This is the second part of a series of articles about training girls . In this article, you will learn about proper nutrition and diet during exercise. Also watch exercises in the gym for girls .
Women do not need to train in any other way. They can train on the same principles as men to get visible results, but what about diet? Should women eat differently from men? Not really.
Nutrition for girls during training
The metabolism of men and women is very similar, except that women burn fat well, using it as an energy source, better than men. This may be one of the reasons why women are better off choosing a low-carb diet.
The main thing you need to establish is the total calorie intake. Women need fewer calories than men, because men have more muscle mass and less fat (relative to total body weight) than women. The amount of protein, carbohydrates and fat is determined by the amount of calories consumed.
We show that women do not need to train or eat differently than men. Then why do we always see women in the gym doing hours of cardio and lifting light dumbbells for an infinite number of repetitions?
This is most likely due to poor information or even misinformation (from the media) about how a woman should train. What about diet? One of the most common breakfasts recommended for women is yogurt and banana. There is nothing wrong with yogurt or banana, but where is the protein and polyunsaturated (essential) fatty acids? If you are a woman who is trying to build muscle, you need to eat enough protein and good fats (essential fatty acids). It's time to stop flipping through the media and personal misinformation, and it's time to get educated and get results. In this article, we will introduce some basics on nutrition and exercise!
Nutrition for Women - General Recommendations
Before moving on to the recommended diets for women trying to burn fat and strengthen their muscles, let's look at some general recommendations regarding nutrition.
A huge factor in the diet is calories - against the lack of calories; the amount of your calories determines whether you lose weight or gain. Eating too many calories leads to fat deposition. But if you do not eat enough calories, you will not build muscle. Establishing the number of calories absorbed and counting the number of calories eaten each day is necessary to burn fat and build muscle.
Although total calorie intake is the most important dietary factor, the ratio of protein to fats can determine the loss of muscle or adipose tissue. A diet that contains 80% calories from carbohydrates, 10% from protein and 10% from fat will give different results from a diet that holds 40% calories from carbohydrates, 40% from protein and 20% from fat.
You should drink enough water every day. Try to drink at least eight glasses of water per day. Consuming enough water contributes to optimal hydration, as well as a feeling of fullness without additional calories. Sometimes people cheat on water with hunger. Therefore, maintaining hydration can also prevent overeating.
Choose fresh, unprocessed foods instead of pre-packaged and processed ones. Packaged foods are packed with preservatives, especially sodium and saturated fats, and often have high sugars, such as high fructose corn syrup.
You will be surprised how quickly you can lose weight just by cooking at home, instead of eating fast foods and convenience foods. You also save a lot of money!
Insulin is a “storage" hormone. When it is produced, fat burning slows down. To control insulin production, choose carbohydrates with a low glycemic index, and you can reduce weight gain or increase its loss. Stable blood sugar also improves energy and mood. All our diets are based on insulin control, which leads to a set of muscle mass with virtually no fat gain.
In addition to building muscle, you need to eat enough protein to support the production of new muscle protein. You may not be used to eating as much protein as our diet recommends, but as soon as you get on track, you will not only have no problems, you will also enjoy how full and satisfied you feel.
Polyunsaturated fatty acids are essential for the entire body to function properly. Dietary fats are notorious for their dietary fads of the 80s and 90s that promoted the use of minimal amounts of fat, but in fact, essential fatty acids are essential for our body and are part of a healthy diet. Consuming fat does not mean putting off fat. In fact, most fats containing omega-3 and omega-6 fatty acids help support the process of burning fat and maintaining a toned body. Do not be afraid to eat healthy fats. Also, be sure to add foods with quality fatty acids, such as fish oil or flaxseed oil.
Women do not need significant differences from men in the diet. One metabolic difference between a man and a woman - the female body is easier to use fat as an energy source, while lowering carbohydrates (sugar) in the blood, than a man, which is the reason why a woman is prone to better results on a low-carb diet. Due to this fact, we recommend that women follow a low-carb (non-carbohydrate) diet to lose fat and build toned muscles.