HYPERTROPHY STRENGTH TRAINING
This is a specific type of strength training to increase muscle size. While this might not sound appealing for women it’s super beneficial in improving body composition. Strength training will increase fat loss and increase muscle mass and make you look leaner even if your weight doesn’t change. Spoiler alert: it’s really hard for women to bulk up because we don’t have as much testosterone as men. The goal is to lift heavy and you usually lift to failure; meaning you cannot to another rep. Progressive overloading helps you train harder over time so that you continue to make progress. You typically lift heavier for less reps (8-12 per set) and have longer rest periods.
I have been doing a specific hypertrophy strength training program for over 7 weeks now and LOVE it. Rather than doing random strength workouts I’ve been using the Peloton app and I’m doing a 3 day split. I do the same exercises every week, but track my weights and have increased my strength significantly.
NON FASTED WORKOUTS
I got into a bad routine of working out with just coffee in my system first thing in the morning. I was just being lazy and did not realize how detrimental this was for my hormones and how I was limiting my workouts. Thanks to binge listening to everything Dr. Stacy Sims I’ve started having 15 g carbs before any cardio workout and 15 g carbs + 15-20 G protein before any strength based workout. I feel so much better during my workouts and I finally had a normal cycle length last month which have been screwed for months now.
ADDING HIIT + SIT TRAINING
I think we all started avoiding HIIT workout because we were told they increased cortisol and would cause inflammation and blah blah blah. Not the case and many of the workouts that people think are HIIT like Orange Theory and F45 are not true HIIT. HIIT is going all out 80-90% for up to 30 seconds and then taking 1-2 minute rest and doing this for about 30-45 mins. SIIT training (sprint interval training) is going 90-100% for up to 30 seconds then taking a 1-2 minute recovery and repeating for a set number of rounds. I have started doing a 30-45 min HIIT workout once a week and one SIT workout a week between strength training days.
These workouts help improve body composition (increase fat burning and increase lean muscle), improve metabolic health and blood sugar control, and help decrease peri and menopause symptoms. Lastly it helps boost cardiovascular fitness. WIN WIN.
CREATINE + AMINO ACIDS
I combine creatine, amino acids, and electrolytes in my shaker bottle and drink during my workout. I’ve been taking creatine for over a year now and it’s helped me workout harder and recover better. I wrote a post on creatine here. I also drink amino acids before and during my workout. I don’t think everyone needs to supplement with amino acids, but it’s a nice insurance policy (esp. if you’re a vegetarian) to ensure you’re getting in enough leucine for muscle protein synthesis (aka growth).
WEIGHTED VEST WALKS + HIKE
I got a weighted vest a few months ago after learning more about the benefits for women (esp. >40 years old) adding one to their walking routine. Benefits include: improved cardiovascular health, build muscle, increase calorie burn, and most importantly for women is bone health. It can help with bone density and strength which is very important in aging females. I wear mine when walking on the treadmill for a power walk or hike and it’ absolutely kicks my butt!! I try and do it a few times a week.
xx, A
