Edited by Aldo Gugliotta
Before starting my career as a fitness trainer (Aerobics, Step, hip hop, body, free body, cardio combat, building, personal trainer, etc.) I worked as a model and wearer for ten years, coming to open an agency operating in the cinema, fashion and advertising sector, this is why my life has always been linked to aesthetics.
A large percentage of women entering the gym for the first time and turning to the instructor or personal trainer, immediately asked not to increase their muscles but only to firm them up, as if they were afraid of becoming muscular. The stereotype of female beauty is changing; until recently we were used to an icon of a thin woman, long-limbed and often at the limit of anorexia, today we begin to appreciate a different body, tonic, shapely and sexy.
Even women can, therefore, work their bodies in muscular hypertrophy, especially enhancing the points most closely linked to female beauty. Hence the need for the personal trainer, in the conviction of this theory, in the choice of training, in stimulating and helping the athlete in the work that must be heavy (knowing the high percentages of load necessary to achieve hypertrophy) for the achievement of this goal.
Women very often underestimate their strengths and possibilities, working below these load percentages, thus achieving poor results.
The percentage of load for muscle growth fluctuates from 75% to 88% of the ceiling (for maximum load, we mean the maximum load that can be raised once without any external help); another determining factor for muscular hypertrophy is the recovery time between one series and the other, which must be incomplete, therefore, the energy reservoirs present in the muscle cells must not fully recover, this time corresponds to a minimum of 30 seconds at a maximum of 2 minutes.
The number of repetitions per series is also decisive.
Muscle failure must occur in a margin of 8/12 repetitions, so we will have to overcome the burning due to the formation of lactic acid which usually occurs around the 5th / 6th repetition, going on in the exercise by overcoming that threshold, since from there in then we could damage muscle fibers and connective tissues, in order to obtain an increased muscle reconstruction.
All this, at the same time, will also result in greater hormonal secretion in repairing damage and enduring pain.
The basal metabolism will benefit by increasing its yield in terms of small amounts of fat metabolism and calorie consumption.
Also the nutrition will have to be appropriate, in particular there will have to be an adequate protein supply, something that most women tend to underestimate.
In this way we will be able to obtain excellent results and Jennifer Lopez's lower back.
It will not remain in the collective imagination, but it will be an achievable goal.
