Men, Women Have Different Diet, Exercise Goals

Men and women tend to approach diet and exercise from different perspectives. Expert observations with regard to differences in training styles between men and women reveal:
Different goals: Although men care about what they weigh, they are more likely to create a challenging goal to get there, such as doing 10 more squats or lifting 20 more pounds. Women, on the other hand, are more likely to focus on getting to a certain number on the scale as their challenge.
Naming specific performance goals rather than seeing workouts only as a means to achieve a certain body weight makes you more successful, says Mark Anshel, Ph.D., a professor of health and human performance at Middle Tennessee State University. Having a specific physical challenge to strive for that is tough yet achievable increases motivation and keeps workouts more interesting. To keep things fresh, once you have met one goal, find another. This allows you to revel in mini-successes over and over again. Personal benchmarks also push you to try harder in the moment, translating to a fitter body later. "When I move a woman's mind-set away from the scale and challenge her to drop a minute from her mile time, she trains better," says Pete McCall, an exercise physiologist with the American Council on Exercise. Examples of challenges are practically endless, from raising the incline on the treadmill, signing up for a 5K, doing extra sets, weight or reps, or adding speed or minutes to your normal routine. Eating habits: The same tactic can be used for diet. For example, each morning, choose a different healthy eating goal such as adding an extra serving or two of veggies, having water instead of soda or bringing your lunch instead of eating out. One study found that women binge eat more than men do. When emotions rather than hunger spark the urge to eat, the likely scenario is that pounds and inches will increase over time. Here, the experts all agree that you must think of food as fuel. If you are truly hungry or need energy for the task at hand, by all means have something to eat, preferably a healthy meal.
Eating as a way to deal with stress or boredom, on the other hand, can very easily become a self-sabotaging weight-gaining habit. This isn't to say you must count every single calorie or weigh/measure each bite. Another observation: Guys don't usually munch on things like 100-calorie snack packs; in fact, research shows men are less likely to eat goods labeled as diet or low-cal than women. Get more nutrients and less processed foods in your diet by focusing more on whole foods, which are both physically and psychologically more filling. Great snacks include nuts, turkey, cheese sticks, fruit and vegetables.

Strength training vs. cardio: Check out most cardio classes, and the majority of participants will be female, while on the weight training floor most will be male. The majority of women favor aerobic activity, while only about 17 percent regularly strength train. Weight training builds valuable muscle tissue, which is the key to burning extra calories throughout the day, long after your workout is over. Each added pound of muscle means a stronger, more toned, solid physique -- and because the more muscle you have the more calories you burn, managing weight is not nearly as difficult. Holly Perkins, an ExerciseTV trainer in Los Angeles, advises putting cardio on the back burner and making strength training 60 percent of your routine. Strength training also increases body satisfaction, a study from the University of Houston reports. Mindset: "Most men throw themselves into an exercise program without much planning, while most women ask a lot of questions and overthink things, which can create excuses and lead you to put off starting," says Tracie Rogers, Ph.D., assistant professor at the Arizona School of Health Sciences. The advice here is to skip right to the action and results. Lace up the shoes and head out for a quick walk or jog, or sign up for an exercise class now, instead of waiting for "just the right time."
Source: Wellness
Add news

Related Posts / Articoli correlati