As a female have you ever wondered why you are finding it difficult to build muscle and lose belly fat when compared to male counterparts in the gym?
Well, if you’re wondering why it so, you are not alone. When it comes to fitness, many women struggle with building muscle and losing belly fat. It’s a challenging feat, no doubt but it’s not impossible.
With the right approach, it is possible to achieve your weight loss goals and improve your overall health in a systematic and sustainable manner. This article will outline a scientifically supported strategy for helping females gain muscle and burn fat the easy way.
Nonetheless, a person’s ability to gain muscle and shed fat is mostly determined by genetics and other personal characteristics related to the body type. Therefore it is important to understand your body and devise a strategy that is safe and suitable for your body depending on your fitness objectives.
Before going into the mechanics of gaining and weight loss or dropping those love handles, we need to understand the muscular structure of the female body.
According to studies, both men and women both grow the same amount of muscle after strength training on a regular basis. Actually, there is no distinction based on either race or the age factor.
The main difference is that men naturally have more muscle mass built in their bodies than females do; therefore they start out with more muscle mass than females and therefore it is easier for them to build muscles and lose weight faster than females do.
Men also have a higher levels of testosterone in their bodies than women do. Therefore it makes sense to assume that men would have higher rates of muscle protein synthesis than women as testosterone aids in enhancing muscle mass by boosting the process of muscle protein synthesis.
However, given the same amount of muscle mass, this study discovered that women have a faster rate of muscle protein synthesis than men do. Speaking of testosterone, studies show that women may develop muscle growth without the help of androgens, the most frequent of which is testosterone.
Additionally, it also appears that in women, the process of gaining bulk is taken over by growth factors (growth hormone and IGF-1). Women produce the same amount of IGF-1 that males do, but produce up to three times as much growth hormone.
In actuality, a woman’s production of growth hormone is closely related to her levels of oestrogen; the more oestrogen she has, the more growth hormones she generates. Even though women have a hormonal edge over muscle building, there are other additional aspects that need consideration including the level of your body’s metabolism, architecture, neurology, and physiology which influence your ability to grow muscle and lose fat.
The term “body recomposition” is frequently used to describe the process of gaining muscle mass while simultaneously decreasing fat, thereby affecting weight loss in the body.
For a very long period, it was believed that only obese individuals underwent this medical procedure in order to remove the excess amount of fat in the body. Fortunately with cutting edge modern technology, there is sufficient research to show that body recomposition occurs faster in athletes who use weight training techniques as well.
A typical objective for athletes is to improve their body composition by gaining more muscle and losing more fat. This combination obviously has many health advantages, but it also enhances athletic performance and might be quite crucial if you want to succeed in your quest for overall health and fitness, even though you may or may not be training as an athlete.
For the natural recomposition of the body, there are two crucial elements required to be present in the body.
One is the nutritional aspects of the body and progressive resistance training of the muscles in a phased manner combined with endurance activities of the other organs in the body like the heart.
Therefore other aspects related to the body such as level of metabolism, the body composition, and sleep/rest processes of the body are equally significant.
As you are probably aware, resistance training, also often known as strength training or weight training, involves applying external friction to the contraction of muscles in order to increase muscular growth, anaerobic endurance, and levels of strength.
The rate of muscle mass gain is directly impacted by resistance training. The beauty of resistance training programmes is that they allow for the development of personalized workouts with respect to intensity, volume, movement, targeted muscle groups, etc., all with the aim of enhancing the gain in muscular mass and strength.
Therefore each resistance training exercise program is customized depending on various. These programmes that focus on resistance training in individuals are effective in increasing muscle mass, but they also have special advantages for fat loss.
A new systematic study and meta-analysis shows we can lose around 1.4 per cent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or aerobics.
Without altering your diet or adding cardio to your sessions, strength training alone still results in a favourable decrease of body fat. Lifting weights stimulates muscle cells to release certain particles that urge fat cells to switch on their fat-burning mechanisms.
Exercise workouts that raise the heart rate and breathing rate while enhancing the levels of energy and stamina in the body are known as endurance workouts or aerobic exercises.
Endurance training, also known as cardiorespiratory fitness enhances the heart health and the lung health. To reduce the high levels of body fat and in order to burn fat faster, aerobic activity is frequently incorporated into the exercise training plans.
Endurance exercise boosts the effectiveness of aerobic energy production and enables the body to burn a higher percentage of fat for fuel faster as part of a weight-loss or weight-maintenance programme.
Though there has been a lot of research done on the levels of volume and intensity, workout sequencing, repetitions and sets, movement duration, and rest intervals in an effort to maximise muscle growth, the levels differ from body to body for each individual.
The American College of Sports Medicine (ACSM) recommends beginners to do 1–3 sets of 8–12 repetitions of each action at 70–85% of their one repetition maximum (1RM), and advanced athletes to perform 3–6 sets of 1–12 repetitions at 70–100% of their 1RM. However, these levels again depend on each individual’s body’s resistance levels and is just a thumb rule.
