Should Different Diet matter for weight management? Men and women generally train in the same way when it comes to strength training. If you think about it, how many different ways are there to lift weights? Not many. So if men and women strength training routines are the same, do their diets have to be that much different?
Yes, and here’s why:
Many females also lift weights and do a lot of cardio training as part of their exercise routine. All of those for an effort to lose body fat and thus weight. While cardio training does burn calories, the female body can sometimes react differently. And that is by holding onto body fat instead of getting rid of it. What you eat is far more important than how much you exercise, when it comes to weight loss.
Think about what you eat as being the responsible agent for weight loss. Cardio, on the other hand, is good for your heart. It helps direct more calories toward muscle and fewer to fat cells.
So what should a female diet look like?
Not that much different from men, but typically women tend to gravitate having more sugar in their diet than men.
This generally means women are not getting as much protein as they should:
- A diet that is 80% carbs
- 10% protein and
- 20% fat, will create entirely different results than one that is
- 40% carbs,
- 40% protein and
- 20% fat.
Protein is the building blocks of the body. An adequate amount of it is responsible for repairing the damage done to muscles when you lift a weight. Don’t worry – the damage is only temporary and necessary for good toning. However, without enough protein in your diet, muscles won’t repair fast. It will take longer to get that sleek lean look.
Without adequate protein, your body could see muscle as a source of calories if you are not eating enough. Thus consuming muscle mass instead of increasing it slightly.
When thinking about diet:
- Choose fresh wholesome foods over the prepackaged ones.
- Prepackaged food can be are loaded with added sugar and high in saturated fats.
When on a weight-lifting diet:
- Counting the types of calories (carbs, protein and fats) is more important than the total number, although it is important that you get enough each day.
To tone muscles:
- Eat 500 more calories per day than what is recommended for maintenance at your age and activity level.
- Go 500 calories less and make sure your diet has at least 1.7 to 1.8 grams of protein per pound of body weight.
Keep in mind that weight is mainly controlled by diet; strength and muscle mass by weight lifting. Controlling these two variables will get you the results you seek.
Fitness training in many women is a big thing with the hope that it will help them get into shape. But, there are mistakes women make when trying to get fit that become stumbling blocks to progress.
Here are some surprising female fitness mistakes and steps on how to avoid them:
Becoming Obsessed with Cardio
Many women believe that cardio burns fat while strength training contributes to masculine physiques. Aerobics training is dependable among women trying to get fit. But the problem is doing cardio only that burns muscle. And this could result in women becoming ‘skinny fat’. The body appears lean but actually has a higher body fat percentage because of lost muscle mass.
To get a toned and lean body, women need to mix up their cardio workouts with strength training.
Not Lifting Weights or Taking up Strength Training
Weight lifting is more often considered for men. Many women tend to stay away from the weights because they fear of bulking up. It’s a huge misconception. The truth is women don’t build muscle as easily as men due to hormonal factors. Adding weight lifting into your routine will help you get toned. Building muscles will increase your fat burning potential by boosting resting metabolism.
Inadequate Protein Intake
There is an idea that protein is the staple food for bodybuilders. Most women don’t take up strength training that’s why protein intake tends to be low in females. In reality, women who exercise should be taking more protein to support their active lifestyle. For active women, fitness experts recommend getting one gram of protein per pound of body weight.
Few benefits of sufficient amounts of protein:
You’ll feel less hungry during weight loss while trying to cut back on calories through smaller food portions. This is because proteins tend to create a satiating feeling that fills the stomach on less food.
The body will have the nutrients it needs to repair the trauma muscles endure during exercise.
Your body will have the nutrients it needs to build new muscle fibers and increase your strength.
Constantly Losing Weight
Typically, the most common fitness goal women have is to lose weight. But, some individuals stop working out after reaching their target. The cycle then resumes all over again after packing on a few pounds above their ideal weight.
When the desired results are achieved, focus on something else like getting stronger or more flexible. It will become easier to maintain a healthy weight as long as you keep exercising. To support your active lifestyle, manage your calorie intake.
Cutting Corners to Look Like Fitness Models
A lot of women look at pictures of models on magazine covers and wish they looked like that. Rushing to get that ‘dream body’, they try different diets and fitness programs to achieve fast results. Unfortunately, more often than not, these desperate tries backfire on them.
Fad diets make it harder to exercise as energy levels slump due to low-calorie intake. Metabolism will slow down and cause the body to pack on more weight than before. If you want to get an athletic fit body, work it that goes into achieving this fitness goal. Meaning eating healthy, exercising on a regular basis, getting adequate rest and practicing diligence along with patience. Because body transformations don’t happen overnight.
Reading something like these can help you avoid these errors when you workout. The pitfalls shared above may result in a lack of your workout technique’s improvement, insufficient health benefits or reduced motivation. Therefore, make every effort avoiding them. Put more effort in workout methods that maximize your fitness training results.
A working mom requires more energy. We sometimes neglect our own healthy eating habits due to many important things at hand. From Career, household, children, and community responsibilities. They tackle it all on a daily basis. From a nationwide survey, 70% of moms believe that all the activities they do make them similar to athletes.
Since good nutrition is vital to an athlete’s performance, moms should treat food as fuel for their busy lives.
Foods rich in energy and nutrients
By choosing foods rich in energy and nutrients, moms can ensure a strong finish at day’s end.
