Why Women Lose Weight, Reduce Body Fat, and Rarely Become (Too) Muscular Despite Weight Training
Many women are skeptical about weights at first. Considering that many of them have already been to public gyms and encountered the classic “disco pumper”, you can’t blame them. However, those who give it a try and trust our years of experience and know-how will not regret it. Why?
The best workout plan for your bikini and body shape is one that includes weights.
Look at the cover picture. Which body would you rather have? For most respondents, the answer is clear: the more muscular one. Why is that?
Because the other two sometimes look too “skinny” and unhealthy. Can you get such a body in a few months by lifting weights as a beginner? “No. It takes years of hard training and an elaborate and strict diet.
But most people don’t necessarily want to look like that, they want something in between. This is exactly what you can achieve with reasonable effort and a little discipline, without having to live in complete asceticism.
Hormonal differences in muscle development between men and women
Yes, there are genetic and hormonal differences between men and women. Women have significantly less testosterone than men. In fact, 10-15 times less!
Instead, they have more estrogens and growth hormones that compensate for the testosterone difference. In fact, a woman can gain the same percentage of muscle mass as a man. However, they usually start with significantly less and also have a higher body fat percentage, which makes it less obvious. So how do you avoid the Crossfit look or larger clothing sizes?
It takes an enormous amount of effort to build a lot of muscle mass and get heavier.
The short answer is: It’s enough to do what 99% of all women do who work out but don’t make a living from sports or training.
To build as much muscle as Crossfit athletes, you need 5-10 training sessions per week, proper recovery, brutal dietary discipline, and possibly a little “coaching”. At the highest bodybuilding level in any case.
The typical Crossfit look is clearly too much for many women.I myself have been working on my physique for years, trying to get more muscular and heavier. Of course, after 5 years of training 5-6 times a week, you can see something. But no one has ever come to me and said I have to stop, it’s too much now (not even my mom and she usually comments on everything and quickly 🙂
Do you need cardio for a slim and toned body?
The trainers at Personalworkout also work out with (heavy) weights at least 4 times a week. Julia has been doing it for years. If you had no idea, you would probably think that this is also cardio. No! Here’s more about cardio to lose weight.
The best way to get a toned body with low body fat is to do weight training. Your basal metabolic rate will increase, allowing you to eat more without gaining more body fat, your back pain will disappear (ask Sofia, Julia, or any of our many clients), and your susceptibility to injury and infection will decrease significantly.
Anyone who knows what a nutrition plan for building muscle looks like would rather go on a diet!
I didn’t believe it either at first. But now I know for sure. I would rather go on a diet, any diet, than eat 4-6 healthy main meals or snacks. And I’m not talking about a handful of nuts.
To get heavier and build muscle, you need extra calories with lots of protein. In addition to a lot of organization and effort, this also means eating when you’re not hungry or when you’re already full. This doesn’t just happen. Ergo, it is also very difficult to get heavier on a “clean” diet.
Conclusion on Muscles and Bodybuilding Figure in Women
Does a female Crossfit athlete or bodybuilder need to wear a shirt or pants size larger than when she started? “Yes.”
Does the average personal training client work out 5-10 times a week and eat 6-8 meals a day? “No.”
Then hit the weights and you’ll look better than ever!
For personal training plans that include weights, cable machines, dumbbells and a personal trainer, we offer the 90-Day Challenges. This all-in-one package is the way to your dream body!
For the best tips on how to get the best workout for women, check out our free guide (GERMAN). Have fun with it!
Do you want professional and, above all, practical support for muscle building and body shaping? Then you’ve come to the right place. The personal trainers at Personalworkout will help you finally achieve your goal, with a success guarantee.
SOURCES
- https://renpho.com/blogs/a-wealth-of-wellness/what-is-body-composition
- https://mennohenselmans.com/natural-muscular-potential-women/
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