This is what you tell me ladies nine times out of ten when you meet me for the first time. You usually have in your head the image of a few female bodybuilders who only have the feminine mini bikini fluo they sport. They are forced to gorse steroids and inject themselves with massive doses of testosterone or other growth hormone to go against their nature and thus become those specimens in the process of extinction that we see from time to time.
But do not worry, ladies … You will not be afraid to lift all the weights you want, but the worst that you risk is transforming yourself into a panther that is toned and curved to perfection … in other words, nothing to do with these buffaloes Massive and imposing that frightens you so much.
Actually, I would even encourage you to adopt the training of your male counterparts . You will only get more results . If you want to lose fat, redraw your figure, get a glossy curve worthy of the most beautiful Cuban dancers, gain strength or even improve your sporting performance and turn the head of the male gente so … You like good men.
Like good men, but with a few shades ready …
Indeed what makes your charm is that you are beautifully different from us. Let us take the example of food: we eat the same things and yet our respective bodies react differently. For training it is the same, we train in the same way, but some small adaptations will be necessary so that you get the most satisfactory results possible.
I will therefore explain how to adapt your training to the best to benefit from the benefits associated with a training in bodybuilding while adjusting it as best as possible to your charming feminine specificities.
1 – Women and men have the same potential for strength.
Women and men have the same strength per unit of cross-sectional muscle, which means that you, “frail damselflies” had the potential to develop the same level of strength as we “mens machos” . However, because you tend to have less muscle mass and in addition they are naturally smaller than ours, you can hardly be as strong as men.
In proportion, you have the equivalent of 40% to 60% of our muscle mass for the upper body and 70% to 75% for the lower body . But when the force is measured in relation to our respective muscular masses, the difference of force disappears.
Practical Application: The fact that you have the same potential for strength and muscle development potential as men (proportionally to muscle mass) proves to us that it is interesting that you use the same training principles as men .
You need to promote the work of basic multi-articular exercises such as squat, raised earth, developed all kinds as well as different types of prints.
2 – Men and women recover differently and may need appropriate rest periods.
In a recent study that compared the effect of 1 -, 2 – or 3 minutes of rest between each set of 10 repetitions in upper body training, women were found to have completed more repetitions than Men, regardless of the different intervals used.
Another difference between the sexes is that men experienced a much more marked decrease in power than women as the recovery time decreased. In the end, the results indicate a faster recovery for women than for men .
The researchers suggest that women recover naturally faster than men because they have reduced ATP depletion, lower levels of lactic acid in the blood, and lower adrenaline levels that use less glycogen Type I muscle fibers. In addition, the higher estrogen level of women could also promote faster recovery, but the mechanism behind this phenomenon is not yet fully elucidated.
Practical Application: You must take into account that you recover faster than men when planning a workout. In fact, you will reach higher training volumes since your recovery time will be very short between each series. To optimize a training with very short recovery periods, of the order of 30 seconds, I advise you to work in Antagonist Biset . It involves coupling two exercises that solicit two muscles with the vocation of generating two opposing movements. Example: realize 10 developed coated layers with 10 rowings machines. This will reduce fatigue between two sets without lengthening your rest periods
3 – Women respond differently to high intensity training.
You have lower power output than men, but you tend to push the effort further than men.
A recent study tested self-selected training intensities during a High Intensity Training (HIT) session by men and women. It was found that women had a significantly higher heart rate than men, indicating that they can grow stronger by themselves because of an accelerated recovery between work intervals.
Researchers believe that women rely on the aerobic pathway to produce energy while men rely more on the anaerobic pathway. In addition, their felt effort was higher for a lower real power output. This is a consequence of the fact that their lean body mass is smaller than that of a man.
Overall, this suggests that men have an advantage over women in very short and intense episodes of work, while women will take the lead when it will be necessary to maintain this intensity over a longer period of time. Estrogens appear to have a role to play in this process, but it is not yet clear.
Practical application: For HIT training with working intervals of 1 minute or more, a work-rest ratio of 2: 1 allows adequate recovery for both sexes. Even if you tend to have a slightly higher heart rate and your perception of exertion is more restrictive, there is no point in adding extra recovery time.
4 – In terms of power distribution women are really constituted differently from men.
It would seem that within your different muscular groups, there is a distribution of strength that is very specific to you. This affects your traveling habits and the risk of injury that you incur. For example, it is not uncommon for the least trained among you to have an imbalance of strength between the solar and the gastrocnemius (calf muscles), which is less common in men, and this increases Your risk of falls.
Similarly, both sedentary women and trained women tend to have an imbalance of strength between the hamstrings and the quadriceps (thigh muscles, lower back than the front), which can lead to inadequate Chronic pain. Women also tend to have more flexible ligaments and a smaller anterior cruciate ligament (knee) , which increases the risk of rupture of the same ligament and by extension of the more frequent ankle injuries.
