Strength and Physique

Q: Do you have any workout plans for a female that never worked out before to lose weight quick? This is for a friend of mine that is kind of overweight and wants to get in shape fast. Thanks, Craig My Answer: In Tactics and Strategies I have a chapter on strength training for women, so you should check that out.  It goes over the 3 different body types women have and how to strength train for each body type. When it comes to exercise, women naturally gravitate towards certain activities, such as running or yoga or group classes.  Women tend to gravitate more towards cardio and flexibility.  But when it comes to strength training, many women just don't have a clue.  Women are often intimidated by weightlifting, and don't lift anything heavier than 15-20 pounds. While cardio burns calories and fat when you’re performing it, high rep strength training has what is known as high EPOC or “Excess Post-Exercise Oxygen Consumption.” This is a fancy term for say...

Q: I am sure you have probably covered this before, but I would appreciate it if you could give me some advice as how to adapt a well rounded three and four day routine for some of our female trainees.  We are having great success with your comprehensive Neo-Classical program for the guys and was wondering how you would adapt it to suit women, specifically for those that can only train for three or four days. They want the same benefits regarding density and decompression but with a longer mesocycle that does not need changing too often. One of the reasons is that the guys don't want to keep on changing the program, as every time you pass through the different phases it feels like a first time challenge all from the start! Thank you for your time, P. Swart My Answer: In Tactics and Strategies I have a chapter on training for women. But if you want to adapt the Neo-Classical workout for women, then all you have to do is to assess the body types of the female traine...