The secrets of female fitness world
If you ready this article is because you have not idea what you need to do in gym or when you doing your workout. How set your workout, how plan it and which exercises are specific for you.
Most of the ladies in gym are struggle to lift the weights because they think that after they will look like a man. If it is not really clear for you continue to read this article.
WHICH ARE YOU?
If is true that training is important to men, is true that is even more important in women. A woman body contain more fat than a man, this is due the fact that they have the “magic power” to grow a baby in their womb, so this fat is essential to protect organs and to regulate temperature etc.
There are 2 different type of women bodies:
1- ANDROID: which are the more lean, reactive, athletic and fast. Large shoulder shape, prominent breast, short hip, less cellulite around legs and glutes, the fat is stored around the stomach. Apple shape.
2- GYNOID: which are the opposite one, more round shape, less athletic and slowest. Lean shoulders, small breast, flat abdomen, more cellulite and more fat stored around leg and hip. Pear shape.
While the first one can be easily trained as a “man”, otherwise can happen that they are under trained, the second type need a little bit more attention on how and when to be trained and one of the thing to consider is their period
WHY YOU SCARE?
Is very common that women in the gym are very “scared” to use weight because they are worried to get to big and look like a man and lose their femininity. This is nonsense, for starter women body produce 15 time less testosterone compare a man and they are made of more red fibre and less white fibre (the men are the opposite) and in general less fibre numbers compare a man, so is impossible that with weight a women can look like a man (unless there is use of steroids and doping in general). In fact professional peoples knows that is difficult for a man to build muscles, imagine for a woman. The only thing that weight can do is make women more feminine.
WOMEN ARE NOT MEN
If we look at the muscular and structural differences between women and men we can see quite few of them. The most evident one is that a man is stronger than a women and the hormonal differences and fibre differences are at the base of this. Men for example have more type II fibre, which are the fast and strong one, compare women that have more type I fibre that are the slow one.
In conclusion we can say that during training, men can lift more weight compare a woman, but a woman, also is she lift less weight, she can do it for longer and her rest time are shorter compare a man.
Now let’s talk about hypertrophy.
What it is hypertrophy? Hypertrophy is a biological way of the muscle to react to a stimulus; where the result is the increase of the muscular fibre.
There are 2 things that make the muscles grow and they are:
The quantity of repercussion of the weight lifted by the muscles;
The first one is very important because represent the quantity and the intensity of the stimulus that act on the muscles; if this increase during time, the muscles will have stimulus and, with a correct diet, will grow. This is why is very important to choose the right exercises.
The second one is also very important, because think that lift more weight or make the workout more difficult is enough to make the muscles grow is silly. The planning is like a direction to follow, where you can make variances during the way if necessary, but not change it completely.
There are 3 way to develop hypertrophy:
Mechanic tension: is the repercussion of the weight on the muscle. When is been put under stress and lift weight, the muscle contract and stretching creating, under stress of the weight, a production of cell that make an increase of muscular fibre.
Muscular damage: is the micro-lacerations of the muscular tissue, including myofibrille and connective tissue. Workout that are based on strong stretch with weight lift , create micro-lacerations that make strong pain on the muscles trained; (is good to feel a little pain after training, but not be able to walk is too much) the follow step of this micro-lacerations is that the muscles, biologically regenerate itself stronger and bigger than before.
Metabolic stress: during training, often you can reach a metabolic action this is called anaerobic lactate acid where the muscles works with a very little oxygen, so biologically create an increment of the production of hormones, in particular GH.
PLAN YOUR WORKOUT
A workout program is formed from series and repetitions and the intensity of the training you need to be doing.
Series is the amount of time the exercise need to be done, repetitions is the number of time you have to do the exercise in question (For example: 3x10 squats means 3 times 10 squats).
After this we can talk about intensity of the exercise. It can be the percentage of weight respect your maximal or can be taken as RPE (fatigue scale). For example: in the first case if your maximal is 100kg (you can lift 100kg for just one repetition) the intensity will be 80%
When you will charge the bar with 80kg, in the second case we will use Borg scale/RPE scale (fatigue scale that goes 1 to 10 where 1 is very easy and 10 is very hard).
A smart training will be consistent in an alternation of the stress factor and the stimulus to have a better result on muscle growth. For example you can start with a program that maximize the muscular tension for then pass to the muscular damage and in the end to the metabolic stress; this alternation has to be the base of every training.
ARE BETTER COMPOUND OR ISOLATED EXERCISES?
The exercises are divided into 2 big groups:
Multi-articular or Compound: where more muscle are in action during the exercise, so you can lift more, but you will get more tired, physically and mentally (i.e. squat, leg press, lounge, deadlift etc...);
Mono-articular or Isolated: where less muscle are in action during the exercise and so you can lift less weight and be less tired (i.e. leg curl, hypertension, kickback, good morning, leg extension etc...).
Both of them are very important in a workout, but you need to understand which one are the best to use.
The best exercises to bulk a stronger and tone bottom are here
THE MARBLE BOTTOM
Women are not man apart the difference between hormones, the women are more fibre I types and for this reason you can recover quickly than men. Lift weight never make you look like a man but you will look more tone, lean and sexy. Plan correctly workout workout, choose the exercises are best for you and start train harder in the end you will be more sexy and stronger.