Women have complained since the dawn of time about how it’s easier for guys to lose fat, while women starve themselves to death and don’t lose a pound. Guys drop the sodas, beer and bread and the fat falls off them while if women even gets a whiff of a candy bar, it goes straight to the their thighs.
Believe it or not there’s an explanation for the disparity between men and women when it comes to fat loss. According to Scott Josephson, a presenter at this year’s Idea World Fitness Convention, it goes a little something like this: “Men are usually larger in circumference than women thus requiring more calories and therefore can create larger caloric deficits. Men’s bodies usually contain more muscle and tend to utilize fat storage quicker due to these factors.”
In other words, it just easier for guys to lose fat because they have more muscle. However girls, all is not lost. There are a few things you can do to turn yourself into a lean, mean, calorie burning machine, says Josephson.
1. You bite it, you write it – “Record every bite. You might not think that eating half a cookie, or a few almonds means much, but when you add up these small bits every day, you are consuming more calories than you thought.”
2. Eat for lean muscles- “You will need to eat more protein (1.4 – 2.0 g/kg/day) and good fats (essential fatty acids). Eating essential fatty acids does not equate to getting fat. In fact, most EFAs help support the fat burning process and help maintain a lean body.”
3. Train for lean muscles– “If you want to gain muscle and improve your shape, then you are going to lift some heavier weights. This means that instead doing endless reps with light weights, you will need to lift some heavier weights and challenge yourself. While performing high rep sets (12 plus reps) does have benefits, it is not the most optimal option to add muscle tissue.”
So ladies, get off the treadmill and try this strength training routine below, courtesy of Josephson. It’s not going to be easy but it is going to be worth it. Trust me, I’m a trainer.
Instructions– perform 3 sets for each exercise, and rest 30 seconds between sets; however, when you’re done with the exercise, rest 2-3 minutes before moving to the next one.
Barbell squat, 1 set of 8-10 reps, 2 sets to failure
Barbell bench press, 1 sets of 8-10 reps, 2 sets to failure
Barbell row, 1 set of 8-10 reps, 2 sets to failure
Deadlift, 1 set of 6- 8 reps, 2 sets to failure
Incline dumbbell press, 1 set of 6- 8 reps, 2 sets to failure
Lat pulldown, 1 set of 6- 8 reps, 2 sets to failure
One arm row, 1 set of 4- 6 reps, 2 sets to failure
Shoulder press, 1 set of 4- 6 reps, 2 sets to failure
Go ahead, girls, and don’t be afraid to flex those muscles. You know you want to.