Menstrual Cycle Phase Training PT 2

Part 2
The Follicular Phase

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The follicular phase is shown to be a more anabolic time overall allowing women to engage in more cardio based exercise with less chance of losing muscle as well as derive enhanced lean tissue gains from weight training.

Follicular phase (Days 1-14)

Diet.
30:40:30 macronutrient intake (carbs:protein:fat).
This is more of a standard ratio of foods.
A far cry from the high carb diet of most western diet, though.

Training Schedule.
Strength & Conditioning.
3 times weekly full body traditional weight training
(squat, bench press, back row, shoulder press) you’ll get this with me on Metabolic Rest based training days.
4 sets of 10 using a 8-12 rep max. Remembering to go heavy and fail for best results rather than light and never cause any changes.

Cardio
5 days per week steady state moderate intensity cardio (40-60 minutes).
If you know me well, you might be shocked at this. But, studies suggest this is the right time to use cardio. I would add that I don’t endorse running – too repetitive, too much impact – use a bike or better still a rower even better a swimming pool! (Spin class is too intense, we’re talking lightly puffing, warm and a bit sweaty – look at the jogging, skipping elite athletes and competitive body builders do – fasting cardio – that’s before breakfast)

After 30 years of teaching Aerobics, Step, Spin I know that I don’t need to add Cardio into my mix – but then I’m in a different hormonal phase now.
I do however adjust by nutrient mix.

More soon when we’ll look at how HRT and the contraceptive pill effects your fat loss efforts.

Eat Clean, Train Smart, Expect Results.

Jax

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