For the majority of the time, women do not need to train differently to men as the principles of building muscle and losing fat are the same. Yet the reasons why women store fat in specific areas, and why they are at a disadvantage when it comes to building muscle should be considered.
Lets go back to the beginning. From an evolutionary perspective, more fat on a woman is beneficial during pregnancy and lactation. Storing fat on the hips and thighs is thought to be in preparation for pregnancy. Women appear to lose fat from their upper body first, for this very reason. These women tend to have more of an endomorphic body type and therefore, would benefit from high intensity interval training.
Unfortunately for women, during the lead up to our period, the stress hormone cortisol is spiked, the happy hormone serotonin dips and this is when we reach for the bad stuff. Fatty sugary foods boost our serotonin levels and combat cortisol production so you could say it’s fair game? In answer, we could eliminate refined carbs and instead opt for slow releasing wholegrain versions, plus ditch the caffeine and eat more fibre and protein. This will help to balance blood sugar and regulate cortisol levels.
Women struggle to build huge amounts of muscle due to having a lower percentage of the hormone testosterone (10-30 times less). This hormone is necessary to build muscle therefore, the correct training programme consisting of big compound weighted exercises, performed at the correct intensity will help release more testosterone and growth hormone.
A high percentage of women suffer with osteoporosis. These women tend to have more of an ectomorphic body type with low muscle tone. Research has shown that six months of lifting weights may increase bone mineral density by as much as 15 percent. An increase in muscle will naturally cause an increase in bone density. The message is, with the correct technique don’t be afraid to lift heavy.
At YBP we believe in efficient training programmes designed for your body-type and goal. No quick fix or fad diet, as they do not deliver long-term results. Here are some top tips:
- Make health a priority. Schedule your workout as you would a doctor’s appointment.
- Be organised. Make extra food at dinnertime and take it for lunch. Pack your gym bag ready for the next day, no excuses.
- Have a strict exercise programme to follow at the gym. This avoids half-hearted workouts.
- Boost your daily activity. Power walk, run or bike to work (or part of the journey). Take the stairs or climb the escalator. Increase your heart rate.
- Get the kids involved. Go on walks or run around the park together.
- Find a community of parents willing to help each other out with child care and utilise your free time at the gym.
Luisa Valenti is a leading PT and exercise expert - she is also the co-founder of www.yourbodyprogramme.com
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