| p>When it comes to fitness and weight loss, men | | | | Fourth, is bone loss or osteoporosis. This occurs as |
| and women are different in more ways than the | | | | both men and women age. The problems come due |
| obvious. There is a basic equation for the balance of | | | | the fact that women start their lives with less bone |
| energy. It shows that Energy In (calories), minus | | | | mass than men, causing a greater percentage of loss. |
| Energy Out (Metabolism and Activity), equal Body | | | | Excessive dieting and calcium deficiencies simply add |
| Weight. The following are six physiological ways that | | | | to this problem. Age related bone loss is accelerated |
| women differ from men in the perspective of energy | | | | for women during the first five to seven years after |
| balance. | | | | menopause. During this time they can lose as much |
| Women must monitor food intake much more closely | | | | as 20 percent of their bone mass. Weight-bearing |
| than men because they do not burn as much of it | | | | exercise can stop and often reverse this age related |
| through metabolism and activity. One reason is size. | | | | bone loss. |
| On the average, men are larger than women. The | | | | Fifth, is menopause, a time of vast hormonal changes |
| larger you are, the more calories your body burns at | | | | for women. It also causes an accelerated loss of lean |
| rest and during activity. This is due to moving a | | | | muscle tissue. The average person, man or woman, |
| greater mass through space. | | | | will lose between one-half and seven-tenths of a |
| Secondly, a women's natural body composition has a | | | | pound of muscle yearly. But as women approach |
| greater fat percentage and less lean muscle than | | | | menopause, that amount of muscle loss almost |
| men. This is due to the reproductive organs and the | | | | doubles! This will account for a large drop in |
| essential fat needed for child bearing. Men require | | | | metabolism and daily calorie burning. As estrogen |
| only 3 percent essential body fat, whereas women | | | | diminishes, women will also experience a compositional |
| require a whopping 12 percent. | | | | shift to weight storage around the abdominal area. |
| Thirdly, women possess only a fraction of the | | | | Sixth, women must deal with hormonal fluctuations |
| testosterone of men. Testosterone enhances the | | | | during her monthly cycle, through childbearing years |
| building of lean muscle mass. This leads to men having | | | | and during menopause. Issues such as bloating, |
| 20 to 30 times the muscle-building potential of | | | | cravings, emotional instability, low energy, irritability, |
| women. The more muscle mass you possess the | | | | and sleep issues can lead to bouts of depression and |
| greater rate of calorie burn you will have. One pound | | | | feelings of anxiety. These serious problems can cause |
| of muscle burns between 35 and 50 calories per | | | | a greater release of cortisol, a stress hormone, which |
| pound, per day. So just one pound of muscle can | | | | can trigger fat storage. This instability of hormones |
| help you burn 5.2 pounds in a year. Five pounds of | | | | makes weight loss and motivation for exercise more |
| muscle would burn 26 pounds. This is why building | | | | difficult. |
| muscle is vital to both men and women. What we | | | | Although this sounds very disheartening, do not |
| find is that men have an easier time doing this | | | | despair. There is hope! Weight training can help |
| because of their natural fat to muscle ratio. | | | | women tip the scales back in their favor. By starting |
| Studies show that by adding muscle mass through | | | | a program of progressive weight training you can halt |
| strength and resistance training, you can raise your | | | | and often reverse these negative side effects of |
| metabolic rate by about seven percent, while some | | | | aging. If you are not sure where to start you can |
| show as much as fifteen percent. The calories are | | | | seek help from books, videos or knowledgeable |
| used to break down the muscle tissue and repair | | | | people. A few sessions with a personal trainer is |
| them from the stress of resistance training. This is an | | | | money well spent. You can learn proper exercise |
| example of how strength training can increase weight | | | | techniques and get solid feedback on your goals. |
| loss and metabolism. Adding lean muscle will enable | | | | Take back control of your body by adding resistance |
| you to lose 10 to 30 plus pounds annually. | | | | training to your total wellness plan. |