A LITTLE BIT ABOUT WEIGHT TRAINING…particularly for the ladies
Human nature lends itself to pursuance of optimal outcomes. This is certainly the case for those driven Our objective as workers is to earn more money much like our objective as trainees is often to gain more muscle tissue. The fear of gaining too much muscle is one I feel should be quashed. Muscle tissue is very hard to develop for males let alone females who have a significantly lower concentration physiologically of the anabolic (regenerative) hormones.
I train equally as many males as I do females. If I was to focus on one common goal that will overlay ANY program, be it fat loss, muscle gain, performance or even those looking simply to offset the common signs or physiological problems associated with aging it would be the preservation of muscle tissue, either that which already exists or minimizing ‘expenditure’ to ultimately end up with either a better net profit.
Muscle tissue supports joint structures, enables us to remain mobile as we age, it’s the thing that metabolises fuel alongside that movement. It’s the thing that primarily dictates our energy use at rest. The more active muscle tissue you have the more fuel you burn and can store (great if you enjoy food). That’s worth considering when choosing movements to burn fuel, short range movements typically associated with cardiovascular exercise or full range movements associated with resistance training?
One of the major things to consider when dealing with different genders is that males have a larger amount, about 6-7 times more than a female, of anabolic hormones circulating their systems. Muscle tissue develops faster and easier but also the body protects this tissue better. The body minimizes spend and with aging muscle tissue is spared if used more.
Society and the misinterpretation of the results of weight training by the press have led women away from resistance training through fear they will get ‘big’. Without adequate androgenic support and a big surplus in calories NO one is getting big.
This over time will lead to a lack of overall muscle usage and therefore preservation.
Ps. The think that keeps your skin nice and tight is the stuff thats underneath it.
Females need to protect muscle tissue more so than men due to this disparity in anabolic hormones. If tone, shape, fat loss or even muscular gain is the goal, women must capitalize on the small amount they do produce. Females naturally have a lower ratio of anabolic hormones. Testosterone of note is significantly lower whilst estrogen higher.
So one of the key goals is to focus on minimizing degeneration (expenditure) as opposed to purely focusing on regeneration (profit).
When we weight train this is controlled degeneration, the strategic breakdown of tissue to illicit an adaptive response to condition or change that muscle tissue.
You lift with lower repetitions you get stronger as more muscle tissue (that’s already there) is recruited, you lift with higher repetitions and pump the muscle full of blood your muscle bellies swell and get bigger etc etc.
Nb. There is no such thing as light weights unless warming up or in rehabilitation. Weights are dictated by the rep and set parameters therefore someone doing 100 reps will naturally use a lighter weight than someone doing 1. It still remains that in both cases the weight is one that is adequate for the body to adapt and improve.
The general dietary structure and first protective measure
For the most part most people need to take in regular feedings of protein, this ensures the body has a readily available source of amino acids.
Amino acids are the key building blocks that support tissue regeneration, tissues inclusive of enzymes, skin, hair, nails, bones, connective and muscle tissue.
Adequate dietary protein means the body has no need to cannibalise non-spared or unused tissue to compensate and support survival requirements. It means we can also adapt and change the body. However much training someone undertakes, with the exception of skill or neural adaptation, without sufficient protein the physiology of the body cannot continue to aesthetically change.
Amino acids from whole foods remain in the body for around 8 hours so 4 feedings (8×4 = 36hrs) of protein a day are more than adequate for most and give a small surplus for elevating protein breakdown through training.
Remember that when we train we increase protein turnover therefore require a higher net amount than those who don’t. Resistance training will produce a higher protein turnover than other forms of training but this isn’t a ‘more weight’ scenario as it’s relative to muscle micro damage and various other factors.
Take home points are:
No one just wakes up one morning ‘too big’ so stop thinking that.
Hypertrophy is progressive and trust me when I say SLOW.
Women, unless you alter your hormonal structure through the use of androgens weight training cannot make you turn into a man. Your body will not accidently start producing more testosterone than your body was born to do.