CyFitness CyFitness Magazine October - December 2014 | Page 8

get out of your
comfort zone to

get what you want

Female Fitness
Methods To Get Lean and Sexy

If running and yoga are the cornerstones of your fitness
plan and you aren’t seeing the results you want, try resistance training. Below we give you the best quidance
to get the body you are looking for.

T

he primary concern women have when it
comes to weight training is, ‘I dont want to get
manly or big.’ Well, we are here to tell you that
you won’t.

If you are a woman and want to gain muscle and
improve your shape and curves, then you are going to
have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often
prescribes women to do, you need to lift some heavy
weights and really challenge yourself! Hit 1-5 reps for
strength, 6-12 reps for hyperthrophy.
Women Testosterone
Every time you hit the iron though, you feel unsure,
insecure and a little fearful. Maybe you have seen horror movies that lifting weights makes women bulky,
its dangerous. Its all BS. The hormone testosterone
is responsible for the large increases in muscle mass
seen when men lift weights. Normal testosternoe
levels in men are 200-1200ng/dl while 15-70ng/dl are
normal in women. In contrary, women’s testosterone
range is 70ng/dl. So an average men have 16.47 times
more testosterone than women. It is clear that women
do not have the hormonal support - testosterone, to
gain muscle mass like men. It time to put the fear
aside. None of this hype stories applies instead help
you yo live healthier and stronger.
Nutrition
There is no difference when it comes to training between men and women. What about from nutritional
perspective? Should they eat differently? Not really.
Men’s and women metabolism are very similar except

that women burn a greater ratio of fat to carbs than
men. This may be one the reasons that women do well
in low carb diets. Women need fewer calories than
men because men have more muscle mass and less
fat (relative to total bodyweight) than women. Now
you known women should not eat or train differnetly
than men. Then why do we always see women in gym
performing hours of cardio and lifting the lightest
dumbbells in the gym for endless reps? They are misinformed by the media. If you are a women trying to
get lean muscle, you will need to eat adequate protein
and good fats. Stop listeining to the media, find the
courage to get out of the comfort zone of society and
lift weights. Is time to get educated and get results.
Calories In Vs Calories Out
The biggest factor in a diet is calories in versus calories out, your total calories will determine if you lose
or gain weight. Eating too many calories will lead to
fat gain. But if you don’t eat enough calories you will
not gain lean muscle. So, it’s important to set a target
calorie intake and counting the amount of calories
you eat each day.
Quality of food
Choose fresh, wholesome foods over pre-packaged,
processed food. Packaged foods are loaded with sugar
and preservatives especially saturated fats and high
fructose corn syrup.
Eat your protein
To gain lean muscle you need to take enough protein
to sustain the creation of new muscle proteins. You
may not used it but once you get into it you will not
have any problems with it.

cardio and yoga
aren’t enough
Issue 2 | CyFitness | 8