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I’ve got good news for women they’ve been doing a lot of research and we’ve started to figure out that women metabolize fuels quite a bit differently than men which means that your training modality or training style might have to change in order to accommodate this so let me start off with something really fascinating first Believe It or Not women actually oxidize and utilize more fat as a fuel source than men do now you might be wondering right now wait a minute that would mean that I’m losing a bunch of weight where all my my male counterparts are dropping weight like crazy and I’m here struggling just because you utilize fat as a fuel source doesn’t mean that you’re always burning fat okay we have to shift our training a little bit in order to accommodate this right so now that we know this metabolic shift is occurring we can make some changes so I’m gonna teach you all of that I’m gonna also give you the overall biology and some of the physiology so that you can start adjusting your training style hey we’ve got new videos coming out all the time so please hit that red subscribe button and hit that little Bell icon to turn on notifications and if you are eating protein I do highly recommend you check out butcher box so there’s a link down below in the description butcher box gives you grass-fed grass-finished high-quality meat delivered to your doorstep and literally and I do mean this and I live in California so maybe meats just expensive but it’s a lot cheaper than what I would get at the grocery store especially when it comes down to grass-fed grass-finished so there’s no denying that you’re gonna get good quality stuff so after you watch this video check them out down in the description there’s a special link so you can get special pricing on grass-fed grass-finished meat delivered right to your doorstep and never have to leave the house you’d be a total hermit and just watch my videos all day alright now let’s break this down first thing we have to look at overall just mass of the body men are about 3 percent total mass fat on average ok now women their total mass ends up being about 12% that doesn’t mean your 12% body fat overall it just means 12% overall of your body weight is generally fat mass now what that tells us is that women naturally would probably be more efficient at utilizing fat because it’s less of a risk for them to lose it because there’s a little bit more naturally just from even an evolutionary standpoint so start off with that but let’s go ahead and let’s break down a lot of different studies so that we can figure out the best training style for you so the first study that on referenced was published in the journal medicine and science sports and exercise okay it took a look at women and men and wanted to find out just overall exercise metabolism and what was different well get ready to have your mind blown I’m gonna start off with something wild it found that women oxidize more lipids than men and they oxidize the less carbohydrates and protein than men so what that means is that women generally utilize fat as a fuel source throughout their exercise more so than men and they actually use less carbohydrates and less protein breakdown than men whoa okay well I’m gonna get to what this means for your overall training but first this sounds really really cool so let’s break it down a little bit more they also saw that there was less rates of glucose occurrence meaning there was just less glucose appearing into the muscle in general meaning women weren’t going anaerobic they weren’t having periods of time where the body had high carbohydrate demand I mean right now this is kind of crazy this is almost sounding like women could do better on the keto diet than men just inherently right save that for another day now a lot of this is believed because women have a higher degree of what’s called intra maya cellular lipid content so all that is is simply inside the muscles they have more bioavailable fats they have fats that are ready to go and ready to be burned for energy in that beta-oxidation fat oxidation form okay so therefore their body burns more fat now additionally they found there’s less leucine oxidation what that means is that women break down less protein holy cow it’s making it sound like women are just training machines compared to men well it’s all about the context and all about how the training is shifted you see women are designed to burn more fat which is a little bit lower intensity but longer duration and more stamina women and this is a lot of research that backs up women have a little bit more stamina than men so it probably has to do with the fact their body is utilizing fats and fats end up buffering the protein breakdown so you can preserve more muscle you can get away with doing more cardio and actually not burn up as much muscle as a male counterpart would now here’s another interesting thing though adrenaline right adrenaline epinephrine all these catecholamines is what they’re called they trigger fat loss to occur in men and women okay it is because of adrenaline that we activate lipolysis and fat-burning okay hormone sensitive lipase gets activated because of that so what that means is when you’re stressed because you’re working out adrenalin drives up and that burns fat when you’re fasting and you’re stressed because of it adrenalin jacks up guess what studies have shown that adrenaline burns more fat in women and it does in men it’s so wild okay so this again could tell us that during a period of exercise women actually utilize more fat doesn’t mean you’re losing more weight not necessarily okay now during fasting we could also find this too right fasting women might actually have more of a fat loss benefit because they’re getting more pound-for-pound from that adrenaline the men are but now the big question that we have to look at and bear with me because as we get through this video I will give you the breakdown of how I think you should orient your training but we have to get through this stuff first we have to talk about testosterone because all the men out there are gonna say well men can build muscle because we have testosterone well believe it or not a lot of the studies are showing that although testosterone does play a role there are some things that are probably more important it has to do with more like mammalian target