FIVE FACTS ABOUT FAT BURNING AND GETTING MUSCLE (FOR WOMEN) | STRONGO – a network of fitness centers
Changing your shape is never easy. The only exception is when you are an 18-year-old, athletic man who gains muscle easily and loses fat easily. For everyone oxandrolone for sale online else, this is more or less a real battle. Women are initially at a greater disadvantage as most of the research on fat loss and muscle building has been done with men. And this is a huge problem with unclear consequences for women. As you can see by reading this article, the female body is significantly different from the male, especially in terms of metabolism and to some extent in terms of response to training. In addition, there are a number of gender stereotypes and biases that limit women’s ability to receive useful advice on how to improve their physical condition. This article will tell you about the five main differences between female metabolism and male metabolism, as well as what to do with it in order to get the shape you dream about. Whether you want to lose fat, build muscle, increase strength performance, or exercise performance, our article will show you how to get the most out of your workouts.
FIVE FACTS ABOUT FAT BURNING & GREATING MUSCLE (FOR WOMEN)
Changing your shape is never easy. The only exception is when you are an 18-year-old, athletic man who gains muscle easily and loses fat easily. For everyone else, this is more or less a real battle.
Women are initially at a greater disadvantage as most of the research on fat loss and muscle building has been done with men. And this anavar injectable for sale is a huge problem with unclear consequences for women.
As you can see by reading this article, the female body is significantly different from the male, especially in terms of metabolism and to some extent in terms of response to training. In addition, there are a number of gender stereotypes and biases that limit women’s ability to receive useful advice on how to improve their physical condition.
This article will tell you about the five main differences between female metabolism and male metabolism, as well as what to do with it in order to get the shape you dream about. Whether you’re looking to shed excess fat, build muscle, increase strength performance, or exercise performance, our article will show you how to get the most out of your workouts.
# 1. During rest, women burn more glucose (carbohydrates) than men and less fat. In addition to this, women store more fat after eating, which also contributes to their already high body fat percentage.
From an evolutionary point of view, it is beneficial for women to have a high percentage of body fat, since fat reserves are further used during pregnancy and lactation. As soon as a woman acquires the ability to conceive, her body immediately begins to store fat in the thighs and buttocks, « taking it out of work » in case it is necessary to carry a child.
The fat around the thighs and buttocks (also called gluteofemoral fat) is extremely rich in DHA, a type of omega-3 acid. There is a theory that gluteofemoral DHA fat is used for the formation of breast milk and the formation of the fetal brain.
Researchers suggest that women in the United States tend to have lower DHA levels in their anavar for sale usa gluteofemoral fat deposits due to their low intake of omega-3 fats. This usually leads to significant weight gain during pregnancy, as the female brain tends to track the nutritional status of the body by “calculating” areas of low DHA.
This leads to bouts of acute hunger, forcing superdrol for sale women to consume more food in an attempt to store as much DHA to support the development of the child’s brain as possible. In contrast, Japanese women have higher levels of DHA in their body fat due to their increased consumption of fish, and thus appear to be slimmer than their American counterparts.
What to do about it: Regardless of whether you are planning a child now or have children, try to get an adequate amount of DHA in your diet. Pay attention to maintaining a balance between omega-3 and omega-6 by limiting the consumption of vegetable fats and oils.
Try to make your metabolism « tunable » so that you can use fats for energy. This can be done by reducing the proportion of carbohydrates in the diet several times, which is why your body will become « drier » by burning fat.
For example, try primobolan for sale eating low carbs on non-training days and high carbs on days when you train. Doing anaerobic exercise like strength training and sprint runs can also help optimize your metabolism.
# 2. Women and men burn (and store) fat in different ways. Women use fat more as an energy source for exercise than men. This makes exercise vital for women looking to lose fat, as women unfortunately burn much less fat at rest.
In addition, women store fat directly under the skin (subcutaneously), while men store more visceral fat. Visceral fat is metabolically active and contributes to the risk of cardiovascular disease and insulin resistance. And for women, a small amount of fat in the lower body is an indicator of good health and a reduced risk of heart disease!
Women tend to lose upper body fat first, but lower body fat seems to take longer. As mentioned in point # 1, the female body stores fat primarily for bearing a baby, but they also have a greater number of alpha receptors in this area than men. The combination of alpha receptors and estrogen inhibits fat loss. Men have proportionally more beta receptors, which allows them to burn fat more easily.
In order to deal with stubborn fat deposits in the lower body, studies show women must do anaerobic exercise. For example, a recent study found that adding aerobic exercise to a strength program caused a significant increase in overall fat loss. Women who trained in this « combined » program lost about 12.2 percent of their leg fat, reduced hip circumference by 4 percent, and reduced overall body fat by 9.7 percent.
In contrast, women who did only aerobic training lost about 5.7 percent of their leg fat, reduced their thigh circumference by 4 percent, and reduced overall body fat by only 5 percent.
Scientists suggest that high intensity strength training helps stimulate the release of fat from cells so that they can be used as an energy source. medical buy apcalis sx oral jelly online Moreover, it is possible (although it is not precisely determined) that estrogen has a beneficial effect on the process of burning fat during exercise through the following mechanisms:
– estrogen reduces the breakdown of triglycerides in the blood, and thus reduces the amount of stored fat;
– estrogen increases the production of epinephrine for more pronounced fat burning;
– estrogen stimulates the release of growth hormone, which injectable testosterone for sale plays a significant role in fat metabolism, and stimulates blood flow.
