Muscle is the real goddess

In the impression of many non-fitness people, fitness girls may look like this!

Or even like this!

In fact, this body can be a rare girl, almost all of them are fitness fanatics, with a variety of hormones, drugs to assist, to be able to train such a thicker than boys, large muscles.

In fact, women's normal fitness is not possible to practice like the magazine bodybuilders that exaggerated muscle mass, normal fitness muscle lines of the girls are mostly like this...

 

Such as...

And this...

These are the effects of the real jerk iron after the ordinary girl, although the atmosphere of domestic fitness in these years is getting better and better, in the impression of many people, jerk iron, muscle training is still the patent of the boys. And girls, do cardio, slender, slender body is enough, do not need to have any muscle.

If a girl jerking iron, some people will think she is alien, is a strong and terrible monster, which also largely led to many girls resent and fear to do strength training; some people will think that girls are weaker than boys, the natural strength is weak, there is no ability to do strength training, but also can not train the muscle. But the truth, is this really the case?

Today, we have a more scientific and comprehensive perspective for you to fully analyze the physical differences between men and women, as well as its impact on daily fitness so that girls can boldly go to do muscle exercise, but also let you partners according to gender differences, choose a more suitable for their training methods, faster to train the perfect body!

01
Body composition

First of all, let's talk about the most basic components of the body composition of men and women.

Boys do have a natural advantage in terms of muscle, muscle content is much higher than girls, that is because the testosterone hormone level in the body of boys is higher, and the role of the hormone is to promote muscle growth.

On the other hand, the testosterone hormone secretion in girls is much less, which also leads to the average muscle content in normal girls is only 2/3 of boys, while there is about equal to 2 times the body fat of boys. Besides, the muscle distribution of girls is mostly located in the lower limbs, the trunk and upper limbs muscle content are less.

Therefore, many people will rely on the "girls low testosterone hormone levels, the body muscle content is less" these two points, it is "difficult for girls to build muscle". Is this really the case?

Of course not!

02
Muscle and strength

With the same fitness training, there is very little difference in the rate of muscle growth between men and women, and the rate of progress in strength ability for girls even exceeds that of boys.

This conclusion, which was reached after experiments by sports and fitness expert Reg Nickles. In April 2018, he published an article titled "Women's strength training: setting records". According to the relevant experimental data in the article, the muscle growth rates of men and women who also underwent strength training were 13.21% and 12.24% respectively over the same period of time, and the muscle growth of girls was only 0.97% less than that of boys.

At the same time, the rate of improvement of strength level of male and female was 37.42% and 29.41% respectively, and the progress of strength level of female exceeded that of a male by about 8%.

These experimental data, undoubtedly let the "girls hard to build muscle" rumor is not broken. But on the other hand, I'm sure some ladies will have worries and doubts, so they do their own strength training, will not train into a very masculine large muscle?

In fact, the above experimental data are from the percentage. As mentioned earlier, girls are born with only 2/3 of the muscle content of boys, with a smaller muscle base, even if the ratio of male to female muscle growth is similar, but from the net weight of muscle growth, the value of boys is still much greater than that of girls. This is the real reason why normal fitness girls can not train as strong as boys!

Besides, the testosterone hormone that girls can secrete in their bodies to promote muscle growth is also very little. So if any ladies are interested in doing strength training, don't hesitate and be afraid! It's not that easy to train like a muscle woman, King Kong Barbie unless you can spend ten years as a day, every day in the gym crazy training; and the normal frequency and intensity of strength training, it is absolutely impossible for you to become that!

03
Endurance

The reason why many people would associate girls with cardio training is that compared to boys, girls are really the more dominant party in terms of endurance. If you look closely, we will find that those girls who train for strength, the number of groups completed, the length of time, etc. often more than the boys, which is the embodiment of their endurance advantage and play.

Usually, girls have more type 1 muscle fibers in their bodies, which are better able to cope with fatigue, good at storing glycogen, using the conversion of fat for energy, so they can also be more durable to support the body movement. But on the other hand, in the male body more type 2 muscle fibers, this type of muscle fibers are more explosive, can briefly support high-intensity exercise, but at the same time very easy to fatigue, which is why boys tend to endurance level is poor.

04
Post-exercise recovery

In this regard, girls are also the more dominant party. Female body secretion of estrogen, especially estradiol can accelerate fat oxidation for energy, and reduce muscle damage, inflammation can make muscle recovery faster after exercise.

Experiments have found that after training, girls' strength recovery may only take about 4 hours, while boys need as long as 24 hours; also, compared to boys, girls feel less muscle soreness after training and less muscle loss.

05
Menstrual cycle

The menstrual cycle is unavoidable for all girls and is a potential disadvantage for girls in strength training. Due to the various symptoms of menstruation that often affect mood, mental state, etc., girls tend to exercise better during the follicular phase and less during the luteal phase. If many girls find themselves in this situation, they should adjust their training plans according to their cycle to minimize the impact of their menstrual cycle on training.

Above, we have listed a few of the most significant and critical physical differences between men and women, so let's further analyze the impact of these differences in actual fitness training, and how to use them to improve your fitness results.

01
Weight loss

If you want to lose weight, both boys and girls, eat right, exercise regularly, and ensure that the "calorie deficit" is the key. Of course, in terms of girls' better endurance levels, they can perform cardio more consistently and burn off more calories. However, do not forget that strength training is also important, it can not only accelerate fat burning but more importantly, can also help you maintain and improve muscle levels, with many people dream of having lines, muscle toned body.

The boys will find it more painful to stick to cardio compared to the girls, so you can put more weight on your training on anaerobic, or do some high-intensity interval cardio instead of slow cardio!

02
Muscle building

And if your goal is to gain muscle, then there is no doubt that progressive strength training is the top priority. On this basis, girls can take advantage of their endurance, repeat training more times, groups to achieve the training effect; while boys, you can use their explosive power, as much as possible to increase the weight, intensity to maximize the effectiveness of training.

03
Improve strength

Finally, if your goal is to improve their own strength levels, then in strength training, increasing the weight is particularly critical. Of course, at this time, girls have a greater ability to recover, so that the muscles can be repaired more quickly after training, corresponding to a more rapid increase in strength. Boys have the advantage of explosive power, which allows them to maximize the weight, more intense and efficient training.

Now, I think we all understand that the difference between men and women is not as huge as we think, and girls can do strength training to build muscle lines without worrying about becoming a big man.

-THE END-