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I was talking to one of my friends earlier about weight training to help on the exercise side of weight loss. I'm a guy so I don't really know how higher estrogen and lower testosterone affects the body when weight training. I was wondering if you guys could give me some resources and advice from personal experience to pass on. Thanks
Your question is not clear. Are you asking about women and weight training?
Women can weight train and do heavy lifting like anyone else. It will yield good results. Hormones have nothing to do with it. Women have muscles also. Those muscles behave like all other muscles as far as calories burning and development.
Women will not necessarily get bulky. That's pretty much a myth. You might want to go to a body builder's site for more info.
Yes - I've read many articles about the benefits that women get from lifting weights. It will get them stronger and more tone. They don't have as much testosterone as men do, so they will never get bulky.
And don't try to play mini-golf or you might end up like Tiger Woods too. Do you seriously think that a woman can look like that without 20 years of lifting and steroids? That is the Arnold.
How about you google Nicole Nagrani instead, and that is where a woman will get if she puts in a good 5 years hard work without drugs. Still going to warn them?
please ignore that idiot who posted 'roided up female bodybuilders. That muscle mass is not naturally acquired.
Personally, I think Jessica Biel has it down and is the ideal example of what a woman who throws some weight around ends up looking like.
Point her in the direction of this facebook group, and let her be the judge or whether or not squats/compound lifts are something women should do. Hint: YES! PLEASE!!
Keep in mind that some of these girls worked incredibly hard to look the way they do and took it to a bit of an extreme, and it doesn't happen overnight.
Testosterone is primary androgenic hormone is muscular development. Age among men and being female are the limiting factors in the production of testosterone. That said, this is an extremely complex subject with many variables. Adaptive fitness gains are directly dependent upon genetics, age, sex, adequate nutrition, rest, stress, and training. All are synergistic in determining the body's ability to adapt. Add in the law of diminishing returns. Beyond a certain point it will take more and more training to receive fewer and fewer results.
The type of training used to get a goal, weather it be general strength, power, flexibility, or muscle building is specific. That thing we train for is the thing we get based on the limitations stated in the preceding paragraph.
That's the long, somewhat indirect answer to your question. The specifics are that resistance exercise will assist in changing the body's percentage of lean to fat tissue for either sex. The best kind of resistance training for the general population? Based on research from the American College of Sports Medicine (and I can't find the link), is single set, all out maximal effort, multi-joint, compound exercises. For every push, a pull wherever possible. This program provides the most efficient methodology for the general population not engaged a specific requirement, i.e. sports participants, cops, firefighters, military, etc. I would add in one or more doses a week of high intensity or HIIT interval training to get VO2 max up aid fat burning along with appropriate flexibility and mobility exercises.
Your friend should talk to a certified trainer who has experience working with females & weight loss. If she's a newer exerciser, she may be able to find what she needs at a big box gym/trainer. But if she has a little experience she may want to work with someone more experienced. Be sure she does more than read the promises on a flyer or a website. Talk to the trainer, and talk to people who have been successful with that program.
My gym/trainer serves as an advisor to the Biggest Loser, so we receive nutritional plans, products (if we want to go that route), programming, flexibiity work, correction on form and plenty of ass kicking and encouragement when needed. I love it! We've had a quite a few success stories. Several of these women have gone on to compete in figure contests. Mr/Ms Natural California. All have placed in the top 5.
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