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Do Men and Women Need Different Diet When Weight Training?

Do Men and Women Need Different Diet When Weight Training?

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:

THE DIFFERENCE

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.

To lose weight:

  • 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.

 

What are the Reasons To Exercise After Age 50?

What are the Reasons To Exercise After Age 50?

For many, growing older seems to involve an inevitable loss of strength, energy and vigor—but that need not be, says the Centers for Disease Control and Prevention (CDC). Frailty and decreased energy associated with aging are largely due to muscle loss due to inactivity. And when it comes to muscle, the old saying is true: “Use it or lose it.”

What To Do: One of the best ways to keep muscles healthy and strong, the CDC advises, is through exercises called strength training.

Why Do It: Regular strength training builds bone, muscle and helps to preserve strength, independence and energy. These exercises are safe and effective for women and men of all ages, including those not in perfect health. In fact, people with health concerns, such as arthritis or heart disease, often benefit the most from lifting weights a few times each week. Strength training can also reduce the signs and symptoms of:

  • Arthritis—reduces pain and stiffness and increases strength and flexibility.
  • Diabetes—improves glycemic control.
  • Osteoporosis—builds bone density and reduces the risk for falls.
  • Heart disease—reduces cardiovascular risk by improving lipid profile and overall fitness.
  • Obesity—increases metabolism, which helps burn more calories and helps with long-term weight control.
  • Back pain—strengthens back and abdominal muscles to reduce stress on the spine.

What’s more, studies have shown that people who exercise regularly sleep better and have less depression, more self-confidence and self-esteem, and a greater sense of well-being. Fore more details please visit https://www.mdlaserandcosmetics.com/

Fortunately, strength training exercises are easy to learn and have been proven safe and effective through years of thorough research. What’s more, you may be relieved to learn, there are ways to train without undo strain, aches, and pains.

 

MD Wellness Advice

Advice:

  • A few minutes (2-3 times a week) to maintain general fitness. 3 or 4 five-minute bursts of activity such as walking or stair climbing.
  • 2-3 more minutes a day for yoga breathing and movements for body maintain balance, usable strength, flexibility, and muscular restoration.
  • Another few minutes every day and before any vigorous exercise doing calf stretches and forward bends.
  • Stay hydrated before, during and after your workout.
  • Reduce risk of muscle soreness after exercise; consider massage, Epsom salts bath or intermittent hot and cold showers, and proper stretching and cooldown.
  • Signs you should look for alerting you to rest your muscles and avoid overtraining are a higher than normal resting heart rate, disrupted sleep due to an elevated heart rate, muscle cramping, and muscle twitching. All signs of muscle strains and pulls.
  • Eat right. In addition to lots of fruits and vegetables and a few lean meats, consume foods with magnesium, which helps fight inflammation, and with vitamin B12—especially if you’re over 50—such as fortified cereals. Drink three cups of fat-free or low-fat milk throughout the day or consume the equivalent in yogurt, cheese or other dairy products. Consider an anti-inflammatory diet—cut out sugar, potatoes, tomatoes, and eggplant.
  • Topical pain relievers such as creams, gels, and patches work locally. Lidocaine is a highly effective pain reliever and its unique non-narcotic and nonaddictive properties make it a benign alternative to opioids, without the risks and devastating side effects of opioids.”