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PROBLEM SOLVED LADIES

METABOLISM, FAT, MUSCLE, STRENGTH
-Fitness Director Danielle Wommack

Want a Faster Metabolism?

Metabolism speed is hugely influenced by your size. This is due to resting metabolic rates (RMRs) being higher in bigger people. But there are definitely other variables at play.

In a study of male and female endurance athletes, the best predictor of RMR in women was calorie/food intake. In short, women with the highest metabolisms ate a lot and trained a lot. They lifted weights, they did cardio, and they ate plenty to support these activities. What should you take from this? Reducing your calories and not exercising will lead to a slower metabolism.

Top female athletes train frequently and with variety. Generally, they make healthy food choices, but they certainly don't adopt low-calorie diets (this is the realm of frustrated yo-yo dieters). As a result, these female athletes have high-performance bodies, crazy fast metabolisms, and they are lean. The result? High-performance bodies, blazing-fast metabolisms, and leanness.

To learn how you can rev up your metabolism, drop body fat, feel great AND eat a lot while doing it, I encourage you to check out OVAC's popular $99 online Rock Your Diet 21 Day Transformation. Email me at [email protected] for details.

Want to Lose Fat?
In a recent study, women were divided into two groups:

  • The first group ate an additional 250 calories in their diets, all from protein.
  • A second group dropped 300 calories from their diets, all from protein.

After 8 weeks, the group that increased their calories and protein intake lost body fat while the lower-calorie, lower protein group lost did not. That's right – the women who ate more calories from protein lost more fat when combined with strength training.

Want to Add Muscle?

Are you eating at least .75 grams of protein per pound of body weight? The average women thinks this is a lot of protein but not so for a female lifter.

If a weight-lifting woman isn't getting enough protein to increase her muscle mass, bumping up to 0.75g/lb will certainly help. But several studies have shown that going past that number doesn't do much for muscle gains.

Female lifters may be worried that the extra protein will "turn to fat?" Not necessarily. In fact, it may even decrease body fat if she's lifting. Women can use the 0.75g/lb number as a minimum daily protein intake to look good naked. But if you exceed that number a bit, don't expect further muscle gains. But that extra protein will probably keep you full longer and keep you from eating more fattening foods.

Want to Get Stronger?

Simply strength training isn't enough – what you are lifting matters.
To build maximal strength, a woman needs to lift greater than 85% of her 1-rep max. Studies have shown that both untrained and experienced women underestimate that amount. You are stronger than you think.

You deserve the fitness level and body you desire and YES, it is possible. Reach out to me at [email protected] with any exercise or nutrition struggle you are experiencing. I will gladly be your guide to all the wonderful options here at OVAC to assist.