Am I triggering perhaps some masculine hormones with the weight lifting and strength exercise?
FAT-BURNING Q & A, WITH TOM VENUTO, CSCS, NSCA-CPT, THE FAT LOSS COACH
Dear Tom,Thank you for the enjoyable newsletter each week.
I've been contemplating trying your program, but I have the ollowing concern:I am 42 years old female, 5'7, 138 lbs. I have never been considered fat, and my weight has been stable for all my adult life. My most ambitious goal is to lose 10 pounds, which I often achieved in the past during busy times, mostly just because I had no time to eat, or during times when I had more time for exerciseI would like to reshape somewhat, as in recent years my shape has shifted to a slightly thicker mid-section and I tend tobe a little "thick" all over if you know what I mean.
I recently started a kick-boxing class 2-4 times a week, which incorporates 45 minutes of cardio and 30 minutes of strength training.This is far more strength exercise than I have ever done (I've always been a runner), even though the weights we use in the classare not that heavy.I have noticed however that whenever I do regular weight training programs, my lean arms start bulking up in a masculine "body builder" sort of way. This is not my goal. I want to lose the fat, but I do not want to add a muscle in a bulking-up way.
What is your suggestion? Your program sounds really interesting, but I'm wondering if it's just for bodybuilders and if you will tell me to lift heavy weights? Why do I gain muscle so easily? Am I triggering perhaps some masculine hormones with the weight lifting and strength exercise? I will greatly appreciate your input.
Thank you and best regards,Lana
ANSWER:
Hi Lana. Thank you for your email
It is usually very rare for women to experience "bulking up" due to the lower levels of testosterone hormone that females have compared to men. However, some women may have higher hormone levels, but also they may lean more towards what's called a "mesomorph" body type, which means you have the genetically-inherited body structure and physiology to gain muscle very easily. From what you described, (easily reaching your goals in the past, a little bit "thick" in the muscle bellies, and gaining muscle easily), I'd say you are leaning towards mesomorph. That's good news for you because it means you will most likely be able to get lean and stay leaner when you apply the nutrition and training, because you have those "good muscle genetics", as compared to someone with an "endomoprh" body type (which is the body type that tends to store fat more easily and let it go more slowly) It's only bad news if you find that you are gaining more muscle than you want (actually, a lot of us guys wish we had that problem! Muscle is hard to build for most people) The solution is, if you do not want to look like a bodybuilder, then simply don't train like one. However, you CAN still eat like one! Let me explain.
My Burn The Fat program DOES recommend bodybuilding-style weight training programs. these are programs based on body part split routines, and more volume, for example. However, you don't necessarily have to follow them. You can follow the nutrition part of the program and select a training program that is more suitable for you given your body type and your personal goals. Your choices are nearly limitless. bodybuilding training is HIGHLY effective - it's exactly how I got my physique to look the way it does today - but maybe it's not for everyone.
Actually, The Burn The Fat program is primarily a nutrition program and the majority of the information in the book is about fat burning diet techniques. In 24 years of working out and 17 years as a fitness professional, I have NEVER found a better method of fat burning nutrition than the bodybuilding method of eating. It just plain works!
These "body-builder" nutrition eating guidelines include: For fat loss, set calorie intake at a conservative deficit approx 20% (very low calorie diets cause metabolic slowdown you cant starve yourself, you have to burn fat and feed your muscles)
Although there is a lot more detail to it, this is "bodybuilding-style" nutrition in a nutshell and it is incredibly effective for improving your body composition. It all seems pretty common sense, too doesn't it? The only part that is a little counter-intuitive for most people is the part about eating every three hours, because most people are so used to starvation diets -- well, they don't work! (but thats another conversation)
So, my recommendation is to follow the nutrition part of the program and to choose a different exercise program, but be certain that it includes cardio and some form of strength training, but not necessarily bodybuilding workout routines. Your options for your exercise and training are nearly endless. You mentioned kickboxing classes that had a strength component - that might be the perfect thing to stay with. And if you are a runner, then by all means run as part your cardio component. You will find that "body-building" style nutrition is not just for bodybuilders -- it is for ANYONE who wants to get really, really lean.
