18/09/2017
Seen as a Taboo subject, but of massive importance to females who are looking at maximising their training and fitness levels, or just having a better understanding of training variations during their cycle.
Training preference and Diet according to your cycle below;
Follicular Phase: Day 1-14
Train hard and heavy
3-4 Resistance training sessions per week
Diet
High carbs, High Protein, Low Fats
Ovulation: Day 14/15
Strongest and most bad ass day.
Go Hard and Heavy and aim for some PRs
Diet
Increase calories by 150-300 a day
Increase good Carb intake.
High protein intake.
High fats to curb appetite/satiety.
Stabilise blood sugar by eating low GI carbs and consistent meals.
Luteal Phase: 16-28
Lighter training and recovery
Classes
Body weight exercises
Group classes
Yoga or Pilates
Walking or light active recovery
Diet
Try reduce carb intake even though cravings are high.
Increase proteins and fats for appetite and satiety.
Eat food high in iron (spinach, broccoli, kale, bok choi, beans, legumes, sunflowers seeds, nuts, DARK CHOCOLATE.)
Female fat loss can be a very confusing and muddy topic. While fat loss is, fundamentally, about creating an energy imbalance (eating fewer calories than you need) this is easier said than done. In this guide we wanted to remove all the confusion, and help…
