Train Like a Girl
Did I physically peak in Cape Town because there was something in the air? Or was I just 21 years old eating well, sleeping good and working out almost every day?
The answer is Yes.
Will I ever be 21 again living, basically for free, in one of my favorite places on earth? No
But I can be fit again. All of my fitness aspirations boil down to those same, simple steps.
Eat well
Sleep good
Move my body
It was true in London too. Averaging 8,000 steps a day without even trying does something to a person (see proof below). The cold, dreary, YUCKY weather kept me indoors- and indoors had a gym. Between that and the affordable groceries, it was relatively easy for me to maintain my health and weight goals.
And then I came back home. I love home. But home has not made it easy to be MY definition of fit.
I tried 10,000 steps a day on the walking pad…. I’m bored
I go to a supersonic hot 900 degree Pilates studio…. I feel strong… I can finally do push-ups…. but I’m broke
All that to say…. mama is back in the gym.
And this time I’m not just training like a small man- I’m training like a girl.
Hanna makes great videos for a range of health information so do check out her other stuff….. but please come back x
Hanna’s main points and my research/commentary
Shorter rest times between sets.
Women have muscle fibers that recover more quickly than men’s- making us more “fatigue resistant”. Men will, therefore, need a bit more recovery time than us to get more power and results. What this means for you? You can rest as along as you like- but you don’t have to in order to maximize your results. Get in and out girl!
“Women, regardless of age, should be strentgh training 3-4 times a week.”
I know my mom is tired of hearing it, but as women age, our risk of osteoporosis (weak and brittle bones) increases. Strength training is a form of movement that helps prevent and treat that. And, get this. Researchers studied data from this big group of Americans (mainly White women) and found that women needed less exercise than men to live just as long, if not longer, than them. And who said gender gaps couldn’t be favorable?
Form over fashion
Correct form prevents injury. Ego lifting does more harm than good. Start light. Maybe hire a personal trainer if its in your budget. When you see that guy in the gym just THROWING those 70 lbs dumbells with quick, sloppy jerks… remember that works for him but it will likely hurt you. Pick up those 70 lbs and go slowly.
Reach for free weights.
Hanna is right… the machines were designed for male bodies. For example: Did you know that treadmill calorie counts are calculated based on male weight and calorie burn. I can’t count how many times I finally adjusted the seat on a machine just to find I couldn’t reach the handle.
Not only do free weights challenge your core and stability more than a machine… it’s more flexible for your unique height and leg and arm length.
HIIT
Can be honest? There’s so much I’d rather do than High Intensity Interval Training- I hate it.
BUT it’s a “time efficient” way to lose stubborn mid-section fat. I say stubborn because most of the trouble I have with losing it lies in the “visceral” fat surrounding my organs. I need some of it… but, typically, not all of it. This is not just an “aesthetics” worry, high visceral fat increase risk of heart disease, cancer, stroke and fatty liver disease.
So maybe I’ll start a gofundme for a OrangeTheory subscription <3
How to get abs
Its a running joke that a man will work out and fast for a week and lose 10 lbs. If a woman does the same, she might gain a couple of pounds. I hope by now you’re noticing just how different our biological mechanisms are. The same goes for developing abs. Hanna explains that because our center of gravity is lower than mens… crunches and sit ups wont have the same results for us. Compound movements that work more than one body part at once work best at working the core.
Compound movements include things like push ups, deadlifts, lunges and farmer’s carry.
Cycle cync
There’s so much out there about working with your body, so I won’t add to the noise. I just know that when I reach follicular phase I can do like 15 push ups and a feel as agile as Spiderman.
CREATINE, CREATINE, CREATINE
CREATINE gives energy to your muscles. It supports peak performance and results in your physical activity.
The number of times I’ve heard “Alright now… don’t get bulky” from well-meaning folks that are unknowingly associating weakness with femininity is outrageous. I want to feel strong. I want to look strong.
So, lets set the record straight….. you have to be SO intentional in training to look like a “man” to actually look like a man.
Creatine may be seen as the she-hulk formula but it provides benefits to our brain, heart and muscles. And considering women have 70-80% lower stores of creatine then men, we should consider supplements.
Vitamin D3, protein powder, iron and Omega-3.
Take this with a grain of salt I guess… IDK. I’m always hesitant with suggesting specific vitamins to folks considering how consumerism pushes us to supplement what we can oftentimes gain from eating whole foods (not the grocery store).
All ice baths are not created equally
I don’t have much to say here. Just listen to what Hanna says.
“Hot, hot ooohhh we got it”
Men and women regulate temperature differently. To cool down, men sweat faster. However, women spread heat throughout our bodies before we sweat. Therefore, we need more time in the sauna to get the same benefits as men.
Exercise to stress
To get stronger, your muscles need a challenge. However, some studies show no difference in endurance or muscle thickness between young women to trained to failure and those who didn’t. All the same-push yourself! It builds resilience outside the gym and decreases mental stress.
Okay so, NONE of this is medical advice. Please please please listen to your body. Listen to your doctor. As they say in yoga
“Take what works for youuuuu, and leave what doessnntttt”
If strength training seems intimidating to you, know that you are NOT alone. Many women avoid weights either due to lack of knowledge or preferring cardio to build the “ideal” female physique. Regardless of if you have “body goals” or not, strength training is important for women in the long run because it builds bone density- which we lose at a faster rate than men.
Wellness is more than just a number on the scale. Even if your goal is not to lose weight, gain muscle or gain weight… regular physical activity is key to healthy heart, bones, joints and brains.
A little brief, for a lot of living
xoxo, Kiara
P.S. Finding peer-reviewed sources specifically designed to study women was preeeety difficult. This tracks considering only about 6% of sports and exercise science studies (as of 2021) investigated females only. If you’re interested on reading more about how sex biases in data show up in our everyday lives, I recommend the book “Invisible Women”. That being said… here are some relevant sources
This ones heavy on the biology but is about rest times
Bit of info about difference in muscle fibers
Study about strength training and living longer
This one is really good. It outlines are the unique barriers women face in doing regular physical activity
Wanna learn more about visceral fat?
