Placeholder Image

字幕表 動画を再生する

  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today were going to talk about men and women.

  • The differences between men and women.

  • The birds and bees.

  • No, no, no.

  • Not that.

  • We don’t need tono.

  • Were talking about fat storage and the obvious difference between men and women in

  • fat deposition and what that means.

  • And does it actually provide you with a way to change your training?

  • To change how you eat?

  • Is there something we can do about it?

  • What does the science say?

  • I think you guys are going to find this video interesting.

  • First of all, thank you to the women that are here watching this video.

  • Though I don’t necessarily make videos specifically calling women out and to attention, I say

  • guysall the time.

  • What’s up, guys?

  • I mean all of you and I’m glad youre here because it’s really interesting how

  • this is all going to play out.

  • So, when you see the differences here, obviously, between a man and a woman.

  • But what I’m really focused on here is the fat storage and where the differences are.

  • We know that men who have their fat storage issues are going to store it in their chest.

  • Even in lower body fat levels, as youre going to see.

  • In their midsection, right in here, a stubborn area, and the love handles.

  • Again, even here.

  • I actually store some right there, believe it or not.

  • In my lower back.

  • So even the back, when we get to that side.

  • Where we don’t have issues are here in the calves, legs, and arms.

  • We tend to stay fairly fat free in these areas, providing were not extremely overweight,

  • as I’ll cover in a minute.

  • When we look over here at the ladies, we have some differences.

  • Number one: we take that leg and look in that area and know that there are problems here

  • for women.

  • Thighs, hips, muffin top, this whole area over here, even down here in thecankle

  • area.

  • It’s a problem.

  • Women also have a much more significant storage of fat in their arms, specifically in their

  • triceps, that leads to these major differences in how we look, when compared side by side.

  • When we turn it around, we have similar issues here.

  • The men still have the love handles over here, we have that low back fat that I’ve referenced.

  • Again, at a very low body fat level I still have the remnants of fat back here on my low

  • back that I will probably never get rid of.

  • We have, again, this upper back fat area which is a problem for both men and women.

  • But you can see here that we have more of that hangover effectthat muffin top,

  • less of the love handle right there.

  • The butt is an extremely popular place to store fat for women.

  • The thighs, once again, and the calves where the men are just not having those issues.

  • Now, what is this all about?

  • There’s a reason for it.

  • You should feel more uplifted by the fact that there’s a cause and it’s basically

  • caused by the hormonal differences between men and women.

  • There are hormonal differences that make us great in different ways, in the ways that

  • make of very unique.

  • They can also be the bane of our existence because we all have testosterone and estrogen.

  • Estrogen being more of the female hormone, and testosterone being more of the male hormone.

  • But we both carry testosterone and estrogen.

  • It’s the ratios that impact what happens.

  • So, if we dive into this a little bit more, this is a comparison of the exact situation

  • I just laid out.

  • The man who’s overweight, and the woman who’s overweight.

  • The distribution of that excess weight is significantly different.

  • Why is it that men are carrying all this extra weight and building all this weight out right

  • here, whereas women have it much more dispersed?

  • Theyre carrying it in more significant areas?

  • Theyre carrying it in their hips, in the thighs, in the lower legs, in the arms.

  • Whereas men are right here in the chest and in here in the abdomen.

  • It’s because of the differences in these hormones, once again.

  • Men, who are ruled and guided by testosterone, have more of what we would callvisceral

  • fat’.

  • There’s a difference between visceral fat, which is the fat that occurs inside the abdomen,

  • inside the abdominal cavity, impeding on the internal organsmaking it much more dangerous,

  • by the waythan what women are having here.

  • And that is more subcutaneous fat.

  • The fat that’s right underneath the skin which often times leads to that dimpled appearance

  • of the fat.

  • We can see it more readily.

  • It’s right there, one layer down.

  • Whereas the men here, it’s hidden a lot more deeply.

