In gyms you usually see women in the cardiovascular sector and to men in bodybuilding. The new trend is for girls to train with boys”, says Martín Colacilli, national professor of Physical Education.
The teacher explained that the muscle increases when subjected to stress with strength or power training. “Men have a greater amount of muscle mass. The amount of testosterone in the blood is much higher in men, and that is why it is easier for him to generate muscle mass”, he describes.
Then recommend “stop spending so many minutes on the treadmills and aerobic machines, and spend more time doing strength exercises to increase muscle strength. You have to stop being afraid of him.”
Read: Weight Training: Why You Should Incorporate It & 10 Tips For Beginners
According to Colacilli, for many years a kind of weight phobia was generated in women’s trainingwho then turned to aerobic activity to lose weight, without changing their diet.
“They kept the diet and increased the number of hours per weekto lose weight ”, described the coach.
However, he noted that the trend current is resorting to nutrition to control the amount of fat in the body. “If there is too much fat, it must be controlled at a nutritional level,” he stated, therefore, he advised consulting a nutritionist, then, to indicate the necessary changes in diet.
Regarding those women with large increases in muscle mass and volumized bodies, He said that we would have to see what their diet is, what amount of protein they eat daily. More than three grams of protein per kilo of daily weight is a lot. “And you have to see how many years they’ve been training that way, because a body takes years to build“, reflects Martín Colacilli.
The Women can train heavy and it won’t change their bodies. That body change you see is usually from high-protein diets or anabolic steroid supplementation, he noted.
Read: Do you want to start with weights? Know the myths and benefits in training
Less fat and more muscle
In this context, an important role is played by basal metabolism. “It is the amount of energy needed to keep the body alive“, Explain. A very easy account is made: 30 is multiplied by one’s own weight to know how many calories are necessary to live.
“If I weigh 100 kilos, it’s 3,000 calories,” he exemplifies. But that calculation does not take into account daily activity, which wastes energy. The concept of basal metabolism and the amount of muscle are linked.
A person who has more muscle expends more energy. With this increased weight is lost while you are not training.
An example, if two girls weigh 50 kilos and one has more muscle than the other, the one with the most muscle loses weight while not doing physical activity because its expenditure is higher.
The proposal, then, to train with weight and thus build muscle?
“That the girl who used to go on the treadmill for an hour, invest that hour like this: ten minutes to warm up and ten to calm down again. She has forty minutes left for strength training,” she adds. This one is going to increase your muscle mass without changing your physiognomy.
“It will not look like a patovica but rather it will be molded without the need to do extreme weights. Going to the weights is to also achieve a weight loss ”, recommends the physical trainer.
For CStart with strength work, routines of three series are indicated, from ten to twenty repetitions of different muscle groups: “legs, buttocks, and the upper body, which is very important in women who are quite weak. This is counteracted with back exercises, to bring the shoulders back and align the back again”, indicates Martín Colacilli.
But, what is the key to knowing what the appropriate load is?
It’s a weight with which you can only do ten repetitions, when you start. The idea in strength training is to do the repetitions indicated by the coach and not be able to do one more”.
In this type of training, the ten to twenty repetitions at a start. When the person is more trained, it can be done less than ten: eight, six, four.
“And not one more can be done because the weight is high for that person. The amount of weight is measured, then, with the repetitions and with the failure. Failing means that you cannot do more repetitions than planned ”, explains the trainer.
Another factor that affects the muscle gain is food. “A person who wants to increase their muscle mass you have to increase your diet to protein level. If the diet is low in protein, muscle gain will also be low”, Colaccilli differs.
Weight training has more than one advantage: it builds muscle mass and reduces osteoporosis.
“The Bones grow according to the pull they receive from muscles. That traction makes the bone stronger. People who have osteoporosis need to start with a strength training plan. Those who want to prevent it should start it from youth ”, says the physical trainer.
More benefits? It’s fun, it’s not monotonous and it requires concentration.
“The Women can train with weight, with a lot of weight and the body will benefit. PBut everything has to have a progression and be controlled by a professional. The ideal is also to have a nutritionist who controls the diet. And a doctor who gives the physical fitness to be able to train, ”she concludes.
