases in energy levels this is because Estrogen is starting to rise. Days 6 16 Late Follicular Phase and Ovulation Since her estrogen and FSH is starting to rise there will be large increases in energy She is highly anabolic throughout this phase, so she can get away with doing more steady state cardio without risk of going catabolic (remember a big focus is on lean muscle preservation) This is a good time to train with heavier weights, stick to standard strength or hypertrophy training parameters Keep selection of exercises to compound movements such as Deadlifts, Squats, Bench Press, Chins, Lunges etc. (Remember women can recover quickly so keep the rest between sets short. They can also recover quickly between days of training so can handle more volume) Keep intensity high Days 17-28: Luteal Phase During the Luteal Phase energy levels start to change. Energy levels can still be high during the first few days of the Luteal Phase therefore keep the focus on intensity, but in the form of HIIT and Met Con type sessions (or can change the rep ranges in the strength/hypertrophy program to be higher reps and less loads) As some women approach menstruation their co-ordination and balance decreases, so be aware of this. Core temperature increases so be mindful of training in heat Towards the back end of this phase as she approaches menstruation energy expenditure increases and so to does her energy requirement. Her cravings for sugary, salty and fatty foods will increase be mindful of this, as this is when the body tends to store more fat (need to monitor carbohydrate intake)

If she experiences physical pain such as SI, lower back or abdominal pain/inflammation be aware that her ability to engage her inner unit will be compromised Day 28 (ish) Menstruation: Listen to her

6 If she experiences physical pain such as SI, lower back or abdominal pain/inflammation be aware that her ability to engage her inner unit will be compromised Day 28 (ish) Menstruation: Listen to her body. Movement is good but keep the loads and the intensity light. Example Micro cycle: ====è SPECIFICS: Ø Low intensity steady state (LISS) aerobic exercise versus High intensity intermittent exercise (HIIE) Ø The role of resistance training in Fat Loss Ø You cannot out exercise poor nutrition or hormonal imbalance! Ø Schedule in recovery or restorative sessions Ø Incidental or accidental activity counts! 1. LISS versus HIIE Generally speaking, most women will gravitate towards cardio oriented workouts when wanting to change shape. This concept is well ingrained in general population. In the D.I.E Model (eat less, exercise more) of chronic calorie restriction and over exercising, traditional steady state aerobic workouts (in the absence of any other type of training) are detrimental to overall health and body composition.

7 Possible negative outcomes include: - Increased cortisol levels (leading to fat gain, depressed immunity and increased appetite) - Increased catabolism (break down of muscle) - Decrease RMR - Adrenal and Thyroid dysfunction However is saying that, should steady state training be removed from a fat loss program? The answer is NO! Benefits of SS and HIIE: Steady State/LISS Increased calories burned (aids calorie deficit) Sub max intensities (physically and mentally easier to perform) Increased mitochondrial number and density Suitable for any one to perform HIIE Improves both aerobic and anaerobic fitness Time efficient EPOC Aids in muscle retention/preservation Increase catecholamine response Increased skeletal muscle fatty acid oxidation Possible reduction in appetite 2. The role of Resistance Training (RT) in fat loss: Research indicates that RT produces negligible fat loss results. Whilst it may not be great for fat loss per se, it has multiple other benefits. Benefits of Resistance Training: ü Increased glucose control and insulin sensitivity ü Increased strength ü Increase lean muscle mass/preservation of muscle tissue ü Increases RMR ü Improves blood lipid profiles ü Decreases risk factors for metabolic syndrome ü Positive hormonal response (e.g Testosterone, Growth Hormone, igf- 1, Cortisol) Types of RT: ü Full body workouts ü Compound exercises such as Deadlifts, Squats, Bench Press, Step Ups, Split Squats, Chins, etc. (Need volume and intensity multiple sets/reps and use weights above 70% 1RM)

8 ü Can include Modified Strongman style training ü Use finishers or other high intensity resistance methodologies 3. The importance of Recovery Sessions Schedule into their program specific recovery sessions that address stretching, mobilization, yoga or massage. 4. Encourage Incidental Activities Improve their overall movement throughout the day. Identify areas in their life where they can create more time for activity for example, walking to work instead of bus. SELECTED RESOURCES: National Eating Disorders Collaboration: Dr Lam: Adrenal Fatigue Center: Dr Len Kravitz: Metabolic Effect: Alisa Vitti. WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. HarperOne; 1ST edition (March 19, 2013) Louann Brizendine, M.D. The Female Brain. Transworld Publishers; 1 st ed (June 2007) Ruth Trickey. Women Hormones and The Menstrual Cycle. Allen & Unwin 2 nd ed. (June 2003) NB: These notes and full reference list are available at request please me

Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term.

Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term. It is impossible to write this article without it going into depth about scientific processes. It would also