"Female" training, that's how to lose weight

By Dr. Simone Losi

In this article I will illustrate in a precise way the most useful training for the female public, which usually seeks as primary objectives "the Toning" and the "Weight Loss".

Women have, compared to men, hormonal characteristics so that the distribution of fat, and even of cellulite, is concentrated at the trochanteric and lower limbs in general; the few women who have predominantly "android" structure, ie with a greater distribution of fat in the upper part of the body, have greater ease of weight loss in that area, since the adipocytes are more easily predisposed to store fatty acids; which unfortunately does not happen at the level of the lower limbs.

For many years now, I have been involved in physical activity aimed at wellness and unfortunately I continue to see many women "killing themselves" with hours and hours of "aerobic" and "spinning" courses, in order to lose weight and tone up.

I absolutely do not want to say that all this is of no use, but I firmly believe that the ideal activity for the woman who wants a "better" body, is mainly the activity with overloads.

Yes you read right ... I am in favor of using loads, even high loads, that allow women to stimulate lean muscle tissue, significantly increasing their metabolism.

Now, for practical reasons, I will divide the female body into three types (each of you will be more or less reflected in one of these) and I will illustrate the training to get the best results.

Case 1: woman with accumulation of fat prevalent in the upper limbs and at the abdominal level, with tendentially lean legs without significant accumulation of fat and / or cellulite.

In this case the training for the lower part of the body, due to its characteristics, must be very intense, using multi-joint exercises (squats, press etc.), with repetitions ranging from 8 to 15.

Due to the characteristics of this group, even when using heavy loads and high synergy exercises, the problem of the increase in legs in terms of circumference will not arise: we will simply witness a physiological improvement in muscle tone.

Conversely, a constant use of very low loads combined with "infinite" repetitions will not give a good result from the point of view of firming.

The upper part of the body, the one in which there is the greatest quantity of fat, will obtain a great benefit from the use of "CIRCUIT TRAINING", in which exercises with overload are alternated without pause for the upper part of the body and aerobic stations (step / exercise bike / carpet).

CONTINUE: second and third structural typology »