Women's Body Bible: Training, Diet & Supplementation! By: Katie Lobliner and Derek Charlebois B. Women's Health & Fitness magazine Australia is your ultimate guide to health & fitness. Browse workouts, weight loss tips, diet foods, recipes & exercises. S. CPT. Men and Women - Do They Need to Train and Diet Differently? The primary concern women have when it comes to weight training is, ! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women's testosterone levels are a fraction of men's testosterone levels. Normal testosterone levels in men are 2. As you can see, men's testosterone levels are SIGNIFICANTLY higher than women's. Even if a man is at the LOW end of the men's normal testosterone range (2. HIGH end of the women's normal testosterone range (7. If we look at the median or mid- range testosterone levels in men and women, men = 7. So on an average, men have 1. It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted. Now you may be saying, . When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely. Women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (1. Here is a very vague overview of rep ranges. Strength. 6- 1. 2 = Hypertrophy. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. Fitness Model Program Jennifer Nicole Lee JNL Oxygen Magazine, At home exercises, Female weight training, Flat abs, Bikini diet.
Endurance. That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1- 5 rep range and 1. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 1. Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Men's and women's metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one's total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats. We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most- likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results. In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction! Eating too many calories will lead to fat gain. But if you don't eat enough calories you will not gain lean muscle. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle. A diet that contains 8. Try to drink at least eight glasses (or 6. The benefits drinking water provides are optimal hydration as well as a feeling of . Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup. You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money! When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel. Dietary fats got a bad rap due to the diet fads of the 8. EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a QUALITY EFA product, such as Scivation Essential FA. Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low- carb (not no carb) diet to lose fat and gain toned, lean muscle. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free- weight/compound exercises. Now, we will go over a few free- weight and compound exercises that we will incorporate in the weight training presented. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don't do them, you are selling your results short. Free- weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don't squat you are selling yourself short. These are a must for sexy, toned legs. Nothing Can Beat Free- Weights & Compound Exercises For Muscle Tone. Lunges. Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want. Most gyms have an assisted pull- up machine, so if you cannot do pull- ups with your bodyweight, this machine will allow you to do pull- ups with less than your bodyweight. Dips are a great exercise for overall upper body development, especially the shoulders and triceps. Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 1. 2- week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes. What this means is that you want to complete at least 8 reps but no more than 1. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 1. Note: Rest Periods = 1 Minute. Weeks 5- 8. During weeks 5- 8, you will be lifting in the 6- 8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Note: Rest Periods = 1 Minute. Weeks 9- 1. 2During weeks 9- 1. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load. This phase of the 1. Women (and men!) Should Maintain Strict Form On All Movements. Exercise Tips: Form Over Ego! We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury. Warm- Up Properly. You should perform 1- 3 warm- ups sets before working a given muscle group. For example, I you are going to bench press 8. Rest, Don't Nap, Between Sets. We recommend 6. 0- 1. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 3. What if I Miss a Workout?
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