At the beginning, we must accept the obvious fact that men and women have unique physiology. This means that they have different needs when it comes to health, fitness and nutrition. Especially in different stages of life from puberty to middle age and in every stage of life there are general differences that should be taken into account in the lifestyle and design of a bodybuilding program. Unfortunately, many researches in the field of fitness and bodybuilding are still conducted on men and not necessarily for women, but still, researchers are trying to produce and publish new and updated materials in this field for women.
Don’t worry about building muscle and losing your elegance!
Most of the women who follow the weight loss process are a little worried about strength training. It’s because they don’t like their bodies to become too muscular and masculine and lose their feminine elegance. In fact, this is an unnecessary worry because if you do bodybuilding, your body is not supposed to look like a man’s body, because a basic training program for women’s bodybuilding is completely different from professional athletes in this field, and your bodybuilding program is designed according to your goals, so you are very worried. Don’t be the subject.
Do not be afraid of strength training.
Women are often advised to focus on aerobic or cardio exercises. Whether for fat burning and weight loss or for its benefits such as strengthening the heart function. But strength training should not be ignored because strength training is very important for women throughout their life.
Holly Roser, a personal and professional trainer in this field, says: Cardiovascular health and injury prevention are not the only benefits of strength training. Rather, you can improve your bone density through these exercises.
According to Harvard University, doing strength exercises is accompanied by an increase in bone density and prevents osteoporosis and fractures in old age. Osteoporosis is a condition in which bones are severely weakened and their level of fragility increases. This problem affects women four times more than men, but it can be prevented to a significant extent with strength training.
Also, doing strength exercises can help maintain the muscles of the body, which makes the muscles indirectly protect the bones. And also by increasing the metabolism, they can help to lose weight. So, by performing strength exercises, you can protect your bones and hit the target with an arrow.
And we must also state that research shows that women who have a significant contribution to strength training in their program have higher self-esteem and self-confidence.
Include high-fiber carbohydrates in your diet
These days, most people who are looking for weight loss and diets, especially women, have a misconception that to maintain fitness and lose weight, you should avoid carbohydrates! Of course, this is true in women’s fitness for many foods containing carbohydrates, but not all of them. Carbohydrates that contain high fiber, such as beans, legumes, starchy vegetables, whole grains, whole grain bread, etc., are not only the cause of obesity, but also make you feel full throughout the day and help your intestines to digest and absorb food. they do
Most of the time, women do more harm than good by avoiding high-fiber carbohydrates. Because while depriving themselves of energy-rich carbohydrates, they are exposed to cravings for sweets and sugar. While carbohydrates rich in fiber can reduce people’s desire for sweets and save them from behaviors such as overeating and snacking. Do not be afraid after consuming fiber-rich food and fruits such as bananas and starchy vegetables such as potatoes.