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How women's metabolism differs from men's and what to do with it
5 facts about burning fat during exerciseThis article will tell you about the five main differences of the female from the male metabolic process, and also about what to do with it, to get the figure you are dreaming of. Regardless of whether you want to get rid of excess fat, build muscle, increase power results, or performance, our article will show you how to get the most out of your lessons.
Fact # 1. During the rest women burn more glucose (carbs) than men and less fat. In addition, women store more fat after eating, which also further contributes to the already existing high percentage of body fat.
From the point of view of evolution women beneficial to have a high percentage of body fat, as fat stores are used during pregnancy and lactation. Once a woman acquires the ability to conceive, her body immediately begins to store fat in the hips and buttocks, "bringing it in" in case of necessity of carrying a child.
Fat around the hips and buttocks (also called gluteofemoral fat) is extremely rich in DHA, one type of omega-3 fatty acids. There is a theory that gluteofemoral DHA fat is used for the formation of breast milk and the formation of the fetal brain.
What to do: regardless of whether you plan a child now or you already have children — try to get an adequate dose of DHA in the diet. Pay attention to the balance between omega-3 and omega-6 due to limitations in the consumption of vegetable fats and oils.
Try to make your metabolism to "adjust" so that you could use the fats to produce energy. This can be done by reducing the proportion of carbohydrates in the diet a few times, your body will become more "dry land" by burning fat.
For example, try eating a few carbs on non-workout days and in the days when you exercise. Performing anaerobic exercises like strength training and sprint races will also help in optimizing your metabolism.
Fact # 2. Women and men burn (and store) body fat differently. Women had a greater reliance on fat as an energy source for training in contrast to men. It makes physical exercise is vital for women wishing to lose fat, because, unfortunately, women burn much less fat at rest.
In addition, women store fat directly under the skin (subcutaneously), whereas men have more visceral deposited fat. Visceral fat is metabolically active and causes the risk of developing cardiovascular disease and insulin resistance. And for women a small amount of fat in the lower body is an indicator of good health and reduced risk of heart disease!
Women tend to first lose fat in the upper body, but getting rid of fat in the lower part is longer process.
To deal with the stubborn fat deposits in lower body, women, studies show, need to perform anaerobic exercise.
Scientists suggest that high intensity strength training helps to stimulate the release of fats from cells so they can be further used as energy source. Moreover, it is possible (although this is not exactly defined) that estrogen has a favorable effect on fat burning process during exercise due to the following mechanisms:
Fact # 3. Stress has a strong influence on the level of women's metabolism, slowing down fat loss. Of course, stress has an effect on absolutely everyone, but it may happen so that certain types of stress have a more negative impact on women than on men.
Stress leads to increased cortisol production, whose main function is to increase the level of sugar in the blood (while increasing the level of insulin) in order to have enough energy to cope with a stressful situation.
When stress becomes chronic, the body starts to convert the hormone pregnenolone which is a precursor to estrogen and testosterone, into progesterone, which is needed for synthesis of cortisol and aldosterone. Together these hormones lead to a significant accumulation of fat and fluid in the body. You not only will have elevated cortisol, you will have reduced levels of estrogen and testosterone.
What to do:find the way of the leveling stress that suits you, be it meditation, yoga, psychology or something else.
Concentrate on optimizing your circadian rhythms. Remember that your body works on a 24-hour circadian rhythm. These "internal clock" have each person configured differently, causing different chronotype of the person, whether it is the "early bird" or "night owl". Chronotype determines what time of day the person is observed the peak of physical activity (hormone level, body temperature, cognitive ability, eating and sleeping).
When you will adjust your life on your chronotype, you will gain balance and health. When you go against his "internal clock", you break the inner rhythms of the body. This increases the stress load on the body and slows down the process of getting rid of fat.
Fact # 4. Intermittent fasting and drastic cuts in calories can be detrimental to women, but to be very beneficial for men.
Intermittent fasting (PG) and sharp cuts in calories are Prime examples of how stress has a negative impact on female metabolism compared to men. Both of these methods are very effective for most men, allowing them to get rid of fat, reduce the level of inflammation and reduce the risk of developing various diseases.
However, studies show that fasting harms women's reproductive health. Sounds anecdotal, but many women reported that as a result of fasting, they gained weight, began to suffer from imbalance in blood sugar levels, insomnia, menstrual disorders, and could not get pregnant.
