Women do not go anywhere
They are usually the first thing I see when I go to a gym, to a gym: a number of women, usually a bit soft, often a bit clumsy, always a little sad and marching angry a series of treadmills, hoping to burn off some fat.
I'd like to tell them that what they do is the perfect metaphor for their fat loss attempts … anywhere, from distance or fat loss, but I'm afraid to be filled with shape bottles.
What these women need to do instead of using the treadmill (or spinning or rowing, etc.) Note the results of a recent 16-week study on women in their thirties, which combined a modest strength training program with Use a manageable diet to lose 2 pounds of fat for every 1
You could not & # 39; It would have been better if their bodies were made of clay and a sculptor had made them their female idea.
What They Did
The researchers, including Brad Schoenfeld and Alan Aragon, who contributed to T Nation, were looking for 40 women for a truly well-designed study.
- 10 women were discontinued the group only for dietary interventions.
- 10 women were assigned to a group with resistance training alone.
- 10 women were admitted to the group "Resistance Training Plus Diet".
- And 10 women served as controls.
Each of them The women in the first three groups received daily macronutrient and calorie goals based on DXA and Resting Metabolic Rate (RMR) tests. They each consumed 3.1 grams of protein per kilogram (fat-free mass). Twenty percent of the total calories came from fat and the rest from carbohydrates.
The women in the "resistance training only" and "resistance training plus diet" groups performed 2-3 weekly workouts with alternating training complexes for the duration of the training study. A personal trainer made sure that the workouts were done correctly.
What They Have Found
If you're smart enough to find out at least a quarter of the clues in a crossword puzzle of this journal, you've already guessed the results of that study.
Yes, all groups (with the exception of the control) experienced some body fat reduction, with the group "Only Resistance" showing only the lowest and the "Resistance Training Plus" diet the most.
The diet-only group only cut about 500 calories a day, while the Resistance Training Plus Diet group had a daily calorie deficit of about 630 calories, mainly due to their additional physical activity. Resistance training Plus Diet Group added that more than one pound of muscle was added per two pounds of fat loss. That's huge.
Another big finding was that diet did not affect the participant's metabolic rate at all. Most diet coaches are worried that a diet will lead to a decreased metabolic rate and thus negate the diet, which was not the case here. Of course, the diet lasted only 16 weeks, but still.
How to Use This Information
Chances are if you are one of the legions of women trying to kick, spin, or Nordic Trac your fat off, please stop. At best, you'll lose a bit of fat and probably more muscle in the long run.
If you used to be plum-shaped, you will have a smaller plum afterwards. If your butt used to look like an old, collapsed sofa cushion, it looks like an old, collapsed throw pillow.
In addition, aerobics is generally a poor, ineffective way to lose body fat. Calorie consumption is, in spite of everything the legions of Jillian Michaels would say, too little to do so much.
It is much more effective in the diet and it is even better to combine diet with weight training, ie weightlifting. The combination of the two modalities seems to almost oppose physics – gaining weight (the right kind of weight) and losing the right weight (fat) at the same time.
Here is the program that the women used in the study: If you want to copy it:
Exercise Complex 1
- Romanian Deadlift
- Swiss Ball Squat
- Bench Press
- Lat Pulldown
- Dumbbell Shoulder Press
- Incline Dumbbell Flye
- Seated Row
- Dumbbell Side Dumbbell
- Hyperextension (for the lower back)
Exercise Complex 2
- Leg Deflection
- Leg Extension
- Leg Cuff Close-Grip Pulldown
- Arnold Press
- Cable Crossover
- Breast Supported Dumbbell
- Face Pull
The women did the exercises three times a week, weekly, and then only on week one trained twice in the fourth week. After four weeks, they performed the exercises in complex 2 for four weeks, using the same frequency as for complex 1. Then they would return to Complex 1 for the next 4 weeks before switching back to Complex 2.  They did 4 sets of 10-12 reps on each exercise and increased the weight when needed. The rest periods were 60 to 90 seconds between sets.
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- Miller T1, Mull S1, Aragon AA2, Warrior J3, Schönfeld BJ4, "Resistance training combined with diet reduces body fat while maintaining lean mass regardless of metabolic rate at rest: A Randomized Trial" Int J Sport Nutr Exercise Metab. 2018 1 January; 28. (1): 46-54.