Comparison of female fitness effects

Under the same training frequency, the difference in the effect of female fitness can be up to 3-5 times. The essence has little to do with the "effort level". The core is affected by the three variables of physiological basis, training matching degree and life scene. There is no universal "effect benchmark".

I took care of two particularly representative girls during the same period. They were both 28 years old, between 164-166 in height, and both had an initial weight of around 60kg. They agreed to come 4 times a week, 1 hour of strength + 20 minutes of aerobics each time, and the diet was similar. Even the initial body fat difference was only 0.3 percentage points. When measuring the circumference in three months, the difference was jaw-dropping: Little A's body fat dropped to 22%, her waistcoat line was clear, her hip circumference increased by 3.2cm, and her waist was a bit bigger than the jeans she wore before. ； Little B's weight has increased by 1.8 kilograms, and her body fat has only dropped 0.8 points. But before, she could hardly squat with an empty bar, but now she can squat 40kg stably. The pain that has plagued her for five or six years has only lasted half a day in the past two months.

I had posted a comparison between these two girls on WeChat Moments before, and the comment section immediately broke into two groups. One group is the "calorie counting party" who are obsessed with calories. They insist that Little B secretly eats too much, otherwise it is impossible not to lose weight. ； The other faction is the "female-friendly faction" that focuses on hormones. They say that women's testosterone is only 1/20 of men's, so it is normal not to lose weight, and the pursuit of low body fat is purely harmful to the body. In fact, both sides are right, but they only touch on one side of the truth.

Little B was originally a sprinter. After training for five or six years when she was a child, her muscle mass is naturally about 2kg higher than that of ordinary people, and her basal metabolism is also nearly 200 calories higher. Under the same dietary framework, her caloric gap is much smaller than that of Little A. It is normal not to lose weight, but her muscle synthesis efficiency is naturally higher, so her strength increases more than twice as fast as ordinary people. Oh, by the way, I have also met students with polycystic cysts and hypothyroidism. Their metabolism is 30% lower than that of healthy women of the same weight. With the same training and diet, she loses 3 pounds in a month, but she loses 2 pounds in half a year. She is not lazy. It is much more useful to check the endocrine system first than to keep training.

Don’t think that just “scientific training” will definitely lead to the same results. You have to first see if the training program can be embedded in your life. A girl who works in Internet operations came to me before and said that she followed an online blogger to practice six times a week for two hours each time. After practicing for three months, there was no change, and her hair was falling out a lot. I looked at her schedule. She worked overtime until 11 o'clock every day. Sometimes she had to stay up late to change her plan. She relied on coffee to keep her spirits up when she came to the gym. The amount of training had long exceeded her recovery threshold. Her cortisol was rising every day. She was good without losing muscle. Why did she expect to lose fat and gain muscle? Later, I changed it to two exercises a week, and she only practiced the core of her hips and legs for 40 minutes each time. She didn’t need to add anything else, and she didn’t have to have a strict diet. She just replaced the full-sugar milk tea in the afternoon with sugar-free. Two months later, she took photos for me. Her hip circumference had increased by 4cm. The suit pants that I couldn't fit into before were now looser around the waist. Even the headaches caused by overtime work were much reduced.

Research on exercise physiology has long confirmed that women's cortisol stress response is about 30% higher than that of men, and the peak muscle synthesis is 6-8 hours later than men. If you cannot ensure more than 7 hours of sleep after training, the efficiency of muscle synthesis will be directly reduced, and in turn, waist and abdominal fat will accumulate. Think about it, after finishing hip training, one person goes back to sleep for 8 hours, while the other person goes back to coax the baby and has to change the work plan until 12 o'clock. It's strange that the effect is the same. There is also a difference between the uterine period. Some girls are in so much pain that they can't get out of bed for a week, while some girls can still do yoga slowly for half an hour during the uterine period. The difference in this week accumulates, and three months is a difference of 12 days of training. It is normal for the effect to be doubled.

Really don’t set yourself up by other people’s standards. If you just want to look good in clothes, then don’t worry about the number on the scale. It will work if your girth is off or your pants are loose. ； If you want to improve your powerlifting performance, then an increase in strength will be the result, and an increase in weight will not matter at all. ； If you just want to improve your sub-health, then sleeping soundly, having no pain in your aunt, and not being out of breath when climbing stairs are better than anything else.

I have been a coach for so many years, and what annoys me the most is when people ask me why I can't do it myself, using the online standards of "the vest line is out in 3 months" and "butt increases by 5cm in half a year." Everyone's body, life, and needs are different. Fitness is a matter of comparing yourself with yourself. If you can squat 5kg more today, your waist circumference is 1cm smaller this month, and your aunt's pain is less, then you have won. What are you comparing to others, right?