Female/ultra fit and 50+
As a nurse I need to be on my A game and be able to lift and work hard. I am a RN at a hospital and have been working to get into great shape.I lost almost 60 lbs last year, quit smoking and am really motivated to make changes in my life. What tips do you have for not retaining water and getting lean mass gains? I also work nights and 12 hour shifts so my work outs have to be compact in order to get them in on the nights when i work. I am entering menopause and this seems to have made me hold water and I look less lean. What supliments and training schedule do you suggest?
Tough to really give you a complete answer without you being one of my personal online clients. However, I can offer a few suggestions. To lower natural estrogen levels there ARE certain herbal supplements available that can assist. Look for products whose main ingredient is “DIM.” Diet wise, you will do best on a higher protein diet that is low in fruits and starches, and filled with green vegetables. In addition you will need healthy fats like almonds, walnuts, avocados, olive oil, and fish oil. For workouts you should do a lot of supersetting so that you can move more quickly while keeping intensity high. Something that works VERY well is supersetting a leg movement with an upper body movement when it comes to burning fat.