  • Again, just like estrogen and testosterone where we have each, women will have visceral

  • fat as well, men will have subcutaneous fat.

  • It’s not one versus the other.

  • But the percentage of those are greater.

  • The visceral fat is more androgenic.

  • There are more receptors in this adipose tissue that binds to testosterone, which promotes

  • the deposition of this fat.

  • That’s why men will store it in this pattern.

  • We know it’s very identifiable.

  • Men are going to carry it here in their pot belly.

  • Women, with their subcutaneous fat here, that is more estrogen promoting.

  • That estrogen will enhance the deposition of subcutaneous fat.

  • So, there’s a reason why were storing it in these areas.

  • But there’s more to it than this because you look at this and sayWell, if I’m

  • a man who’s more fit, then I wont necessarily have to worry about this.”

  • That’s not necessarily true because even this gentleman here who’s a little bit older,

  • even though you can see the outline of his six pack he’s got less subcutaneous fat

  • in the way.

  • His visceral fat deposition is still creating this problem in these areas which are causing

  • more of a stubbornness to these areas.

  • Whereas women, you can still see that appearance, that pop-marking appearance here, of that

  • fat directly beneath the skin.

  • So even at what we could callhealthyandfitbody shapes, were not seeing

  • the elimination of this.

  • It’s a problem were going to have to live with forever.

  • So, what do we do to fix it?

  • That’s really the most important thing.

  • How do we fix this problem?

  • Youre not going to find any shortcuts here.

  • Youre not going to find anything about freezing your fat away.

  • Youre not going to find anything about sticking some electrodes on your bely and

  • watching it melt away overnight.

  • Youre going to find the same recommendations you always do.

  • But I’m going to give you some hope here because with a little bit of extra science

  • were going to realize there are some things that are unique, always, between men and women

  • that should work to our advantage.

  • The first thing for women is: youre certainly going to need to focus on nutrition.

  • I’m going to save my nutrition discussion for about two minutes because were going

  • to need to talk about it for both.

  • Everybody is going to have to worry about their nutrition.

  • It’s going o be the thing that determines what your body fat levels are ALL.

  • THE.

  • TIME.

  • If there’s one thing you can work onand I’m talking body fat only, were talking

  • about body fat in this videoif there’s one thing you can do to lower your body fat,

  • the only thing you should be focused on is your nutrition.

  • I know how important training is.

  • I do this for a living.

  • Nutrition is always going to be the one and only thing that you should be focusing on,

  • if you can only choose one.

  • But well get back to that.

  • When it comes to training the interesting thing about training for women is, women will

  • show a beneficial effect to training, more so than men will, when theyre trying to

  • lose body fat.

  • So, men can train, and train, and train.

  • If they don’t want to get their diet in check you really wont, see a difference in

  • the amount of body fat that youre carrying.

  • But for women, because they naturally carry lower levels of lean muscle mass, any response

  • to training is usually a good one.

  • I mean, you guys have heard me say it before, I’m not a fan of steady state cardio.

  • But we know that steady state cardio can produce a bit of a hypocaloric effect, allowing you

  • to burn a few extra calories throughout the day to get you into a hypocaloric state, to

  • burn some extra body fat.

  • But it’s not even that.

  • Sometimes the act of just doing any training at alleven walking on a treadmill at

  • some level of inclineprovides enough resistance and overload to start to develop

  • some lean muscle mass tissue.

  • The good thing about that is, that provides you with all the benefits of lean muscle mass.

  • It’s giving you greater insulin sensitivity.

  • A greater depot in storage place for glycogen.

  • The ability to have a higher metabolic rate as you accumulate more active tissue.

  • Those are all great things, but with that being said, there are far more effective ways

  • to do that here.

  • That is with strength training.

  • Progressive overload.

  • Don’t be afraid of the weights.

  • But my legs will get big”.

  • No, theyre not going to get big.

  • If youre watching your diet theyre going to be toned.

