The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
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Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.
Articles
- Training for strength and hypertrophy: an evidence-based approach (Current Opinion in Physiology)
- Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science? (Heliyon)
- Risks and Benefits of Estrogen Plus Progestin in Healthy Postmenopausal Women: Principal Results From the Women's Health Initiative Randomized Controlled Trial (JAMA)
Other Resources
People Mentioned
- Charles Poliquin: strength coach, author
- Alex Honnold: rock climber
- Nsima Inyang: bodybuilder, powerlifter
- Eric Trexler: lecturing fellow in health, wellness and physical education, Duke University
- Eric Helms: bodybuilder, strength and conditioning coach
- Michael Zourdos: professor of exercise science, Florida Atlantic University
About this Guest
Dr. Lauren Colenso-Semple
Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition.
This transcript is currently under human review and may contain errors. The fully reviewed version will be posted as soon as it is available.
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