Therefore, in addition to a 15-20 minute HIIT workout, if you want to maximise muscle growth, you need opt for increased volume (repetitions x sets) and intensity (loads). A total of four rounds of four minutes of work and one minute of rest, or a full 20 minutes, can be added to your resistance training. You need to experiment on your body’s levels, and start off in a gradual manner.
Burning fat and building muscle goes beyond visits to the gym and the grocery shop. It entails exercising in a proper manner, eating a balanced diet and providing the body with the much needed rest and sleep.
When muscle protein synthesis outpaces muscle protein breakdown and creates a positive net protein balance, there is a condition generated that is known muscles hypertrophy. This implies that the muscles in the body grow larger and expand.
Resistance training and protein intake both promote muscle protein synthesis. Eating protein directly affects the gain of muscle mass since dietary proteins provide amino acids that are utilised to create body tissues.
There are many different protein sources available. In addition to being a suitable choice for restrictive diets, plant-based proteins like pea or sprouted grains and beans are highly advised because they don’t put undue strain on the kidneys and are easier to digest.
However, if you are non-vegetarian and your meal preferences are meat and fish, then wild fish or lean meats like chicken and turkey are your better bet for a healthy lifestyle.
Whey protein is one of the scientifically proven dense supplements, aids in increased muscle growth and fat loss. It aids in repairing muscle damage and increasing muscular mass. This makes whey protein a great choice for pre- and post-workout nutrition.
Losing belly fat and building muscle are two essential components of maintaining a healthy lifestyle. Belly fat is not only unappealing for physical body looks on the external side, but it’s also linked to several other internal health issues such as diabetes, heart disease, and even certain types cancer in the body.
On the other hand, building muscle helps you burn calories even when you’re not working out, boosts your metabolism, and improves your strength, besides improving your body’s external looks.
Rest and recovery are two critical components of a healthy and effective full body workout, apart from the nutritional aspects. Strenuous physical activity in the parts of the body puts stress on the various muscles and joints, leading to microscopic tears and inflammation that occurs due to the friction. While this friction is necessary to stimulate muscle growth and improve fitness, it also requires adequate rest and recovery to repair and regenerate.
The tissues that are present in the muscles that are being exercised have the capacity to repair themselves. Without proper rest and recovery, the tissues in the body may not have enough time to heal, leading to injury, and permanent damage to the muscles.
Incorporating rest days as a part of a healthy exercise plan allow the body’s tissues to recover, rebuild and adapt to the stress of exercise, while also reducing the risk of injury to the muscles.
It’s also essential to get enough sleep, as this is the time when the pituitary gland in the brain produces growth hormone (GH), which promotes the growth and regeneration of bone, muscle, and other tissues. It also plays a crucial role in growth, development, and metabolism throughout life.
The growth hormone (GH) also helps to regulate the metabolism levels in the body by breaking down fat levels and release the level of glucose into the bloodstream, thereby providing fuel for the body’s energy needs throughout the day. It also plays an important role in maintaining a healthy body composition by increasing the level of muscle mass and reducing body fat.
In conclusion, proper rest and recovery are crucial aspects of any successful fitness program, as they not only help keep the body in shape, but also reduce the risk of permanent damage to the muscles and the bones in the body.
A physical workout in the form of exercise is a type of physical stress on the parts of the body that has many advantages for the body. At the same time it can be harmful for mental health when mixed with persistent psychological stress.
The body produces a hormone cortisol more frequently under stressful conditions, high levels of which can lead to additional health issues for the body such as weight gain, deterioration of the immune system and high levels of inflammation.
The practise of mindfulness and stress reduction is an integral part of a beneficial whole-body workout. Meditation, deep breathing, and yoga are a few mindfulness and stress-reduction practises that can help lessen the damaging effects of stress on the body.
These techniques have been demonstrated to lower cortisol levels, lower blood pressure, enhance immunological functions in the body, and elevate moods, leading to better performance and faster results on the weight loss goals.
Additionally, by encouraging improved mind-body awareness, mindfulness can increase the efficacy of an exercise. It not only improves the form and technique of exercise, it also lowers the risk of injury and maximises the health benefits of exercise, by concentrating on the here and now and the physical sensations in the body, which indicate that the body needs rest.
Incorporating mindfulness and stress-reduction techniques into a fitness routine is one approach to maintain consistency and avoid burnout. By reducing stress and improving mental clarity, people can approach their workouts with more concentration and vigour, which leads to an increase in motivation and satisfaction.
In conclusion, building muscle and losing belly fat for females may seem like a daunting task, but with the right approach, it can be achievable. Managing a lifestyle consists of building a set of habits over a period of time, whether it is eating habits, sleeping habits or building regular exercising habits.
All habits play important roles in achieving your fitness goals and managing a healthy lifestyle that increases the longevity. Always remember that weight loss is a consistent process and takes time and therefore it is important to be patient