Grained-based foods such as crackers and tortillas made from enriched white flour. Bread and cereal made from whole grains, provide important vitamins and minerals such as B vitamins and iron. The B vitamins also help convert food to energy. It’s also another way that grains work to increase a woman’s endurance.
The health-promoting properties of grains are many, but they can benefit moms in different ways at different life stages.
For pregnant moms
Folic acid is essential to the proper development of the baby’s spine. Enriched white flour contains twice the folic acid of whole grains. Boomer moms can also benefit from folic acid. Recent research suggests folic acid may help reduce the risk of Alzheimer’s and heart disease.
The high-fiber content of whole grains has a number of health applications. Fiber has been shown to aid in weight management. So moms trying to lose post-baby weight may reap this particular benefit.
Pregnant moms, often afflicted with constipation, should consider whole grains for their insoluble fiber content. It promotes regularity.
Additionally, whole grain consumption has been shown to lower the risk of:
- Type 2 diabetes
- High blood pressure
- Cardiovascular disease
- And some cancers.
Grain-based foods provide important vitamins and minerals, such as B vitamins and iron, to give an extra energy boost.
Protein is essential for life! Like the other macronutrients – fat and carbohydrates, we need it for a variety of reasons. But unlike the other two, our body doesn’t store protein, so we need some of those every day and here is why…
Three types of amino acids in our body:
The nonessential and conditional types are made by the body as needed. But the essential type has to come from protein in our food and cannot be made by our body.
The essential amino acids in protein keep us healthy by working in the background. It’s by making new cells, enzymes and various hormones. This is to keep our body functioning optimally. Most people recognize it as building muscle and losing weight.
When we exercise, the protein in muscle cells is damaged. Part of the recovery phase is called protein breakdown. It is where the damaged cells are purged from the muscle. The other part of recovery is replacing the purged cells and adding new ones making for more muscle mass.
Because it takes more calories to support more muscle, metabolism is sped up. This makes the body ends up burning more calories than before. Even while at rest, it is known as the Basal Metabolic Rate.
Most diet plans focus on controlling carbs to help their customers lose weight. In the short-term, calorie deduction of 500 per day should result in a loss of one pound per week.
And how protein helps create that calorie deduction?
It keeps one feeling fuller longer. There’s less of a tendency to grab a snack (more than likely one that is not healthy) between meals. And because the craving to eat is not there, fewer calories are consumed.
It is harder for the body to breakdown than either fat or carbs. So the body uses some of the calories in protein to break it down. This is known as the thermic effect. For every 100 protein calories consumed, 30 are used in the thermic effect.
From building new cells for hair, nails, to balancing out enzymes and hormones, to building muscle and reducing calorie intake… it is easy to see why we need some it each day. On average, about 8 grams of protein from meats, dairy, eggs, tofu, and legumes per 20 pounds of body weight is required each day for optimal body performance
As a senior, joint flexibility is one of the keys to living a healthy, active and independent lifestyle for as long as you can. While your joints may have stiffened over the last few years, it is never too late to start a stretching program to get back some of the flexibility lost. Without the intervention of a stretching program, muscles will keep getting shorter and continue to lose their elasticity. Stretching can reduce back and neck pain, improve posture and relieve pain caused by arthritis.
While there are several different types of stretching, the one’s seniors should focus on are static and dynamic.
Static vs Dynamic: Static stretching is preferred for lasting muscle length and soft tissue flexibility. It places a reduced load on a muscle, but for a longer period of time. The muscle is slowly extended to its fullest length and held there for 10 to 30 seconds.
Dynamic stretching increases range of motion by placing a greater load, but for a shorter period of time. The muscle is still stretched (but at a faster rate) to its fullest length and held there, but for a shorter amount of time, usually 2 to 5 seconds. It more replicates muscle movement when that muscle is in use.
However, because “muscle bouncing” is more of a danger with dynamic stretching, static is a safer choice as far as minimizing the risk of an injury in seniors. If a dynamic stretching program is used to increase joint flexibility and range of motion, only do it on muscles that have been warmed up prior to stretching.
While stretching is commonly used as part of both pre- and post-workout training programs in younger adults, stretching is the whole exercise program for many seniors.
How Often Should I Stretch?
After muscles are warmed, by doing a mild cardio exercise such as walking, stretch each major muscle group 3 to 5 times holding each stretch for 10 to 30 seconds. To maintain flexibility, stretching should be performed 2 to 3 days per week. For maximum, flexibility stretch 4 to 5 days per week.
Hip Extension – Stand while holding onto the back of a chair for stability. Extend one leg backward in a sweeping motion keeping your knee straight. Return to the starting position. Repeat 10 times with each leg.
Ankle Circles – Sit in a chair with your feet flat on the floor. Lift your right foot up bending at the knee. Rotate your foot in a circle 20 times. Change the rotation direction and move in a circle 20 times again. Repeat with another ankle.
Bent Over Rows – From the standing position, hold onto the back of a chair with one hand for support. With your other arm fully extended downward and holding a lightweight in that hand, pull that arm up and back bending at the elbow until the upper arm is parallel to the floor. Repeat 10 times before switching arms.
Overhead Press – Seated in a chair with a light weight in each hand (chest level), ensure your arms are bent at the elbow. Forearms are perpendicular to the floor. Push the weights straight up until arms are fully extended. Hold for a second or two before lowering the weights back down to the starting position. Repeat 10 times.
Weights can be a bottle of water, unopened soup can or light dumbbells as required. Increasing and maintaining flexibility makes everyday tasks easier along with being less painful.