  • Youre going to get rid of that body fat that’s making them look big.

  • So, what you want to do is have a three-pronged approach if youre a woman, to do some steady

  • state cardio for that additional caloric burn, but focus the majority of your training on

  • resistance training, strength training, weight training, and then using some high intensity

  • interval training as well.

  • So, the benefits here are pretty isolated for women when it comes to dropping fat.

  • But for men, were back into this whole idea aboutwhat’s the contribution of

  • additional exercise’?

  • We were talking about walking on a treadmill at a low level of speed, or whatever it is

  • for an hour.

  • Guys, youre wasting your time.

  • Youre wasting your time.

  • I’ve said this before.

  • Are there cardiovascular benefits here?

  • Of course.

  • Are they going to help you long term with your cardiovascular benefits if youre training

  • at a high enough level?

  • Yes.

  • That’s a known fact.

  • Will they burn some extra calories?

  • Yes.

  • But were talking about you making a significant difference in the appearance of the fat that

  • youre carrying.

  • This is not going to be the way to do it.

  • Don’t waste your time here.

  • The studies have shown that this is not going to accelerate it in the absence of your nutrition.

  • If good nutrition is in place this will have a better effect, but still minimized by the

  • fact that youll be much better off strength training, or weight training.

  • As you build more lean muscle, the same benefits apply to you as well.

  • Now, for nutrition.

  • I said it was so important.

  • I mean it.

  • I want to give you guys a structure to follow.

  • This is an example.

  • This is a sample, but I do know that this works.

  • What this is doing is basically taking your plate, your meals, and dividing it visually,

  • in a very simple way so it can help you.

  • The first thing I do is divide it into 40%, 40%, and 20%.

  • Simple.

  • The first 40% of this plate is almost half – I cut off a little bit, almost half, and

  • I cut off a little bit.

  • Here is protein.

  • I don’t care if youre following a vegan diet, or if youre not, find a source of

  • protein that you enjoy, that tastes good, that you like because this is not about depriving

  • yourself.

  • Find a source of protein that you enjoy.

  • That goes there.

  • Your fibrous carbohydrates.

  • All the vegetables.

  • They fill up the other portion of your plate.

  • The majority of your place.

  • The starchy carbohydrates, I’m not against carbohydrates.

  • I’m not looking to avoid carbohydrates.

  • Especially as a trainer for athletes.

  • I realize the importance of carbohydrates to fueling their performance.

  • I’m not looking to avoid them.

  • I made room on the plate for them.

  • I just make it the smallest portion on the plate.

  • My particular favorite is sweet potatoes.

  • That’s what I like to use.

  • In terms of fats be very careful.

  • Incidentally, you add your fat.

  • Don’t avoid fats.

  • One of the biggest mistakes I ever made in my early life with nutrition was avoiding

  • fats.

  • You want to have fats in your plan.

  • Theyre healthy.

  • Theyre important.

  • Just realize, when were talking about being hypocaloric, fats will be very detrimental

  • because theyll add up quickly.

  • People think “I’m having olive oil”.

  • That’s great.

  • Olive oil is extremely healthy.

  • However, when you pour olive oil, after olive oil, after olive oil onto your salad because

  • you think it’s healthythere’s no disputing the fact that it is, but it’s

  • also extremely caloric.

  • With over 120 calories per tablespoon, and you just realized you put 6 tablespoons on

  • your salad, you realize how difficult it becomes to lose weight and stay hypocaloric.

  • So, you want to make sure youre very aware of the fats youre adding because of their

  • caloric density.

  • Now there are some other things you can do.

  • We know I’m a big fan of ginger.

  • I made a whole video on ginger.

  • The thing about ginger is, the active compounds in gingernamely ginger oilare able

  • to help you do a host of things, including boosting your immunity.

  • We know that stress hormone accumulation is another thing that can increase fat deposition

  • for both men and women, but we want to make sure were doing that and controlling our

  • stress levels and