The differences in men's and women's training is not so much understanding what your body needs, but re-programming yourself and your ideas about what you want! Let me explain.
If you ask the majority of women what they want, you'll most likely hear "Lose some weight", "Tone up my muscles", "Firm up my butt and hips", "Flatten my tummy", or other similar things. If you ask the majority of men, you'll probably hear "Build bigger chest", "Build bigger arms", "Lose my gut", and other similar things.
There's nothing wrong with any of these goals. But unfortunately they're not seeing the big picture. Essentially what everyone needs, both men AND women, is a balanced workout. I know of course you've hear it before, but how many people actually know what a balanced workout is? The long and short of it is that most women tend to prioritize the lower body while most men prioritize the upper body. A shift must therefore be made to find that middle ground for both. Because there is one fact that simply can't be argued. Human physiology as far as muscle building and fat loss goes, is the same for both men and women!
However if you ask what they want, men want to build muscle while women want to tone up. To put it simply, THERE IS NO SUCH THING AS TONING UP! Your body has the ability to do exactly 2 things as far as body composition goes. That's building muscle AND losing fat. THAT'S IT! What people perceive as toning up will be one of those things or a combination of the two and that's really all there is to it.
SO, how exactly do we go about constructing a balanced training program? There are 7 Primary Movements required. Here they are:
1) Squat - Any type of squatting or knee bending motion.
2) Bending - A deadlift or swinging type of motion.
3) Upper Body Push - Pushups, Presses, etc.
4) Upper Body Pull - Chinups, Rows, Lat Pulldowns, etc.
5) Core Stability - Planks, Renegade Rows, Stir The Pot, and other similar motions
6) Core Contraction - Crunches, Mountain Climbers, etc.
7) Walking/Stepping - Probably the most natural movement human beings can do. This can include regular walking, rooted walking, running, lunge stepping, stepups, etc.
There are of course many movements (far too many to list here), but they are essentially variations of these. In order to have a balanced program, it must include these things regardless of whether you're a man or woman. Of course there are many ways to organize the workout, increase/decrease intensity, tempo, and other factors. But this is your foundation. Keep these things in mind and you can't go wrong!
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