Too many women figure that they’re ‘not trying hard enough’. But it usually isn’t that they aren’t doing enough – or that men are trying harder. It really comes down to the fact that men and women are simply made differently – and those differences have a big impact on women’s weight loss rates.
Here’s what’s at play. The number of calories that your body requires – just to fuel its most basic functions – is determined by a couple of things. First is simply your total body size – it takes more calories to fuel a large body than it does a smaller one. Most men are larger than women, so chalk up one for the guys.
Then there’s the issue of body composition – every pound of lean body mass you have burns about 14 calories a day, while every pound of fat you have only burns about 2 calories. So, the more muscle you carry (and the less fat) the greater your daily calorie burn. Score another one for the guys…not only are their bodies bigger, they tend to carry more muscle than women do, too.
As if that weren’t enough, men are more likely to burn more calories when they exercise. Again, it’s not that they’re necessarily pushing themselves that much harder – it’s just that the larger the body, the more calories it takes to move that body through space. A 250-pound guy is going to burn more calories running for an hour than a gal weighing 150 pounds – even if they go at the same pace.
So it boils down to this: the number of calories it takes for the average man to maintain his weight is higher than it is for the average woman. And that can be a big advantage to men when it comes to weight loss. A heavy-set guy who maintains his weight on 2500 calories a day can cut out 1000 calories or so from his daily intake, still have a reasonable 1500 calories to spend on his meals and snacks, and drop a couple of pounds a week.
On the other hand, his girlfriend who is struggling with her weight might be maintaining on only 1600 calories or so. To lose weight safely, she shouldn’t cut her intake to less than 1200 calories a day – which means that while he can easily create a 1000 calorie-per-day shortage, the 400 calories that she’s able to cut means she’ll be hard-pressed to lose even a half a pound in a week’s time.
I think it’s great when couples work together to try to get in shape. Because, when it works, they can help support and motivate each other. But when it doesn’t work, it’s often because she resents him for losing more quickly, or he faults her for ‘not trying hard enough’. It’s not a contest, and even if it were, the playing field simply isn’t level. And in any other match-up, that just wouldn’t be fair.
Fitness Expert Tom Holland points out the top workout mistakes, and covers some strength training techniques. “Women use weights that are too light and men use weights that are too heavy.” This video covers some key points such as proper weight choice, proper speed and proper form.
Tom Holland is an elite endurance athlete and physiologist committed to helping people live a better life through fitness. Tom has run over 50 marathons, is a 19-time Ironman triathlete and has won several natural body building awards. He is the co -instructor on the new Herbalife24 Fit DVD series.
Jane Velez-Mitchell is on an adventure to slimness. Once again, she is joined by fitness magician, Tom Holland. In this session of Tom’s tips, Tom shows us some common mistakes to avoid when working out, including the use of using dumbbells. Tom focuses on easy exercises that can be done at home, without the need for an expensive gym membership.
Cardio exercise can include activities like walking, running, aerobics, cycling, swimming, dancing and workout DVDs. Cardio workouts strengthens the heart and lungs, increases endurance and burns calories which helps you lose weight.
Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones and connective tissue. Strength training is just as important for weight loss as cardio. Through strength training, you build lean muscle tissue which raises metabolism and reduces body fat as long as you’re also watching your calorie intake. Adding even a few pounds of muscle will increase the number of calories your body burns each and every day.
Tom Holland ” Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”
Why Strength Training Works
For light exercise, your metabolism may be elevated for just a few minutes after exercise, but for more intense activities, like weight training for instance, your metabolism may be elevated for up to 36 hours after your workout. When you perform strength training, you’re burning additional calories for a much longer period of time than if you merely do cardio exercise.
Muscles are like ” far furnaces” they burn calories…
Focusing only on cardio and skipping strength training could actually make it harder for you to lose weight. In fact, you may even gain weight – especially if your cardio workouts exceed 45 minutes. If you do cardio too long, your body consumes muscle for energy. For most people, that “too long” mark is at about 45 minutes. Done over and over again, day after day, this excess cardio could have a substantial impact on your body – and the muscle loss could decrease your metabolism and result in weight gain.
If you working out at the gym and have 60 minutes of gym time, here’s a recommendation of a client looking to lose weight:
25 minutes of cardio (5 minutes of warming up, 15 minutes of intervals, 5 minutes of cooling down)
30 minutes of strength training
5 minutes of post-workout stretching
If you are working out at home for 30 mins a day, then alternate between strength training and cardio work outs, in the time it takes to drive to the gym!
An effective fat loss program like 24Fit, will include regular strength training and cardio workouts, which are done on seperate days. Another important component is, of course, eating a healthy diet as well. Ask any fitness pro or nutrition expert and you will hear that diet is typically about 80% responsible when it comes to losing weight, with exercise contributing 20%. By implementing all three components, you can maximize your weight loss and your health.
Post Exercise Shake
Have you had your shake after your’e exercise or dance class?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat. Ideally aim for at least 20g of protein that includes Leucine (an amino acid that boosts muscle growth – found in Herbalife 24’s REBUILD range!” . Or if your using the existing range, then a combination of Formula 1 and 3. The optimum time for taking the shake is within 30 mins of exercise. Also avoids you eating something unhealthy as you are starving hungry! What many clients do, is to have a sip of their shake before the workout( getting some fuel in the engine), then the remainder of the shake afterwards.
Then there’s the issue of body composition – every pound of lean body mass you have burns about 14 calories a day, while every pound of fat you have only burns about 2 calories. So, the more muscle you carry (and the less fat) the greater your daily calorie burn. Score another one for the guys…not only are their bodies bigger, they tend to carry more muscle than women do, too.