How to Lose Fat the Right Way (MEN VS WOMEN!)

How to Lose Fat the Right Way (MEN VS WOMEN!)

August 6, 2019 100 By William Morgan


What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today we’re 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 to – no.
We’re 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
‘guys’ all the time.
What’s up, guys?
I mean all of you and I’m glad you’re
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 you’re
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 we’re 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 the ‘cankle’
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 effect – that 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?
They’re carrying it in more significant
areas?
They’re 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 call ‘visceral
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 organs – making it much more dangerous,
by the way – than 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 we’re storing
it in these areas.
But there’s more to it than this because
you look at this and say “Well, 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 call ‘healthy’
and ‘fit’ body shapes, we’re not seeing
the elimination of this.
It’s a problem we’re 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?
You’re not going to find any shortcuts here.
You’re not going to find anything about
freezing your fat away.
You’re not going to find anything about
sticking some electrodes on your bely and
watching it melt away overnight.
You’re 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
we’re 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: you’re certainly
going to need to focus on nutrition.
I’m going to save my nutrition discussion
for about two minutes because we’re 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 on – and
I’m talking body fat only, we’re talking
about body fat in this video – if 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 we’ll 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 they’re 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 you’re 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 all – even walking on a treadmill at
some level of incline – provides 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, they’re not going to get big.
If you’re watching your diet they’re going
to be toned.
You’re 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 you’re 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, we’re back into this whole
idea about ‘what’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, you’re wasting your time.
You’re 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 you’re training
at a high enough level?
Yes.
That’s a known fact.
Will they burn some extra calories?
Yes.
But we’re talking about you making a significant
difference in the appearance of the fat that
you’re 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 you’ll 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 you’re following a vegan
diet, or if you’re 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.
They’re healthy.
They’re important.
Just realize, when we’re talking about being
hypocaloric, fats will be very detrimental
because they’ll 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 healthy – there’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 you’re very aware
of the fats you’re 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 ginger – namely ginger oil – are 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 we’re doing that and controlling our
stress levels and recovering.
Studies also show that this will have the
ability to increase testosterone levels.
Not much in terms of testosterone, but you’re
not looking for a humongous game changer here
with the accumulation of doing these smaller
things.
So incorporate ginger into your diet.
The next thing is grapes.
Grapes contain resveratrol.
Resveratrol, again, we’re looking at things
that can act on estrogen.
Trying to control the amount of estrogen we
have in our bodies.
Remember, we have both.
But as men become more estrogenic, you start
to take on more of those female characteristic
fat distributions.
And women, vice versa.
You have all that extra estrogen.
If you can control some of that it will help
you take on – we’re not trying to get
a more male fat distribution pattern because
we don’t want to walk around with big bellies.
But what we’re trying to do is shift the
focus a little bit away from these deposits
that are estrogen driven.
Mushrooms.
Again, these prevent the production of aromatase.
That’s responsible for converting androgen
to estrogen.
Again, we can interfere with hormones that
help this transition.
Mushrooms.
Include them in your diet.
Oysters.
We’ve heard about oysters before.
Here, zinc.
It comes down to zinc.
There’s more zinc per serving than any other
food here.
Again, some testosterone boosting effects
there.
Finally, cruciferous vegetables.
We’ve all heard about how important it is
to have cruciferous vegetables like cauliflower
and broccoli.
These have a high level of phytochemicals,
there again, working to block estrogen production.
So, there’s a comprehensive look at the
differences between men and women.
But the take home message is this: is there
anything you’re going to be able to do to
change this distribution?
No.
You’re being driven by chemicals.
Women, you’re being programmed genetically
for child bearing, to store this fat in these
areas.
It’s incredibly important.
You were given the number one responsibility
of the human species, which was to continue
the species.
Thank God – Thank God – men were not given
that responsibility because we would have
been gone a long time ago.
I know.
I see a reminder every day of Jesse standing
right here, to know that’s a fact.
We would not be good with that responsibility.
However, I will say that you’re fighting
your genetics.
You’re fighting your biology.
There are things you can do.
The things you can do are going to be prioritizing
that nutrition, maybe incorporate some of
these other options that can tilt the balance
a bit more in your favor.
But more importantly, prioritize the training
in both instances.
But guys, just don’t think that you’re
going to get away with just doing training,
especially cardio, if your goal is to lose
body fat.
It’s always nutrition.
There’s no way around it.
There’s not gimmick.
There’s no shortcut.
There’s nothing.
I’ve told you this a million times.
I’m going to say it to you again.
Make sure you have your nutrition in check
and make sure you have a smart training plan
in place to allow you to build lean muscle
progressively.
All right, guys.
I hope you’ve found this video helpful.
If you’re looking for how you can do this
in am ore step by step fashion – from meal
plans, step by step meals that are built on
the same principles of being something you
can do forever, not just a short time.
No diets.
Something you can do forever.
These are all laid out, step by step in our
ATHLEANX programs over at ATHLEANX.com.
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