Originally Posted by bowlie
seeing as noone here trains to look like a cheerleader im guessing most of us dont know. I sure dont. If i had to guess i would say diet, lots of cardio and a decent weights program like 5/3/1 (rather than 5x5 because its done on a diet) to aid in fat loss and prevent muscle loss.
Yeah, I agree with this for the most part. Women tend to need cardio more than men do when it comes to dieting because cardio helps mobilize stubborn fat in their legs and hips when eating in a deficit. It also makes eating in a deficit easier because they typically have slower metabolisms due to their size. As a small guy, I know what this feels like.
Diet is obviously the most important thing, though. Calorie deficits are a must. One thing I've noticed through helping my female friends diet is that they generally don't get enough protein.
With lifting, a 5x5 is doable if it's ascending like Madcow. Most people find that cutting sets off while keeping intensity the same is a good strategy. Something like a 3x5 across would be fine.