Personal trainer reveals why women have to work out differently to men | Daily Mail Online

by fitness journalist

A no-nonsense personal trainer who has been called the ‘Gordon Ramsay of the fitness world’ has revealed why women must work out differently to men – and how knowing your body and your menstrual cycle is key to seeing results in the gym.

The British-born Bondi-based trainer said the majority of his clients have always been female, and while initially he was ‘rather naive’ to the differences between a woman and a man’s physiology, now he is totally aware of how differently we function.

Speaking on his Instagram page, James said: ‘There are some fundamental differences that I don’t think people are aware of that I’m going to make you aware of right now’.

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A no-nonsense personal trainer (James Smith pictured) who has been called the ‘Gordon Ramsay of the fitness world’ has revealed why women must work out differently to men

The British-born Bondi-based trainer said the majority of his clients have always been female, and initially he was ‘rather naive’ to the differences between a woman and a man’s physiology

Men are bigger 

How are women’s bodies different to men’s? 

1. Men are bigger and have more muscle mass, so will be able to lose weight faster than women.

2. Women actually need to have more fat on them than men because they are genetically programmed to have babies.

3. It is very difficult to get lean legs and a six pack without losing your menstrual cycle.

4. You can harness your cycle by being more aware of the follicular (first two weeks) and luteal (second two weeks) phases. In the luteal phase, you might need more food and you might be predisposed to find the gym harder. 

The first thing James highlighted is that men are typically bigger than women with more muscle mass.

This means they can burn more calories than women in an allotted space of time.

‘Now, don’t get me wrong, if I put a man and a woman on a spin bike and I make them burn 1,000 calories, they would have the same amount of fat loss and their calories would be the same.

‘However, it can take the woman 33 per cent longer to the burn the same amount of calories as a man, so these considerations must be made.’

James said you should not be ‘disheartened’ if your boyfriend or partner is seeing faster results in the gym, because this is natural for their body type. 

‘If you both enjoy a bottle of wine and a tub of calories at the weekend and you share a lift to the gym and spend an hour there, you would have to stay behind for 30 minutes more to equate the same amount of calories as he would,’ he said.

In simple terms, while your partner might lose 5kg, you might only lose two or three.

James (pictured) said it will take a woman longer than a man to see the same results in the gym, so if you and your partner work out for an hour, you’d have to stay back an extra 30 minutes to see the same results

Women need to be fatter

But while you might want to go further and harder to see the same results as your partner, what James wants you to know is that women need to carry more fat than men.

‘Between menstruation and menopause, one of the primary roles for women is to produce babies,’ James said. 

‘There has to be more energy in reserve for a female to survive pregnancy, and this is often massively overlooked when women set their goals.’

While the trainer said you might be inundated with women online showing off their ‘lean legs and a six pack’, in reality there are ‘not many women who accomplish that without losing their menstrual cycle’.

He highlighted that many of the women you see on Instagram may have lost their menstrual cycle and so should not be compared.

James (pictured) said women also need to be bigger than men, as they are genetically programmed to have babies, and when you see women with lean legs and six packs on Instagram, it can be hard to get that without losing your menstrual cycle

Women need to harness their cycle

While you might not think it, your cycle can be used in your favour to get better results.

‘Ovulation is when you’re going to be the most fertile,’ James said.

‘During ovulation, we see the highest spike in testosterone and usually the best performance in the gym.’

This is part of the follicular phase, as the follicles prepare for ovulation.

At the end of your cycle, you have the luteal phase – where James said it’s going to be harder to see results.

‘Not only do we look at high chances of dislocation, injury massive strength decreases and people’s inability to not only perform in the gym but want to go to the gym, we see a raise in people’s metabolic rate too,’ he said.

To use your menstrual cycle in the best possible way, James recommends you think carefully about when you’re in the follicular and the luteal phase.

‘Programming three pieces of fruit to your client or getting them to eat a little bit more could be enough to stop them from bingeing,’he said.

‘While starting a diet at ovulation can mean a very poor start to that diet.’

The Bondi-based PT said you have to compare your results across each week of your cycle rather than week to week.

‘You should only be comparing three or four weeks apart based on an average 30-day cycle,’ he said. 

To use your menstrual cycle in the best way, James (pictured) recommends you think carefully about when you’re in the follicular and the luteal phase as you have different potential

James concluded by saying you absolutely have to remember that women are different to men and have to work out differently: 

‘Women of the world, you are going to have more fat than men,’ he said.

‘It’s going to be harder to lose and your physiology is going to push back harder.

‘You’re going to have a different period each month, where it might make sense to implement extra food to prevent bingeing. 

‘You just need to listen to your body and not beat yourself up too much.’

To find out more about James Smith, please visit his Instagram page

This content was originally published here.

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