#TeamRTSF Client @annadavid18 checking in. The very information in this series is what I have applied to my training methods to get females into their best shape, for life. Not for a contest, or aphoto shoot. Just lean for life! Re defining genetic settling points.
Metaphorically speaking, Women are "screwed" in terms of fat loss.. To fix that, just be a man.. ---Fat Loss For a Females vs Males :
The old Mantra ; High reps to tone for females, which has been discredited by "experts".. I use that loosely.
Actually is partially true.
The high rep portion...Toning isn't a real thing.
Women are superior to men in high rep work, evidentially in a statistical manner - it's definitely of significance.
You women can handle higher frequency than men, as a result of less generated force, which provides less metabolic stress, less lactic acid build up & less recovery time required.
It's important to note these differences, as women generate less force, they generally require higher amounts of repetitions to achieve adequate total equative volume in a given session.
Partially contributing to this is the small quantifiable measure of more type 1 muscle fibres, which aid endurance type activities.
This doesn't discredit high load, low rep work - this just emphasizes credible performance ranges.
Also significant to note that we touched on, is menstrual cycles that plays an integral role in ones performance. The follicular & luteal phase, which alter a females performance levels through a host of hormonal variations, from progesterone to estrogen etc.. These affect the nutritional portion a bunch more!
As we can see, there's credible difference between genders on a physiological level - that are incredibly significant to note as a coach, or as a female programming yourself.
Now, let's transition to the interesting stuff in regards to Nutrition & Metabolism!
Illustrating the substantial differences in dieting a female/male.. Why women's weight is so stagnant, why women are so much more delicate with dieting, why women are so prone to E.D's & hormonal disturbance