When it comes to working out men and women should train in the same way? Quite often in the media women are portrayed to do endless amounts of cardio and reps with small weights. But if women want to get toned and shred weight then should they be doing anything different to men?
NO! The fundamentals are the same. To lose weight lets increase, or maintain, a good level of the cardio workouts. To build muscle, and gain definition, lets do small numbers of reps with more duress on the muscle. The fact is women need to lift heavy weights too, push themselves in the same way and really challenge themselves when it comes to lifting.
As a rough guide 1-5 tough reps will build strength, 6-12 reps of a medium difficulty will produce hypertrophy (some muscle development) whilst 12+ will build endurance and keep muscles lean. This therefore gives us a good indicator. If we want to build muscle then we need to really push ourselves for up to 5 reps. If the aim is to tone and build structure to the muscle then it needs to be a weight that you can complete for over 6 reps but not more than 12. The types of muscle exercises should also be the same.
See our great i-motion TV channel for some tips and tricks on this…
What about Diet and Nutrition?
So men and women should train in much the same way. But what about food intake? The fact is the metabolism of a man and woman are very similar. The main difference is that women burn fat at a greater ration than men whilst struggling to burn carbs. This may be why a lot of women prefer a low carb diet.
The chief difference is that women need less calories than men. This is because men have a higher relative muscle mass than women and less fat (remember women burn it more effectively) so the amount of protein, carbs and fat will be dictated by this. The fact is that you will see a huge difference in a diet that is 80% carbs, 10% fat and 10% protein. Instead a gym going lady should be looking to aim at more like 40% carbs, 40% protein and 20% from fat. REMEMBER try to eat clean carbs and good fats from sources like nuts, oily fish and so on.
One key factor is water intake. By taking in the proper amount of water we are giving ourselves a much higher chance of success. A properly hydrated body will perform better in the gym, become more efficient at digesting food, help us feel fuller and stop us from mistaking thirst for hunger (a common occurrence).
i-motion gyms are committed to helping our members reach their fitness goals. REMEMBER you are an individual and you should listen to your body, seek professional advice and do what works for YOU.
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