Andrea Raimondi - WOMAN AND FITNESS: Female body recomposition: workout and diet

THE SHAPE OF BODY TO COME

WOMAN AND FITNESS

Female body recomposition:

workout and diet

2021 Andrea Raimondi

www.fitnessedintorni.it

AREdit.com

All rights reserved

Contacts: info@aredit.com

2021 Andrea Raimondi

AREdit.com

info@aredit.com

Dedicated to Silvia.

INDEX

Introduction 7

Differences Woman / Man 11

Female Biotypes 14

Water Retention 16

Cellulite 20

Body Fat 22

Energy systems 33

Kilocalorie 41

Energy Balance 43

Food Categories 47

Macronutrients 51

Micronutrients 57

Supplements 59

Lean Mass 63

Muscle Physiology 67

Mechanisms of Hypertrophy 70

Mechanical Tension 72

Metabolic Stress 73

Muscle Damage 74

Training Variables 75

Volume 77

Frequency 79

Intensity 81

Type Of Exercises 83

Progression 85

TUT 86

Rest Between Sets 88

Training Techniques 89

Periodization 97

Major Muscle Groups 103

PART II Practice 121

Dieting 125

Food Diary 125

Why We Eat Too Much? 128

Meal Plan 130

Meal Plan In Practice 135

Esempi di diete 138

Training Exercises 153

Aerobic Activity 195

Training Protocol 199

Adaptation Phase 200

Strenght Phase 210

Recovery Phase 219

Hypertrophy Phase 224

Strenght Phase #2 228

Hypertrophy Phase #2 247

Leg Metabolism Activation 260

Lunch Break Training 261

Lockdown 263

Functional Evaluation 266

Measurements and Indices 268

Motivation 280

Body Recomposition 286

Short Term Body Recomposition 292

Long-term body recomposition 302

Bibliografia 307

Introduction

The physical and biochemical structure of the woman certainly presents differences from that of the man. These differences must be taken into account in creating training plans and eating plans, but they are not so marked that you have to review the theory and practice of a scientific method that aims at body recomposition. The process that leads to the reduction of fat mass and the increase of lean mass is the same in both sexes.

If you want to lose weight, that is, to consume the accumulated fat, we have only two ways: to introduce fewer calories with the diet, eat less than you are used to, or to consume more calories with physical activity, with the same calories introduced. If you combine the two elements, diet, and physical activity, the process is faster and leads to better body composition and to maintain the results obtained over time. The same is true if you want to improve your muscle mass: you have to combine the right caloric intake and the correct training.

The contradiction, in terms of fitness, of the current opulent society, characterized by the great availability of food and the increase in free time, lies in the fact that it proposes as an example of a desirable body the lean and muscular body of models, while on the other keep people standstill in front of a screen, large or small.

The point is that you don't move your body enough: you just need to walk for half an hour a day to improve your fitness.

A better, more toned physique, with less fat, is within everyone's ability. There are few "rules" to know: the theory is simple. The problem is to put it into practice. With the exercises proposed in the book and the training plan described, which serves as the basis for creating your plan, you try to reach the goal for which "fitness" stably enters your life, becomes a habit. Knowing how the human body works help not to be dazzled by the bright mirrors of the fitness and supplement industry and the food industry. There are no miracle diets, there are no diet pills. There is the will that allows achieving the established objectives, through a path built over time.

In the book we highlight the differences between women and men, we will see the fundamental theory for the increase of lean mass and therefore the training theory and its variables, we will also see the food theory, the energy systems of the human body, the role of the various macronutrients. And we will apply the theory to both training and nutrition, using the role of some measurements and some fundamental indices to understand the starting point and the direction of the path. We will conclude with an example of body recomposition for weight loss and an increase in muscle mass.

In this book, you will find everything you need to understand how to build a training plan and a food plan. You can write to me at info@fitnessedintorni.it to join a personalized body recomposition program for you at a discounted price.

Differences Woman / Man

Differences Woman / Man

In this chapter, we describe the main differences between women and men, intending to determine whether they are such as to cause significant changes in the diet and training approach.

Let's start with the amount of body fat . In general, a woman has a higher percentage of body fat than a man. The amount of essential fat , that is essential for living, is on average 10-13% of body weight for women, while for men it is 2-5% of body weight. Below is a summary table:

In nature, nothing happens by chance, the presence of double the amount of visceral fat is the result of the evolution of the human-animal. In this case, the fundamental reason is to be found in the woman's ability to reproduce the human species. During pregnancy and breastfeeding, fat reserves are essential to ensure greater chances of surviving mother and child. The distribution of fat is also different, on average, between women and men. This distribution derives from the different hormonal profiles: from the presence of higher levels of estrogen and is accumulated on average in the area of the thighs and buttocks.

The bone structure also has differences that are a result of the evolution of our species: the bones of the pelvis develop in width, while those of man develop in height. Also in this case this conformation is evident to guarantee the survival of the species.

On average, a woman has less muscle mass than a man, therefore fewer muscle cells, myofibrils, and mitochondria. In general, less muscle power than in men.

The different role in the reproductive phase has led women to have a different hormonal profile from men (and vice versa), with higher levels of estrogen and lower testosterone.

In the table the differences between women and men in estrogen and testosterone.

Estrogen, as we said, among other things regulates the distribution of body fat, favoring its deposit in the hips, buttocks, thighs, and abdomen below the navel. In the female body, about two-thirds of estrogen production occurs in adipose tissue thanks to an enzyme that converts the androgens produced by the adrenal glands into estrogen. Their role is of primary importance in all phases of the menstrual cycle with production and absorption of progesterone, estradiol, FSH, LH, and all the changes that this entails at the ovarian and uterine level and in body temperature. In any case, I want to assure all women that there is currently no research that leads to a correlation between the different phases of the menstrual cycle and greater or lesser training capacity. For the record, I report that someone hypothesizes instead a greater increase in strength and the relative amount of training to undergo during the follicular phase of the menstrual cycle (before menstruation) and a lighter workout during the post-ovulatory phase.