Why cardio is bad for women

Stick with just a couple of shorter low intensity sessions each week. Stay in bed the rest of the week. Extra sleep will do wonders for weight loss.

The protein is going to help spare those muscles. Then eat breakfast after training. Adding in a small snack before cardio often helps with fatigue later in the day. In the least, make sure you refuel with a balanced breakfast within about an hour of training. If you like cardio, then you should do it.

The longer your cardio session is and the more cardio you do — the more stressful it is for your body. It depends. Every woman is different. Address your nutrition first. Cardio is not the antidote to poor eating. Lift weights 3 to 4 times per week at a minimum. Most women I work with are already overstressed, so I recommend any additional cardio comes from enjoyable, leisure activities like walking and biking.

Walking outside is one of the best ways to burn extra calories but also lower stress which is a win-win for weight loss. But doing too much is potentially detrimental, especially if you tend to already be overstressed and tired from everything else going on in your life.

When you diet and exercise in an attempt to lose weight, your metabolism compensates and slows everything down. When you lose weight, you also lose muscle which negatively impact your metabolism. You can limit these metabolic adaptations and muscle loss by avoiding extremes like overdoing cardio and eating a very low calorie diet. You should also follow a properly designed weight training program.

For optimal results, you need to dial in your nutrition as well. When it comes to weight loss, less is more. Instead try treating it with care, rest and good nutrition. Want a quality training program that takes care of everything for you? A more obvious explanation is that women normally have a considerably higher fat percentage than men of the same weight , not only on their body but also within their muscles , so it makes sense to use this as the primary energy source. Basically, women have a glycogen and protein sparing metabolism.

The lesser need for carbohydrates frees up calories to consume as fat. Fats have very positive effects on the hormonal and cardiovascular health of women. In general, the more fat women eat, the more estrogen and testosterone they produce. Testosterone and estrogen are both anabolic hormones, in spite of the broscience you often hear about estrogen.

A high fat diet may also be easier to adhere to for women than men. Estrogen plays a large role here. It helps to keep inflammation in check, burn fat and preserve insulin sensitivity.

Lower inflammation means polyunsaturated fats in particular are less susceptible to being oxidized, so they can exert their anabolic effects. Women in general have much better metabolic health than men and have a healthier body fat distribution.

Even then the relation is weak and controversial. Fats like olive oil actually seem to protect you from cancer. Back on topic, several studies have found that women with polycystic ovary syndrome lose more fat and less muscle on a low carb diet compared to a low fat diet , even when protein and energy intake are tightly controlled. Several studies by Jeff Volek et al. Soon-to-be-published research found that women with more fat in their diet burn more calories during exercise, have higher bench press strength and are leaner.

In my experience with my female clients, the benefits of fats vs. However, I can say with confidence that the popular very high carb, almost zero fat diets are not optimal for most women. From an evolutionary point of view, women may have better adapted to lower protein intakes than men. Untrained men and women have the same fiber type distribution. The result is that women are more resistant to fatigue than men , even when women and men with the same strength level are compared.

I test the muscle-fiber type profiles of all my clients and women can generally do more reps at a given intensity than men.

Because women have more slow-twitch muscles, they should train their type I fibers more than men to grow to their full potential. This can be done by performing more reps per set.

Having larger and more type I fibers allows women to handle more volume than men. Estrogen is an anti-catabolic hormone that aids in muscle repair, reduces protein break-down during exercise and protects you against muscle damage. This allows women to train with a higher training volume without becoming overtrained.

They found that training the bench press with a greater ROM did not result in statistically significantly more strength gains in men. When they replicated the study in women, the results became significant. Women can tolerate the higher training stress of full ROM training better than men, so it was easier to demonstrate the superiority of training with a full ROM. The same trend appears in other research.

Paulsen et al. New, still unpublished research from Vikmoen et al. This time the 3 set group gained significantly more strength than the 1 set group.

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