of rapamycin mTOR it has to do with IGF and growth hormone in fact here’s a couple of studies that back this up so the European Journal of endocrinology published a study found that women have higher levels of insulin like growth factor okay which is a big driver for muscle and two to three times more growth hormone than men meaning it is those hormones that are driving muscle development and muscle building in women whereas maybe testosterone plays a role in men but not so much in women right now another study that was published in fase B took a look at what are called knockout mice versus non knockout mice now okay say what you want about my studies it still gives us a good bit of data they took androgen knockout mice which means they took out all the antigen all the antigen receptors in these mice they had no hormones or anything like that that would affect them they found that they had just as much ability to build muscle and retain muscle as the group that still had their androgens in there so androgens versus non antigens didn’t really make a difference in overall muscle that’s pretty powerful right there now this is the wild one the Journal of applied physiology published a study to take a look at the difference between muscle protein my favorite protein synthesis in men versus women after high-intensity workouts okay so what they did is they had men and women go through a high-intensity resistance training bow and right after the workout they had them ingest 25 grams of whey protein and then 25 grams of whey protein 26 hours after the workout and they wanted to measure overall protein synthesis see who was building more muscle well they also wanted to take a look at the stasi levels to find this correlation well no surprise men after a workout had a 45 X increase in testosterone of course women had barely any increase in testosterone right so men had this huge 45 X increase in testosterone but when we look at the differences between protein synthesis in men and women it’s not that astonishing 2.7 X increase in protein synthesis for men versus 2.3 a little bit more protein synthesis for men compared to women but 45 X increase in testosterone I don’t really see the correlation there that’s like testosterone going up here and protein synthesis like right here so although a little bit more in men not much and not relative to the testosterone increase so even though there was a 45 X increase in testosterone for men women still had a pound for pound greater protein synthesis women had a 2.7 X increase in protein synthesis and men had a 2.3 X increase in protein synthesis they both had an increase that’s great but women actually had more protein synthesis occurring at the site despite having lesser testosterone by 45 X all right so now granted people will definitely say all day long testosterone can increase muscle protein synthesis and that is true but I don’t think it’s the main driver in fact researchers have concluded with this study that it ultimately comes down to mTOR mTOR is that metabolic anabolic switch that gets flipped when you worked out so women maybe they have some more sensitivity to mTOR that could be the case another thing we also have to look at and briefly touch on it’s healthy levels of estrogen that are in women are actually quite anti catabolic so what that means it’s the estrogen that’s there it’s going to help prevent them from breaking down protein whereas men usually have suppressed levels of estrogens so they could actually break protein down easier it’s like men are just more volatile explosive muscle people whereas women are a little bit more sustained and more controlled and a little less volatile when it comes down to just the physical nature of their muscle now when we look at training and now we’re gonna get into this breakdown here there’s a study those published in experimental physiology that found that when women trained at moderately high intensities they developed more type 1 muscle fibers whereas men developed more type 2a this is where our genetic blueprint probably comes into play when women work hard they develop more of the stamina muscle okay the type 1 are the ones that burn for a long time they have good energy they’re the running muscles they’re the jogging the bicycling the swimming muscles that can just burn and burn and burn and have endurance and guess what those kinds of muscle fibers generally use fat for fuel because they burn slower so it makes sense now more type 1 muscle fibers equals more fatty acid utilization so women shouldn’t be training always like men ok men develop more type 2 muscle fibers which are more glycolytic those are ones that are gonna use carbs that makes sense not saying that men should you see carbs you should stop doing keto if you’re doing it it just means that the type of fuel your body is using during that point is just totally different so that being said it is true that women should train slightly higher reps than men because they will get more of the satisfaction from the actual muscle that they’re using ok now when we talk about some other things it’ll all make sense even more women need to train with less explosivity now this has to do with central nervous system stuff men have a little bit more of an aggressive central nervous system when it comes down to training that means that they have the ability to be explosive a little bit quicker with force they have greater force output than women and it just means that they are able to rebound and move quicker with quick exit or force central nervous system activity women are more about just consistency and long duration and not burning out women can actually withstand a lot more than men as far as just overall volume and just stamina goes right so I like to say you feed the stallion and you starve the pony ok if you always focus on trying to improve your weak points you never give yourself an opportunity to grow where you’re really really good and we’ll probably get the most success out of your life and this goes for anything right so if you’re trying to train with a bunch of X plus civet e and you don’t really need to because it’s not for competition then don’t because that’s an area that you’re not going to be able to get as strong as men necess because they’re just more built for that you need to feed the stallion and train where you’re good you need to be training in that 15 rep range that 12 rep