A Complete Guide to Women’s Exercises: Specific, proven methods to become slimmer and more attractive. AT At the end of the article, you will find links to other articles in this series.
The first thing women talk about when they start power training in the gym – “I do not want to be big or massive. “We are here to tell you that you are not will be!
This is the first of a series of articles about training girls in the gym the hall. In them we will tell you how to properly train and eat to lose weight or gain muscle mass to look slimmer and more attractive.
- Women’s workouts and testosterone
- What about female bodybuilding?
- Scientific research
- Conclusion and review of the main points of training for girls in the gym
Women’s workouts and testosterone
Hormone testosterone is responsible for significant increase in muscle mass, significantly its effect noticeable in men when they lift large weights.
Female testosterone levels are only a small part male testosterone. Men have normal testosterone levels. about 200-1200 ng / dl, while women have a normal level – 15-70 ng / dl.
As you noticed, male testosterone levels are MUCH higher than female. Even if we take the lower limit of the normal level hormone in men (200 ng / dl), it is still more than double above the upper limit of normal testosterone levels in women (70 ng / dl). If you determine the average value of testosterone in men and women, we get for men – 700 ng / dl, for women – 42.5 ng / dl.
That is, by average, a man has 16.47 times more testosterone than a woman! It is clear that women do not have hormonal support (testosterone) to get muscle mass, like men. So the fear of becoming big and powerful looks like Arnold Schwarzenegger with suddenly regrowing tail on his head. Also, most men spend hours of training for years to become so large and use a lot of auxiliary funds. So feel free to go to the gym and get to work
What about female bodybuilding?
Now you can say: “I saw women bodybuilders who were very muscular and looked like men. ” The real reason they look like this is because they are more likely total use of exogenous testosterone injections and / or other anabolic steroid. When women use exogenous testosterone / steroids they may show increased hair growth on the face and chest, increase muscle mass, redistributed body fat from female type to male, voice and other changes effects. So, if you are not taking exogenous testosterone or other anabolic steroids, then you will not become large and powerful due to weight lifting.
This does not mean that you do not build muscle at all, build, but not such as men. On the contrary, you will become more fit and slim.
Scientific research
Studies have shown that men and women do not need various workouts.
If you are a woman and want to build muscle and improve your shape and bends, then you should start to lift a lot of weight. It means, that instead of doing an infinite number of low weight reps, as the media often advises women, you need to raise more heavy weight and really burden yourself! Although doing sets with a large number of repetitions (15-20) has some advantages, it not optimal for adding muscle mass.
Here is a rough idea of the number repetitions:
1-5 reps = strength - 6-12 reps = hypertrophy (muscle growth)
- 12+ = stamina
This is a very superficial idea of the number of repetitions. For example, many people lift weights only at 1-5 and at 12+ number of repetitions. But it gives you an idea of weight, which need to raise to grow; you can definitely remember what you need lift 6 reps, but not more than 12 reps.
Conclusion and review of the main points of training for girls in the gym
We reviewed a large amount of information that you can study separately and completely. Hope this helps you understand which diet and workout option is suitable for girls gaining muscle mass and fat loss. To simplify our understanding, we define the main points of this guide for women’s training.
- A woman will not become big and powerful from lifting weights, but in return will lose weight and build muscle.
- A woman should lift the same weight as men.
- Women do not need a diet different from men, but it is necessary count calories consumed, depending on their weight.
- Women burn more fats, using them as energy, than men and tend to have better results on low carb diet.
- Calorie Control, Macronutrient Management, maintaining hydration, eating quality foods, insulin control, eating the right proteins and essential fat essential aspects for a healthy diet and muscle building masses.
- The presence of areas with difficult to burn fat is due to the high alpha 2 receptor density and poor blood flow.
- Lipolysis should be increased to burn fatty acids.
- Good blood flow to adipose tissue and transportation of fatty acids from it are necessary for burning fat.
- To lose fat, fatty acids must be burned.
- Exercise is the best way to increase blood flow to fat tissues, transportation of fatty acids and their oxidation.
- Cardio Protocols for Hard-Burning Fat and Supplements – A great way to get rid of hard to burn fat.
- The Xtend + VasoCharge stack is the main training nutrition stack, which makes sweet sports drinks obsolete.
- Consistency is the key to success. Design a scheme workouts and nutrition and follow it!
Now you have everything! It’s time to bring the information presented to action and get the sexy muscles and bends that you always wanted to. Read the continuation about nutrition during training. exercise in the gym.
By Materials: http: //www.simplyshredded.com/the-ultimate-female-training-guide.html
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