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Mid 50's, female: training, diet
I've been training a lady and she really seems to enjoy it. She is a rather frail person but I can already see the weight training helping that.
She has developed some sort of allergy to red meats (rashes) but can eat dairy, fish, and chicken with no problems. They are working on the allergy problem.
I am wondering about food and training for her...
I am a powerlifter so am glad to see want strength and muscular size (she understands it will not be what could be produced for someone younger and enhanced but nevertheless I can already see small improvements).
Any training advice and dietary tips would be appreciated. | | Reply » Mid 50's, female: training, diet |
Quote: | I've been training a lady and she really seems to enjoy it. She is a rather frail person but I can already see the weight training helping that.
She has developed some sort of allergy to red meats (rashes) but can eat dairy, fish, and chicken with no problems. They are working on the allergy problem.
I am wondering about food and training for her...
I am a powerlifter so am glad to see want strength and muscular size (she understands it will not be what could be produced for someone younger and enhanced but nevertheless I can already see small improvements).
Any training advice and dietary tips would be appreciated. | Hmmmm.....I think you need to be a bit more specific. I could give out tons of tips.....what does she want to achieve?
| | Reply » Mid 50's, female: training, diet |
Quote: | Hmmmm.....I think you need to be a bit more specific. I could give out tons of tips.....what does she want to achieve? | Mea Culpa... She wants to put on muscular size and strength. She does not mind gaining a weight. Some good dietary practices for someone in her age group and a realistic training program would be very helpful. Thanks
| | Reply » Mid 50's, female: training, diet |
I personally don't feel like she should be training any different than a 20-30 year old. Progressively heavier weights and make sure she is getting enough protein. She should be eating at least one gram of protein per lb of bodyweight. I would have her weight training about 3x/week to start. Maybe do cardio on her non-weight training days. She really needs to be taking a good calcium supplement at her age as well. Wish you two the best of luck!!!
| | Reply » Mid 50's, female: training, diet |
Quote: | I personally don't feel like she should be training any different than a 20-30 year old. Progressively heavier weights and make sure she is getting enough protein. She should be eating at least one gram of protein per lb of bodyweight. I would have her weight training about 3x/week to start. Maybe do cardio on her non-weight training days. She really needs to be taking a good calcium supplement at her age as well. Wish you two the best of luck!!! | I agree. Weight training 3 times a week and cardio 3 times. Definately get her to take 6-9 fish oil tabs daily.....preferably 9 because of her age. And like Jul said......lots of calcium. Her age really isn't a factor here.
| | Reply » Mid 50's, female: training, diet |
jul:
Thank you. I have been trying to do exactly that with her. On Mon, Wed, Fri she trains. Short sessions on Mon and Fri, longer/full body on Wed. Leg presses, Bench Presses, and triceps on Monday, full body Wednesday, and on Friday she does some back and bicep.
It is crude but she only gets to train for half an hour on Monday and Friday.
I am working on her dietary practices, now. She has lowered bone density so I wanna get her plenty of calcium and magnesium
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Mid 50's, female: training, diet