Gender Secrets
Achieving fitness and health goals isn't just about working out; it's also about working out smart. Understanding the science-based rules of exercise can help both women and men optimize their workouts, avoid injury, and improve their overall health in the long term. With that in mind, here are 10 tips oriented to your gender specifically to help you lose weight and get fit.
1. Reduce Refined Carbs
Reducing intake of refined carbohydrates is an evidence-based dietary strategy that can benefit weight management and overall health. Refined carbohydrates, found in foods like white bread, pasta, and packaged snacks, are rapidly digested and absorbed, causing spikes in blood sugar levels. These blood sugar spikes can lead to increased hunger and fat storage. In contrast, incorporating whole grains such as oats, quinoa, and brown rice can provide sustained energy, fiber, and essential nutrients.
2. Resistance Training
Incorporating weight or resistance training into your fitness program is one of the best ways to increase strength and overall fitness. In women, especially over 50, it also increases calorie burn at rest while supporting bone density and staving off osteoporosis. Resistance can be as simple as lifting dumbbells or working on machines.
3. Strength Training Benefits
Women typically experience greater and more rapid benefits from strength training than men. In fact, strength training is one of the best types of exercise for long-term health. Resistance training, even in small doses, has been shown to significantly reduce the risk of chronic conditions.
4. Post-Workout Eats
Post-workout nutrition is particularly important for women. Women are more likely to have low energy availability than men. Up to 45% of active women don’t eat enough to properly support muscle growth, metabolism, and other body functions.
5. Exercising When Expecting
Regular exercise is safe and important for pregnancy and the baby. One study found that even intense exercise into the third trimester was not associated with higher risks. It actually reduced the risk of early birth. Women who did not exercise before pregnancy should start slowly being active for their own and their baby's health.
6. Always Warm Up
Warm-ups are an often overlooked but extremely important component of an exercise routine. Dynamic stretches increase blood flow to the working muscles, loosen up the body, and get you moving more efficiently than static stretching. Warming up for just a few minutes allows women to train harder, recover faster, and stay consistent in their workouts.
7. Start Light
The best strategy is to start lighter than you think you need to. Pick a weight that is light enough that you can perform three sets of 8–12 repetitions with perfect form. This will allow you to avoid injury and give you confidence while setting you up for progression over time as you get stronger.
8. Avoid Social Media
A well-structured workout program designed by a professional is infinitely more beneficial than trusting whatever you see on Instagram. Expert programs are founded on principles of progression, balance, and science-backed methods that work. Random Instagram posts can lead to erratic training and wasted effort.
Mariia Shalabaieva on Unsplash
9. Rest Days
Rest days are an important part of a woman's fitness routine because it's the time when your muscles recover and get stronger. Without this time to rest and repair, you may find yourself fatigued, injured, and lacking progress. Schedule rest days into your weekly routine for long-term success, improved performance, and balance.
10. Do Cool Downs
A cool-down routine helps your body recover from exercise to a resting state. Gentle stretching increases flexibility, decreases muscle stiffness, and aids in the recovery process. Consistent cool-downs will help you feel toned, loose, and prepared for your next workout.
Now that we talked about tips for women, here are 10 just for the guys.
1. The Role of Testosterone
Testosterone affects men's health in many ways. It helps build muscle mass and strength and affects bone density and the distribution of body fat. Testosterone levels usually start to drop after age 30. A man's testosterone levels can drop more quickly if he has too much belly fat, is sedentary, doesn't eat a healthy diet, or has certain medical conditions.
2. Protein, Protein, Protein
Getting enough protein every day is important for men to help maintain muscle, repair tissue, and overall health. Protein provides amino acids, which are the building blocks of muscles, transports nutrients, and even supports hair growth. A good rule of thumb is 20–40 grams of protein per meal.
3. Limit Sugars
Reducing added sugars and refined carbs is important for healthy testosterone levels and overall health in men. Consuming too much can lead to weight gain, high cholesterol, high blood pressure, and increased risk of type 2 diabetes. Men should aim to limit added sugar intake to less than 36 grams per day.
4. Exercise, Of Course
Men should set aside time to regularly exercise. Guidelines suggest getting 150 minutes or more per week over two or three days. Resistance training is also great for men, as it helps them lose unhealthy visceral fat stored around the waist.
5. Stop Being Sedentary
It's important for men to break the sedentary cycle for their long-term health. Too much sitting can increase the risk of high blood pressure, diabetes, obesity, and other chronic health problems. Even men who have physically active jobs can end up spending too much time lounging on the couch during downtime.
6. Body Type
Men can benefit from understanding their body type to set appropriate goals and work with their natural physique. Ectomorphs are naturally slim, mesomorphs have a strong, moderate frame, and endomorphs tend to be larger and gain weight more easily. Identifying your type doesn't restrict progress; it simply brings awareness.
7. Water Over Everything
Staying hydrated is another important aspect of self-care for men. Men need to drink plenty of water every day to support muscle function, regulate body temperature, digest food, and maintain overall health. Men should aim to drink at least 13 cups of water a day, but this may vary depending on age, activity level, and any health conditions.
8. Manage Stress
Even if talking about feelings isn’t his thing, stress management is still key to men's physical and mental well-being. High stress elevates cortisol and other hormones that encourage visceral fat and inhibit testosterone production. Adding stress-reducing practices like exercise, meditation, hobbies, and stretching helps keep the body and mindset healthy and in balance.
9. Prioritize Fiber
Fiber is crucial for maintaining a healthy digestive system and overall well-being for men. It promotes regularity, helps regulate blood pressure, and can lower the risk of chronic diseases. However, only 5% of men consume the recommended daily intake, making it important to emphasize the inclusion of fruits, vegetables, and whole grains.
10. Vitamins and Minerals
One of the most vital aspects of maintaining men’s health and performance is making sure the diet delivers the right amount of vitamins and minerals. Nutrients like magnesium and zinc play key roles in men’s health by supporting healthy testosterone, hair growth, immune support, and muscle strength.
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