Look like a Lady, Train like a Man
Part 1: Hormonal Differences
[side note: there are many men out there, that nobody should train like, men or women.]
I feel that women are greatly underrepresented in the fitness community. Why is this, when the majority of people hiring personal trainers and doing the research are women. First I must say that as a man, I cannot begin to understand the hurdles women face in reaching their goals. I have discussed the obstacles women face when training with some female trainees in efforts to understand their strife and encourage women who are apprehensive, to train the way they should.
The biggest misconception women have when starting their fitness careers is that they need to train like women. Lifting pink dumbbells, and spending the majority of their gym time on the treadmill. Women are different than men, in most cases this is obvious unless you enjoy daytime talk shows such as Springer, and Maury. The biggest division between men and women, other than Y Chromosomes, are their hormones. Women have many amazing capabilities that men do not, and the same in reverse. The hormonal differences can be the biggest obstacle women face when trying to reach their fitness goals.
Understanding your Hormones
For sake of the target audience, I will address only the effect hormones have in the female body.
Estrogen: In the female body, estrogen reigns supreme. Estrogen is essential for the development of female sex organs, and the regulation of menstrual cycles amongst many other functions. The physical effects as result of estrogen are to limit height increases during puberty, and be highly catabolic (breaking down) in the limiting of muscle.
Key Point: Estrogen limits muscle growth.
Testosterone: Testosterone in the endocrine system of females, is much lower than males. Testosterone is responsible for the anabolic (building up) of tissues in the body. Testosterone is responsible for libido, muscle building, and bone health. Testosterone levels in women are on average 5-10% of that in men.
Key Point: Women have very low testosterone levels, so... lifting weights will not make you bulky. Men have a hard enough time adding muscle, you should be fine.
Cortisol: Cortisol is a catabolic hormone related to stress and reaches it's peak when you wake up and after strength training (putting stress on your muscles). Cortisol is seen as a evil hormone by many, but for those trying to lose weight it can be your friend, *if you do not raise insulin while cortisol is high. More on that later. Cortisol is key in regulating your thyroid, blood pressure and kidney function.
Insulin: Everyone is familiar with insulin, but many don't understand the function of insulin in the body, and even less know more than John Kiefer. Insulin can be the key to why you cannot see your toes, or the reason for ice-cube abs. Understanding insulin's function in the body and how to manipulate insulin for your gain can be the key to easier fat-loss or muscle gain. Insulin stimulates cells in your body to absorb glucose. The cells targeted by insulin are both muscle and fat cells, but you can learn how to manage insulin to force your body to take up insulin in your muscle cells and not in your fat stores.
Hormonal Effect in Women
These hormones can tell you a lot. For the beginner female trainee's:
- You will not bulk up, if you are lifting heavy weights. Focus on strength and building lean muscle, muscle has many benefits.
- Cortisol is not always the enemy and can be used as a tool for fat loss if used correctly.
- Low-Carbohydrate diets are not the end-all-be-all of fat loss diets. You can use insulin management to better reach your goals.
For questions you want answered, topics you want discussed, or just like my posts contact me.
Contact Me: www.alexanderfit.blogspot.com
