Hey There Everyone. Ladies, this post is just for you!
I had an email sent to me by Tom Venuto talking about how many women get disheartened or disenchanted when despite strictly following great exercise programs and eating right, their weight loss is not a much as other women and also that of men. Watching these reality programs such as the Biggest Loser show the contestants losing great amounts of weight, week after week. We have to remember however that these are some pretty heavy people! Weight loss for them and also taking into account the extreme conditions of the show, is much different to the way we lose weight in the real world.
A biggy too in the women vs men in weight loss comparisons is the fact that most women are already smaller than the average male and also have a considerably lower total daily calorie requirement and expenditure than most men. What this means is that a 20% calorie reduction in the average male will amount to a much bigger calorie deficit than a 20% calorie reduction in the average female. It really sucks I know but hey, I can’t change everything! 
Anyways, for the softer sex, here are some of Tom’s best tips to help you understand the reality of the situation and reassure you that any weight loss is great and means you are on the right track. Run your own race!
Best of luck with your efforts,
Cameron – BestFitnessChoices.com
#1 Set a goal that’s realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small-framed female. Overweight people can lose it faster. Men can drop it faster.
#2: Weigh and measure all your food any time you feel you’re stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is GONE!
#3: Remember that body fat and body weight are NOT the same thing.
Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home in my burn the fat program at Burn The Fat.com)
#4: Keep a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it’s possible to make progress even though the scale isn’t moving. Pay special attention to the progress trend over time.
#5: Burn more calories from the time you already spend in the gym.
Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or less time.
Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well
Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that’s still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.
Train hard and expect success!
Tom Venuto
Author of Burn the Fat, Feed the Muscle
Founder & CEO, Burn the Fat Inner Circle
PS. Many women wonder if the Burn the Fat, Feed the Muscle system will work for them, simply because it was designed by a male bodybuilder.
I always say, “Are you kidding me? This program was designed based on techniques not only for men, but also from the best female figure and fitness competitors in the world (have you seen what figure girls look like lately? Hottest bodies in the WORLD, in my opinion and NOTHING like bodybuilders – totally feminine).
Not only was Burn the Fat developed based on male AND female “physique athlete” methods, Burn the Fat is the only program that targets the 5 areas above:
* Goal setting is taught in DETAIL, including how to customize the goal
* The calorie math is explained in depth for men and women
* You learn how to measure body composition
* You learn how to track weekly results with a “feedback loop” system
* You learn how to apply cardio AND weight training to achieve
maximum caloric burn while developing the kind of muscle you want:
A little “tone” or actually adding some muscle right where you want it.
Learn more at Burn The Fat.com