While men through fasting you begin to lose fat, many women begin to gain it back. The mechanism behind this difference is likely due to the way the female body responds to lack of calories. Scientists believe that the lack of calories, even when caused by accident, causing disorders in the hormonal level, causing an increased secretion of cortisol and subsequent increase in fat depots in the body. This kind of "protective reaction" of the body that tends to store fat for survival in case of famine in the future.
What to do:avoid drastic cuts in calories if you're exercising for long periods or with high intensity. Be very careful with fasting. It may seem difficult to understand, but if you supply the body with sufficient amount of energy, while maintaining a balance of fats, carbohydrates and proteins, your hormonal system will also be in optimum condition, the stress level will be low, and the body will be much more willing to part with fatty deposits.
Fact # 5. Young women have the same ability to build muscle mass like men. With age this ability in women decreases significantly.
Common opinion is that women cannot build the same muscle mass as men due to lower levels of testosterone. From a technical point of view it is not. Recent studies have shown that the level of protein synthesis and signalling system genes, leading to an increase in muscle mass, are men and women on the same level.
However, women initially have less muscle mass and their body is lighter and smaller compared to men,so the increase in muscle mass by 10 percent in absolute terms will be smaller compared to the same percentage increase in muscle mass in men.
What to do: if you are a woman and want to build muscle, you should know that you're in luck! You won't look like a man, but you will be able to gain muscle as well as men. Consider this remarkable fact!
Pay attention to the training using periodization, aiming at the hypertrophy, which means the average number of repetitions (8-12) and moderate weight (65-85% of 1 MP) in high volume mode.
If you just want to dry out, increasing muscle mass can also help. A small increase in the amount of muscle mass considerably improves metabolism so you can burn more calories during rest, thereby continuing to get rid of fat.
Change training program every 3-6 weeks, thus forcing the body to adapt to the new load. Make sure ispolzuyuschie large weight – one of the most common reasons why women do not succeed in the training, is that they use too light of weight. published
Author: Charles Poliquin
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: samooborona.at.ua/publ/stati_o_bodibildinge/programmy_principy/pjat_faktov_o_kotorykh_zhenshhiny_dolzhny_znat_chtoby_terjat_zhir_i_stroit_myshcy/8-1-0-158
Fact # 1. During the rest women burn more glucose (carbs) than men and less fat. In addition, women store more fat after eating, which also further contributes to the already existing high percentage of body fat.
From the point of view of evolution women beneficial to have a high percentage of body fat, as fat stores are used during pregnancy and lactation. Once a woman acquires the ability to conceive, her body immediately begins to store fat in the hips and buttocks, "bringing it in" in case of necessity of carrying a child.
Fat around the hips and buttocks (also called gluteofemoral fat) is extremely rich in DHA, one type of omega-3 fatty acids. There is a theory that gluteofemoral DHA fat is used for the formation of breast milk and the formation of the fetal brain.
What to do: regardless of whether you plan a child now or you already have children — try to get an adequate dose of DHA in the diet. Pay attention to the balance between omega-3 and omega-6 due to limitations in the consumption of vegetable fats and oils.
Try to make your metabolism to "adjust" so that you could use the fats to produce energy. This can be done by reducing the proportion of carbohydrates in the diet a few times, your body will become more "dry land" by burning fat.
For example, try eating a few carbs on non-workout days and in the days when you exercise. Performing anaerobic exercises like strength training and sprint races will also help in optimizing your metabolism.
Fact # 2. Women and men burn (and store) body fat differently. Women had a greater reliance on fat as an energy source for training in contrast to men. It makes physical exercise is vital for women wishing to lose fat, because, unfortunately, women burn much less fat at rest.
In addition, women store fat directly under the skin (subcutaneously), whereas men have more visceral deposited fat. Visceral fat is metabolically active and causes the risk of developing cardiovascular disease and insulin resistance. And for women a small amount of fat in the lower body is an indicator of good health and reduced risk of heart disease!
Women tend to first lose fat in the upper body, but getting rid of fat in the lower part is longer process.
To deal with the stubborn fat deposits in lower body, women, studies show, need to perform anaerobic exercise.
Scientists suggest that high intensity strength training helps to stimulate the release of fats from cells so they can be further used as energy source. Moreover, it is possible (although this is not exactly defined) that estrogen has a favorable effect on fat burning process during exercise due to the following mechanisms:
- estrogen decreases the breakdown of triglycerides in the blood, and thus reduces the amount of postponed reserve fat;
- estrogen enhances epinephrine production for a more pronounced fat-burning;
- estrogen stimulates the release of growth hormone, which plays a significant role in the metabolism of fats, and stimulates blood flow.