range even higher and tax yourself there that just means you need to go all the way for that long slow burn and keep pushing it longer than your male counterparts it’s going to be more effective for you when it comes down to the energy substrates that your body wants to use now you can handle more volume though okay so when you’re training with less weight you can do more volume so whereas a male might go into the gym and do 6 or 8 reps and have to be done in 30 minutes because the central nervous system is taxed you can treat at a higher rep range and you can train for two hours so you don’t follow the same rules as men you train in that higher rep range and you train a little bit longer and you go ahead and you can do a little bit more of the longer duration cardio I still firmly believe that high intensity interval training is great for women and here’s why remember the whole adrenaline thing I talked about that’s why so definitely don’t stop the hit but the point is if you want to go do 20 minutes a post-workout cardio because it feels good you’re probably not gonna break down as much muscle as a male would so it’s all about tossing it up and weaving it in when you can in fact the International Journal of Sports physiology and performance published a study that found that women recover faster and they can handle more volume so they took a look at a bunch of like benchpress models and things like that they found that ultimately men needed like 48 hours between maximal lifts whereas women could go like 4 to 24 hours it’s just crazy like women can actually handle more now who knows where this all comes from but we do have a little bit of a theory base of some research we’ve looked at and I’ll end on this when we look at any kind of evolutionary standpoint even back just a thousand years anything like that we find that women generally were carrying relatively heavy loads for longer periods of time men’s role was to go out and have quick bursts of energy and hunt okay quick and aerobic bursts they were generally the hunters women actually carried the loads and would walk long distances and travel long distances they just adapted that beta-oxidation those kinds of muscles for that that’s what they’re designed to do a little bit more when we look at it like that it doesn’t mean that we can’t change doesn’t mean that we can’t become more of this anaerobic model but if we understand what is gonna get us the best body composition result then maybe we can all be a little bit happier and be able to find the sweet spot for us into so as always make sure you keeping it locked in here in my channel see you in the next video
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Should Men and Women Train Differently? – Thomas DeLauer
I’ve got good news for women. We’ve been doing a lot of research and we’ve started to figure out that women metabolize fuels quite a bit differently than men, which means that your training modality, your training style might have to change in order to accommodate this. So, let me start off with something really fascinating first. Believe it or not, women actually oxidize and utilize more fat as a fuel source than men do. Now, you might be wondering right now, wait a minute, that would mean that I’m losing a bunch of weight, where all my male counterparts are dropping weight like crazy and I’m here struggling.
The first study that I to reference was published in the Journal of Medicine and Science in Sports and Exercise. Okay. It took a look at women and men and wanted to find out just overall exercise metabolism and what was different.
Well, get ready to have your mind blown. I’m going to start off with something wild. It found that women oxidize more lipids than men, and they oxidize less carbohydrates and protein than men.
Guess what? Studies have shown that adrenaline burns more fat in women than it does in men. It’s so wild. Okay. So, this again could tell us that during a period of exercise, women actually utilize more fat.
It doesn’t mean you’re losing more weight, not necessarily. Now during fasting, we could also find this too, right? Fasting women might actually have more of a fat loss benefit because they’re getting more pound for pound from that adrenaline than men are. But now the big question that we have to look at.
And bear with me because as we get through this video, I will give you the breakdown of how I think you should orient your training, but we have to get through this stuff first.
The European Journal of Endocrinology published a study found that women have higher levels of insulin-like growth factor, which is a big driver for muscle, and two to three times more growth hormone than men.
Meaning it is those hormones that are driving muscle development and muscle building in women, whereas maybe testosterone plays a role in men but not so much in women right now.
Now when we look at training, and now we’re going to get into this breakdown here, there’s a study that was published in Experimental Physiology that found that when women trained at moderately high intensities, they developed more type I muscle fibers, whereas men develop more type IIA. This is where our genetic blueprint probably comes into play.
Women are more about just consistency and long duration and not burning out. Women can actually withstand a lot more than men as far as just overall volume and just stamina goes, right?
So I like to say you feed the stallion and you starve the pony. Okay. If you always focus on trying to improve your weak points, you never give yourself an opportunity to grow where you’re really, really good and will probably get the most success out of your life.
In fact, the International Journal of Sports Physiology and Performance published a study that found that women recover faster, and they can handle more volume.
So they took a look at a bunch of bench press models and things like that, and they found that ultimately men needed like 48 hours between maximal lifts, whereas women could go four to 24 hours. It’s just crazy, like women can actually handle more now.
Now, who knows where this all comes from, but we do have a little bit of a theory based on some research we’ve looked at, and I’ll end on this. When we look at any kind of evolutionary standpoint, even back just a thousand years, anything like that, we find that women generally were carrying relatively heavy loads for longer periods of time.