Follow the nutrition part of the program and find the workout program that you enjoy, which suits your body type (mesomorph, endomorph, ectomorph, etc), and you will be very pleased with the results.
It is usually very rare for women to experience "bulking up" due to the lower levels of testosterone hormone that females have compared to men. However, some women may have higher hormone levels, but also they may lean more towards what's called a "mesomorph" body type, which means you have the genetically-inherited body structure and physiology to gain muscle very easily. From what you described, (easily reaching your goals in the past, a little bit "thick" in the muscle bellies, and gaining muscle easily), I'd say you are leaning towards mesomorph. That's good news for you because it means you will most likely be able to get lean and stay leaner when you apply the nutrition and training, because you have those "good muscle genetics", as compared to someone with an "endomoprh" body type (which is the body type that tends to store fat more easily and let it go more slowly) It's only bad news if you find that you are gaining more muscle than you want (actually, a lot of us guys wish we had that problem! Muscle is hard to build for most people) The solution is, if you do not want to look like a bodybuilder, then simply don't train like one. However, you CAN still eat like one! Let me explain.
My Burn The Fat program DOES recommend bodybuilding-style weight training programs. these are programs based on body part split routines, and more volume, for example. However, you don't necessarily have to follow them. You can follow the nutrition part of the program and select a training program that is more suitable for you given your body type and your personal goals. Your choices are nearly limitless. bodybuilding training is HIGHLY effective - it's exactly how I got my physique to look the way it does today - but maybe it's not for everyone.
Actually, The Burn The Fat program is primarily a nutrition program and the majority of the information in the book is about fat burning diet techniques. In 24 years of working out and 17 years as a fitness professional, I have NEVER found a better method of fat burning nutrition than the bodybuilding method of eating. It just plain works!
These "body-builder" nutrition eating guidelines include: For fat loss, set calorie intake at a conservative deficit approx 20% (very low calorie diets cause metabolic slowdown you cant starve yourself, you have to burn fat and feed your muscles)
- Zig zag or cycle calories (increase and decrease calories to prevent metabolic slowdown)
- 5-6 small meals a day, each spaced approx 3 hrs apart (helps increase metabolic rate, stablize blood sugar/insulin and maximize retention and or growth of lean tissue)
- consume a lean protein food like chicken, fish or egg whites with every meal (increase thermic effect of food and positive nitrogen balance)
- eat natural sources of starchy carbohydrates and grains with every meal (oatmeal, yams, brown rice, 100% whole grains, etc)
- avoid the refined sugars and refined grains/carbs as much as possible
- eat generous amounts of fruits and vegetables
- 40-40-20 ratios of protein carbs fat and adjust as necessary according to body/metabolic type - keep fats low, but include essential fats such as fish, nuts or flax
- Avoid alcohol or keep to bare minimum (list of negative effects too long to include here)
- Drink plenty of water, a gallon or at least 1/2 your body weight in ounces per day as a minimum are good guidelines
Although there is a lot more detail to it, this is "bodybuilding-style" nutrition in a nutshell and it is incredibly effective for improving your body composition. It all seems pretty common sense, too doesn't it? The only part that is a little counter-intuitive for most people is the part about eating every three hours, because most people are so used to starvation diets -- well, they don't work! (but thats another conversation)
So, my recommendation is to follow the nutrition part of the program and to choose a different exercise program, but be certain that it includes cardio and some form of strength training, but not necessarily bodybuilding workout routines. Your options for your exercise and training are nearly endless. You mentioned kickboxing classes that had a strength component - that might be the perfect thing to stay with. And if you are a runner, then by all means run as part your cardio component. You will find that "body-building" style nutrition is not just for bodybuilders -- it is for ANYONE who wants to get really, really lean.
Follow the nutrition part of the program and find the workout program that you enjoy, which suits your body type (mesomorph, endomorph, ectomorph, etc), and you will be very pleased with the results.
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