What to do about it: Do strength training with a preference for multi-joint exercises with an emphasis on the lower body and work with total body weight, such as squats, deadlifts, platform raises and lunges. Also do high-intensity intervals on a treadmill, stationary bike, or pushing a loaded platform to target alpha receptors and boost lower body fat burning.
# 3. Stress has a profound effect on a woman’s metabolic rate, slowing down fat loss. Of course, stress affects absolutely everyone, but it can happen that certain types of stress have a more negative impact on women than on men.
Stress increases the production of cortisol, the main function of which is to raise blood sugar (while increasing insulin levels) so that you have the energy to cope with the stressful situation.
When stress becomes chronic, the body starts converting the hormone pregnenolone, which is the precursor of estrogen and testosterone, to progesterone, which is needed for the synthesis of cortisol and aldosterone. Together, these hormones lead to a significant accumulation of fat and fluid in the body. Not only will you have higher cortisol levels, you will also have lower estrogen and testosterone levels steroid for sale online.
Women with lower testosterone levels are at a disadvantage when it comes to shedding excess fat. While elevated estrogen levels are not very good for reducing body fat, low estrogen levels also don’t play into our hands, as we learned from # 2, because they interfere with the oxidation of fat during exercise by women. The body is unable to work properly. As a result, everything goes awry, and the process of burning fat simply does not happen.
What to do about it: Find the stress management method that’s right for you, be it meditation, yoga, psychology, or something else.
Concentrate on optimizing your circadian rhythms. Remember that your body operates in a 24-hour circadian rhythm. This “internal clock” is tuned differently for each person, causing a different chronotype of a person, be it an “early bird” or “owl”. The chronotype determines at what time of the day a person experiences peak physical activity (hormone levels, body temperature, cognitive abilities, food and sleep).
When you adjust your life to your chronotype, you will find balance and health. When you go against your « inner clock », you testosterone injections for sale break the body’s internal rhythms. This increases stress on the body and slows down the fat loss process.
No. 4. Intermittent fasting and drastic calorie cuts can be detrimental for women, but can be very beneficial for men.
Intermittent fasting (intermittent fasting) and drastic calorie cuts are prime examples of how stress has a negative effect on women’s metabolism compared to men’s. Both of these techniques are very effective for most men, allowing them to lose fat, reduce inflammation and reduce the risk of various diseases.
However, research shows that fasting harms women’s reproductive health. It sounds funny, but many women reported that as a result of fasting, they gained weight, began to suffer from imbalances in blood sugar levels, insomnia, menstrual irregularities, and could not get pregnant for a long time.
While men begin to lose fat through fasting, many women begin to gain fat. The mechanism behind this difference is most likely due to how the female body responds to a lack of calories. Scientists believe that a lack of calories, even when caused by accident, provokes the emergence of disorders at the hormonal level, causing increased secretion of cortisol and the subsequent increase in fat stores by the body. This is a kind of « defensive reaction » of the body, which seeks to store fat for survival in case of hunger in the future.
What to do about it: Avoid drastic calorie cuts if you train for long periods or at high intensity. Be very careful with fasting. It may seem difficult to understand, but if you supply the body with winstrol injections for sale sufficient energy, while maintaining a balance of fats, carbohydrates and proteins, your hormonal system will also be in optimal condition, stress levels will be low, and the body will be much more willing to part with fat deposits.
No. 5. Young women have the same muscle building ability as men. With age, this ability in women decreases markedly.
A common belief is that women cannot build the same muscle mass as men due to lower testosterone levels. From a technical point of view, this is not the case. Recent studies have shown that the level of protein synthesis and the signaling system of genes leading to muscle growth are approximately the same in men and women.
However, women initially have less muscle mass, and their bodies are lighter and smaller than men, so a 10 percent increase in muscle mass in absolute terms would be less than a similar percentage increase in muscle mass in men.
In addition to this, dramatic increases in testosterone during puberty or when taking testosterone medications such as steroids significantly increase muscle mass in men oral testosterone for sale. The slight increase in this hormone observed after training does not give such an effect. On the contrary, the increase in testosterone caused by exercise is directly related to the quality of the sports training.
A recent study illustrated this: women and men trained with resistance and drank a protein drink at the end. The level of protein synthesis in muscles at rest increased 2.3 times in men and 2.7 times in women. Testosterone levels in men after exercise increased 45 times more than in women, but this did not affect the level of protein synthesis or the signaling system of genes, which are the main factors in building muscle tissue.
An exception is older women who have a decreased ability to build muscle tissue in response to resistance training. They have lower levels oral stanozolol for sale of protein synthesis compared to men of the same age in response to exercise, which persists even when women take protein supplements. However, more research is required to accurately determine the required dosages.
Older women may need more protein, or more of the amino acid leucine (which has been found to be able to equalize protein synthesis in older and younger men).
What to do about it: If you are a woman and want to build muscle, then know that you are in luck! You won’t look like a man, but you will be able to gain muscle just like a man. Consider this a wonderful fact!
Note the training using periodization aimed at hypertrophy, which involves medium reps (8-12) and moderate weights (65-85 percent of 1 MP) in high volume mode.
If you just want to dry out, building muscle can also help. A small increase in muscle mass boosts your metabolism significantly, so you can burn more calories while resting, thus continuing to lose fat.
Change the training program every 3-6 weeks, thereby forcing the body to adapt to new types of stress. Make sure to use heavy enough weights – one of the most common reasons women do not achieve results in training is that they use weights that are too light.
Author: Charles Poliquin