Admittedly, it is not exactly easy to permanently reduce your body fat percentage, but who would have thought that women have a much harder time than men in this regard? A mixture of one-sided scientific studies, prejudices and, last but not least, misguided training and nutrition programs ultimately led to fundamental physiological differences between men and women disappearing from the focus of training concepts, with the result that many female athletes have remained far below their potential to date. In this article, we explain how you can still get the most out of your body.
At rest, women metabolize more carbohydrates than fat
From an evolutionary point of view, it is definitely advantageous for women to have a higher body fat percentage, as the energy it contains is essential both during pregnancy and for the production of breast milk. Not least due to this fact, the body stores more fat in the hip area from the time of sexual maturity. However, this is gluteofemoral fat, which has a particularly high concentration of the omega-3 fatty acid DHA. The latest findings by US scientists suggest that an insufficient intake of vital omega-3 fatty acids leads to the body storing more fat and inhibiting its burning. This annoying effect is due, among other things, to the unfavorable ratio between omega-3 and omega-6 fatty acids that is widespread in our society, which can only be corrected if you reduce your intake of plant-based omega-6 fatty acids. In addition, you need to teach your body to use fat as its main source of energy by reducing your carbohydrate intake as part of your diet.
Women and men burn (and store) fat in different ways
Women are much more dependent on burning fat during training than men, as the majority of them have subcutaneous fat, which is not actively involved in metabolism and therefore has to be activated before it can be burned in the mitochondria. Male athletes, on the other hand, have significantly more metabolically active visceral fat, which facilitates metabolism but can pose a risk to the cardiovascular system if concentrations are too high. In addition, the significantly higher number of alpha receptors in women in combination with the female sex hormone means that glutofemoral fat on the hips and bottom in particular is difficult to break down. The male body, on the other hand, has a significantly higher number of beta receptors, which makes it much easier to mobilize stored fat. So if you want to melt your body fat, the first step is to activate it through intensive training so that it can be burned effectively. Another study by US sports scientists found that high-intensity interval training and extended strength training are particularly suitable for this purpose, as these forms of training have been shown to promote the release of visceral fat. When it comes to strength training, however, you should avoid isolation exercises and concentrate on basic exercises instead.
Stress inhibits fat loss
Of course, stress affects fat loss in everyone, but the female body is particularly susceptible to specific types of stress. As soon as we experience stress, the hormone cortisol is released, whose job it is to raise blood sugar levels, which enables us humans to escape a stressful or dangerous situation due to the availability of extra energy. If this condition becomes chronic as a result of our everyday family or professional stress, the body becomes hormonally imbalanced and stress hormones are increasingly produced. In turn, this leads to a drop in testosterone levels, which in turn has disastrous consequences for fat burning in both men and women. In order to optimize your fat burning, it is therefore imperative that you create space in your everyday life and pull the emergency brake in extremely stressful situations in order to help your body achieve hormonal balance and your mind achieve mental balance.
Intermittent fasting and strict calorie reduction are counterproductive for women
Intermittent fasting and strict calorie-reduced diets are prime examples of how stress can have a negative impact on the female body. Although studies show that these nutritional approaches not only result in fat loss in male test subjects, but also improve the functioning of the cardiovascular system, studies among female exercisers show that their health often suffers as a result. As a result of prolonged physical and mental stress, strict diet programs often lead to weight gain, insomnia, blood sugar fluctuations and even missed periods in women. According to scientific theories, this effect is a protective function of the female body, which always wants to keep its fat stores full for a rainy day. Accordingly, you should avoid an excessive calorie deficit as part of your diet. This also implies that you should take your time with your diet and occasionally include a cheat day to avoid metabolic distress in your body.
Women should build muscle
The best way to sustainably reduce fat and at the same time give your body an aesthetic shape is to build up muscles in a targeted manner, as this significantly increases your total energy turnover even at rest. In this context, you don't need to be afraid of looking like a prizefighter after just a few months, because although the female body has almost the same requirements in terms of protein synthesis when it comes to building muscle, your genetics set clear limits in terms of muscle mass. In order to achieve reasonable muscle growth, which also helps to tone your problem areas, you should perform basic exercises in a repetition range of 8-12 so that there is a constant hypertrophy stimulus. In this context, it is also particularly important to choose a weight with which you can perform a maximum of 12 clean repetitions, because by far the most common reason why many women build little muscle is that they use weights that are too light.
L-Carnitine + Greentea
A great combination combined in one capsule and very popular with people who would like to lose weight. Green tea extract (with high levels of EGCG) combined with L-carntine, which has been shown to be involved in energy production from fat.
L-Carnitine + Greentea
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