fitness

The show physique: the secret of the perfect body of cinema women, TV and runways

Curated by Alfredo Salvatore Barulli

The most beautiful and famous women in the world rely on their PERSONAL TRAINER to have the perfect body.

One of the most widespread concepts among women, including those who dedicate themselves assiduously to body care and fitness, is that weight training causes an excessive increase in "muscles" and can therefore lead to assuming a masculine appearance. This is a big mistake due to the ignorance not only of the less experienced people but, unfortunately, also of the instructors in the gym (who are not Personal Trainers! Attention!). Despite the obvious anatomo-physiological differences between the two sexes, weight training is actually able to produce substantial benefits for both men and women; the increase in the percentage of lean mass (increases the metabolism and serves to lose weight!), and the increase in the strength and structural integrity of most body tissues, in fact determine a greater efficiency of the organism in general, a greater resistance to physical stress and a lower risk of suffering traumas and pathologies in the joints and muscles: in a nutshell weight training is the secret that helps to LIVE BETTER, AGING THE MOST POSSIBLE LATE (BASIC FOR THE STARS !! )

A properly set up weight training program, in both males and females, induces a significant decrease in overall body fat and at the same time an increase in lean body mass; these two modifications tend to balance each other, so there is no - or just a slight variation - of the total body weight: IN WORDS POVERA THE WEIGHT ON THE SCALE IS INNANVAL , because if you "lose" 2kg and you "tone "with 2kg of extra lean mass, the weight remains the same (-2kg of fat + 2kg of lean mass = 0).

Various studies have shown that in women (due to the different morphological, functional and hormonal characteristics) this training method determines a greater reduction in fat mass than in men, while, unlike in the male, only a minimum increase is recorded of muscle mass. It must be said that, in both sexes, the gains in strength of a muscle, achieved through the use of overloads, are generally accompanied by an increase in the size of each of the fibers of which it is composed, but that this phenomenon it is much less pronounced in women. A well-known scientific study has in fact clarified once and for all that in the female part, muscular hypertrophy (increase of muscles) induced by a WEIGHTS TRAINING program WILL NOT DETERMINE IN ANY CASE AN EXCESSIVE INCREASE IN MUSCLING OR A MASCULINATING EFFECT.

Muscular hypertrophy is largely influenced by testosterone which, being the main "male" sex hormone, is present in 10 times more than the normal man's blood compared to the normal woman: THERE IS THEREFORE IT CANNOT HAVE THE SAME MUSCLES . Other factors to be taken into consideration are the lower amount of muscle mass in females and their greater subcutaneous fat deposits which tend to soften that relief and those characteristics of figure that are typical of male musculature. Therefore, apart from the increases in strength, muscular hypertrophy is certainly a less pronounced phenomenon in women than in men.

The other "popular belief" of women and instructors in the gym is that aerobic training makes you lose weight and make you tone up (in reality it only makes you lose kg on the scale but your hips and "belly" remain there, decreasing by one minimum only at the beginning) . it has in fact been shown in various experiments that many of the benefits of aerobic work can also be obtained with training with overloads (weights). There is some actual difference between the two types of training, especially about their effects on decreasing body fat. Comparing for example 30-60 minutes of aerobics with the same exercise time with weights, there is the idea that with the first one burn more calories per unit of time, so that aerobic training is ideal for weight loss. : it is no coincidence that women in the gym are sent to do aerobics / step / gag etc. etc. or for hours on an exercise bike / treadmill / step, etc. etc.

Developing muscles, on the other hand, takes a few weeks, but it is an investment that pays off, because the metabolism accelerates more than with aerobic activity. It should be remembered, in fact, that the muscle represents one of the most metabolically active tissues of our body, so increasing our muscle mass by a few pounds can significantly increase our basal metabolism. Consequently, the calories that our body will burn during exercise, but also during sleep, rest and normal daily activities will be greater and therefore will increase our daily energy expenditure. This is a factor to keep in mind, since a greater caloric consumption, associated with an increase in lean mass, will favor a reduction in the adipose mass of the organism and therefore a correct weight loss (concentrated on the loss of fat and therefore on quality) instead of a simple weight loss (quantity). Many women fear that the increase in muscle mass means swollen, massive, bodybuilder physique. The reality is that, having a higher density, for the same weight the muscle occupies five times less space than fat; therefore, with a greater percentage of muscle mass, you will have a drier, more athletic and better defined body like the models and the stars. It is no coincidence that all the women of the show, actresses, singers and television presenters in the hands of their Personal Trainer (away from the gyms !!) - having realized that weight training is the perfect training to lose fat mass, firm up, increase muscle tone and improve body proportions (the forms!) with consequent beneficial effects on aesthetics - they have fully incorporated this method into their training program. In fact, as shown by numerous studies, for example the one conducted by Queen's University of Ontario, to lose weight in fat mass (the weight of the scale does not center !!), so in the most healthy and lasting way, it is essential to associate it with an adequate diet regime, a mixed physical activity both aerobic and anaerobic (weights).

All these data should convince women to overcome the mistrust and hostility they have towards weights, because very often dictated by wrong beliefs. Girls, I told you the secret of the perfect body of the models, Hollywood stars and TV ... do you want to improve your physical appearance? Come on then, there are no more excuses: call a Personal Trainer and then off with barbells and dumbbells! Seeing is believing! Good job!