DAYTON, Ohio -- Men and women tend to approach diet and exercise
from different perspectives. Expert observations with regard to
differences in training styles between men and women reveal:
Different goals: Although men care about what they weigh, they
are more likely to create a challenging goal to get there, such as
doing 10 more squats or lifting 20 more pounds. Women, on the other
hand, are more likely to focus on getting to a certain number on
the scale as their challenge.
Naming specific performance goals rather than seeing workouts
only as a means to achieve a certain body weight makes you more
successful, says Mark Anshel, Ph.D., a professor of health and
human performance at Middle Tennessee State University. Having a
specific physical challenge to strive for that is tough yet
achievable increases motivation and keeps workouts more
interesting.
To keep things fresh, once you have met one goal, find another.
This allows you to revel in mini-successes over and over again.
Personal benchmarks also push you to try harder in the moment,
translating to a fitter body later.
"When I move a woman's mind-set away from the scale and
challenge her to drop a minute from her mile time, she trains
better," says Pete McCall, an exercise physiologist with the
American Council on Exercise. Examples of challenges are practically endless, from raising the
incline on the treadmill, signing up for a 5K, doing extra sets,
weight or reps, or adding speed or minutes to your normal routine.
Eating habits: The same tactic can be used for diet. For
example, each morning, choose a different healthy eating goal such
as adding an extra serving or two of veggies, having water instead
of soda or bringing your lunch instead of eating out.
One study found that women binge eat more than men do. When
emotions rather than hunger spark the urge to eat, the likely
scenario is that pounds and inches will increase over time. Here,
the experts all agree that you must think of food as fuel. If you
are truly hungry or need energy for the task at hand, by all means
have something to eat, preferably a healthy meal.
Eating as a way to deal with stress or boredom, on the other
hand, can very easily become a self-sabotaging weight-gaining
habit. This isn't to say you must count every single calorie or
weigh/measure each bite.
Another observation: Guys don't usually munch on things like
100-calorie snack packs; in fact, research shows men are less
likely to eat goods labeled as diet or low-cal than women.
Get more nutrients and less processed foods in your diet by
focusing more on whole foods, which are both physically and
psychologically more filling. Great snacks include nuts, turkey,
cheese sticks, fruit and vegetables.
Strength training vs. cardio: Check out most cardio classes, and
the majority of participants will be female, while on the weight
training floor most will be male. The majority of women favor
aerobic activity, while only about 17 percent regularly strength
train.
Weight training builds valuable muscle tissue, which is the key
to burning extra calories throughout the day, long after your
workout is over. Each added pound of muscle means a stronger, more
toned, solid physique -- and because the more muscle you have the
more calories you burn, managing weight is not nearly as difficult.
Holly Perkins, an ExerciseTV trainer in Los Angeles, advises
putting cardio on the back burner and making strength training 60
percent of your routine. Strength training also increases body
satisfaction, a study from the University of Houston reports.
Mindset: "Most men throw themselves into an exercise program
without much planning, while most women ask a lot of questions and
overthink things, which can create excuses and lead you to put off
starting," says Tracie Rogers, Ph.D., assistant professor at the
Arizona School of Health Sciences.
The advice here is to skip right to the action and results. Lace
up the shoes and head out for a quick walk or jog, or sign up for
an exercise class now, instead of waiting for "just the right
time."
Marjie Gilliam is a certified personal trainer and fitness
consultant. E-mail: marjie@ohtrainer.com. This article appeared
in the Dayton Daily News.
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