I am often asked for individual diet and exercise guidelines and criteria for both men and women. Men tend to want to become stronger and more muscular, and women usually want to lose body fat and have more muscle tone. As controversial as this may sound, there is not that much difference between the two sexes and their goals.
It is true that men produce more of the hormone testosterone, which allows them to repair and develop muscle more quickly than women. Men also tend to store body fat around their stomachs while women tend to store body fat primarily in their hips. Women often have equal and sometimes superior endurance capabilities, but are prone to higher body fat and water retention problems due to their higher levels of estrogen, a female hormone.
In my over 20 years of personal training experience, I have trained and observed various male and female clients and athletes, from 12 year old male and female students to 60 year old male and female retirees, and both male and female strength and endurance athletes. And although there are definitely differences in exercise and dietary requirements, certain constants have been obvious. Some of them are:
- Everyone benefited from resistance training. Resistance training with free weights and machines not only increases muscle tone and development, which burns calories even at rest, but it also increases bone density. For every 10 lbs of new muscle, approximately one pound of fat per week is burned off. Plus loose skin from lost body weight is lessened.
- No one grew muscle too quickly. Contrary to common belief, muscle develops and grows very slowly. Just as coal converts to diamonds very slowly, muscle develops very slowly. Any rapid muscle growth is usually from healed previously developed muscle that has been sabotaged by inactivity and poor diet. Even elite male and female bodybuilders have trouble growing muscle at a rapid rate despite literally living and organizing their lives to grow muscle as quickly as possible.
In conclusion, there are differences in men and women regarding diet and exercise, and physiology. But, for the most part, the dietary benefits of adequate protein and controlled carbohydrate and fat intake, and the combination of resistance training and aerobic exercise are equally helpful for both men and women.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
It is true that men produce more of the hormone testosterone, which allows them to repair and develop muscle more quickly than women. Men also tend to store body fat around their stomachs while women tend to store body fat primarily in their hips. Women often have equal and sometimes superior endurance capabilities, but are prone to higher body fat and water retention problems due to their higher levels of estrogen, a female hormone.
In my over 20 years of personal training experience, I have trained and observed various male and female clients and athletes, from 12 year old male and female students to 60 year old male and female retirees, and both male and female strength and endurance athletes. And although there are definitely differences in exercise and dietary requirements, certain constants have been obvious. Some of them are:
- Everyone benefited from resistance training. Resistance training with free weights and machines not only increases muscle tone and development, which burns calories even at rest, but it also increases bone density. For every 10 lbs of new muscle, approximately one pound of fat per week is burned off. Plus loose skin from lost body weight is lessened.
- No one grew muscle too quickly. Contrary to common belief, muscle develops and grows very slowly. Just as coal converts to diamonds very slowly, muscle develops very slowly. Any rapid muscle growth is usually from healed previously developed muscle that has been sabotaged by inactivity and poor diet. Even elite male and female bodybuilders have trouble growing muscle at a rapid rate despite literally living and organizing their lives to grow muscle as quickly as possible.
In conclusion, there are differences in men and women regarding diet and exercise, and physiology. But, for the most part, the dietary benefits of adequate protein and controlled carbohydrate and fat intake, and the combination of resistance training and aerobic exercise are equally helpful for both men and women.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