Finally, women have a slightly larger “Q” angle than men. The angle “Q” is the angle between the lateral edge of the pelvis and the knee. This leads to higher angular stress on the knee during athletic movements.
Practical applications: You must concentrate on the development of the posterior chain. To do this, use multi-articular exercises that are rather heavy (80% of the max), such as squats, raised ground, good morning, or for a lighter version swings with kettlebells.
For the calves, work them seated with a long eccentric phase (lowering of the heel) to improve the strength of the soleus muscle.
5 – Women preferentially burn fat during exercise, but move towards carbohydrates for periods without exercise.
There are significant metabolic differences between men and women that affect the location and amount of body fat. This also influences your ability to lose that famous fat.
First of all, at rest the use of your fats as fuel is lower than in men. Conversely your tendency to store fat after eating is more important. In general, sedentary women will always favor the use of glucose as an energy chain, which makes it more difficult to lose fat.
Secondly, during exercise, you use more fat than men . Training will improve your body’s overall ability to appeal to your own fat as fuel, as it increases your metabolic flexibility. Unfortunately this greater ability to burn fat during exercise does not sufficiently compensate for your lack of use of resting fats.
Third, since you burn more fat during exercise, you will have a 25% less glycogen deficiency than men. Therefore feeding to restore your glycogen stocks needs to be readjusted and downgraded.
Practical Application: If you are a woman who wants to lose body fat, you must exercise your body to improve its ability to use the reserve fat all day holy.
For athletes who need to replenish their glycogen stocks after exercise, be sure to adjust your rations down because the carbohydrate intake is generally based on male physiology. Table 20% less than male intake and adjust according to your feelings.
6 – Women react differently to diets to lose fat.
For overweight sedentary populations, aerobic (cardio) exercise tends to be more effective for fat loss in men than in women . In an American study, men performing basic cardio have lost fat, while women undergoing the same exercises found no change in their body fat. In a sports-oriented scientific journal, there were several studies confirming that men lose more weight than women during a food restriction coupled with aerobic exercise.
Men lose more weight than women during a food restriction coupled with aerobic exercise
Scientists suggest that the unfavorable response of women to this type of method is related to their body’s reaction to the excess stress generated by dieting and aerobic exercise. The combination of both leads to the production of progesterone, which is the hormone precursor of testosterone and estrogen, which are responsible for the production of cortisol, which can cause a hormonal imbalance that inhibits fat loss.
A model of fat loss more suitable for you, is to perform anaerobic training with weights and intervals. A recent study has shown that simultaneous training with these two methods has allowed women to lose fat significantly in the lower body, which is remarkable given that the hips and thighs are known as areas Recalcitrant in terms of fat loss due to the high concentration of estrogen alpha receptors that promote the storage of fat.
Practical Application: Do anaerobic work on a regular basis with a gradual strengthening program. Also perform interval work and stay as active as possible throughout the day to increase your overall permanent spending.
Make stress reduction your priority! Be careful with calorie restriction because limiting calories too much can lead to a strong production of cortisol and inhibit your fat loss.
7 – Women naturally have a different body composition than men, which influences their percentage of fat and muscle.
You tend to have more subcutaneous fat (the one that is near the surface below the skin), while men have more visceral fat (the one that is located inside the body around the organs) . Each sex loses the fat of the zone where they have the most (women lose more subcutaneous fat and men lose more visceral fat) . Excess visceral fat is more dangerous to health than excess subcutaneous fat.
Unfortunately, you also tend to have bigger fat cells than men and muscle fibers, on the contrary smaller ones. However, with muscle building, you can significantly increase the size of your muscle fibers to a similar degree to men (but because you start with smaller fibers, you never catch up with men in the absolute) .
For example, one study showed that through muscle strengthening, women increased the size of Type IIA muscle fibers by 45 percent, IIB fibers by 57 percent, and Type I fibers by 15 percent. This rate of growth is comparable to that of men.
Practical application: Lift weights to increase your muscle mass and thus increase your basic metabolism which will allow you to burn more fat in everyday life. Factors that reduce or eliminate the benefits of this type of training are the use of light loads, do not increase weight gradually, and the use of weight machines exclusively.
8 – Men tend to have an ability to use the stretch-shortening cycle more importantly than women.
Men tend to be better able than women to use the cycle stretching shortening (SSC) that is involved in jumping, but there are large individual differences in the use of women’s SSC. For example, one study showed that men were able to jump 11 percent higher than women. Following an upgrade of the athletes’ body mass values, it was found that men had a higher rate of eccentric force development, which allowed them to produce more concentric force for one Higher vertical jump.