Fact # 3. Stress has a strong influence on the level of women's metabolism, slowing down fat loss. Of course, stress has an effect on absolutely everyone, but it may happen so that certain types of stress have a more negative impact on women than on men.
Stress leads to increased cortisol production, whose main function is to increase the level of sugar in the blood (while increasing the level of insulin) in order to have enough energy to cope with a stressful situation.
When stress becomes chronic, the body starts to convert the hormone pregnenolone which is a precursor to estrogen and testosterone, into progesterone, which is needed for synthesis of cortisol and aldosterone. Together these hormones lead to a significant accumulation of fat and fluid in the body. You not only will have elevated cortisol, you will have reduced levels of estrogen and testosterone.
What to do:find the way of the leveling stress that suits you, be it meditation, yoga, psychology or something else.
Concentrate on optimizing your circadian rhythms. Remember that your body works on a 24-hour circadian rhythm. These "internal clock" have each person configured differently, causing different chronotype of the person, whether it is the "early bird" or "night owl". Chronotype determines what time of day the person is observed the peak of physical activity (hormone level, body temperature, cognitive ability, eating and sleeping).
When you will adjust your life on your chronotype, you will gain balance and health. When you go against his "internal clock", you break the inner rhythms of the body. This increases the stress load on the body and slows down the process of getting rid of fat.
Fact # 4. Intermittent fasting and drastic cuts in calories can be detrimental to women, but to be very beneficial for men.
Intermittent fasting (PG) and sharp cuts in calories are Prime examples of how stress has a negative impact on female metabolism compared to men. Both of these methods are very effective for most men, allowing them to get rid of fat, reduce the level of inflammation and reduce the risk of developing various diseases.
However, studies show that fasting harms women's reproductive health. Sounds anecdotal, but many women reported that as a result of fasting, they gained weight, began to suffer from imbalance in blood sugar levels, insomnia, menstrual disorders, and could not get pregnant.
While men through fasting you begin to lose fat, many women begin to gain it back. The mechanism behind this difference is likely due to the way the female body responds to lack of calories. Scientists believe that the lack of calories, even when caused by accident, causing disorders in the hormonal level, causing an increased secretion of cortisol and subsequent increase in fat depots in the body. This kind of "protective reaction" of the body that tends to store fat for survival in case of famine in the future.
What to do:avoid drastic cuts in calories if you're exercising for long periods or with high intensity. Be very careful with fasting. It may seem difficult to understand, but if you supply the body with sufficient amount of energy, while maintaining a balance of fats, carbohydrates and proteins, your hormonal system will also be in optimum condition, the stress level will be low, and the body will be much more willing to part with fatty deposits.
Fact # 5. Young women have the same ability to build muscle mass like men. With age this ability in women decreases significantly.
Common opinion is that women cannot build the same muscle mass as men due to lower levels of testosterone. From a technical point of view it is not. Recent studies have shown that the level of protein synthesis and signalling system genes, leading to an increase in muscle mass, are men and women on the same level.
However, women initially have less muscle mass and their body is lighter and smaller compared to men,so the increase in muscle mass by 10 percent in absolute terms will be smaller compared to the same percentage increase in muscle mass in men.
What to do: if you are a woman and want to build muscle, you should know that you're in luck! You won't look like a man, but you will be able to gain muscle as well as men. Consider this remarkable fact!
Pay attention to the training using periodization, aiming at the hypertrophy, which means the average number of repetitions (8-12) and moderate weight (65-85% of 1 MP) in high volume mode.
If you just want to dry out, increasing muscle mass can also help. A small increase in the amount of muscle mass considerably improves metabolism so you can burn more calories during rest, thereby continuing to get rid of fat.
Change training program every 3-6 weeks, thus forcing the body to adapt to the new load. Make sure ispolzuyuschie large weight – one of the most common reasons why women do not succeed in the training, is that they use too light of weight. published
Author: Charles Poliquin
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: samooborona.at.ua/publ/stati_o_bodibildinge/programmy_principy/pjat_faktov_o_kotorykh_zhenshhiny_dolzhny_znat_chtoby_terjat_zhir_i_stroit_myshcy/8-1-0-158
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