Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)
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- เผยแพร่เมื่อ 23 ก.ย. 2024
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Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)- Thomas DeLauer
Questions that will be answered within this video:
- What are the hormonal differences between men & women with respect to building muscle?
- Should women train differently than men in order to build muscle?
- What should women consume in order to promote muscle growth?
References
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Great video, thanks Thomas!
Just signed up for thrive market, so far I'm loving it. Those links are very helpful, because there are so many items to choose from.
You’re welcome. They’re great right! I’m glad you’re taking advantage of these bundles and loving it! Thanks for watching!
I have spent months studying the top guide for developing a six pack quickly and found a great resource at Toms Magic Shortcut (look it up on google)
Love that you include the menstrual cycle in this video!! Such an important part of being a woman that we have to take into account
Thank you for watching!
I feel much stronger on my cycle so my body can workout much harder, and lazy the rest of the month🧚♀️
@@forgivness I'm the total opposite
@@abbeyjane5014 I'm the total opposite too, I have no strength at all and my balance is off. I usually just skip workouts on my period.
What about those of us who are menopausal?
Wow this was great! It’s really nice to see a male studying and understanding women’s hormonal differences. Women’s hormonal challenges have been ignored by male medical personnel for way to long! It really is like we are in 2 different bodies per month. Then we hit perimenopause and it’s more like 4-8 different bodies per month😱
Need less carb post workout.
Train with higher rep range. 12+ rep than 8rep.
Can't build much muscle mass but can get really strong with training.
( endurance muscle fibre type 1 grows More).
Women's CNS more apt for
Proteins requirement. No need to add protein post workout, rather have it throughout the day.
Periodic fasting & traing effectively. Like fast 16h and workout at end.
First 2 week: heavy lift, interval high intensity training, more protein, less cardio.
2nd 2 week: more endurance Cardio.
thank you for this summary ..it helps me to take note
Thank you
Thank you 🙏
👍🙏❗✌️
Thank you Thomas as always! I think there is a stereotype that all women want lean / skinny figures and are afraid of “bulking up.” If “bulking up” means having visible muscle tone , I believe more woman want this . Now if “bulking up “means gaining overall mass with fat included , I don’t think men or women want that . I do believe there are a lot of women
who DO want the muscular physique , do want to look strong and are changing the idea of what’s considered feminine . Thank you so much for the video when often women’s physiology is overlooked or under studied and please have more muscle building videos for women in the future!
So true. I think the majority of women today DO want visual muscular definition and find it difficult to accomplish despite lifting heavy consistently. The information here was very insightful to know why that is. Especially in menopause now I need all the help I can get!
I always hear the caveat (you won’t gain bulk.) I want the muscle “bulk.” There are a lot of women who aren’t afraid of looking bad ass strong and fit. Thank you for this info!
This video has legit helped me so much. I’m aiming for a muscular lean body and I used to make the mistake in the gym of lifting weights so heavy that I could only get in like 5 reps. I thought this explosive method would build “bulk”, trying to copy the guys around me. I wasn’t gaining any muscle but instead just pulling muscles and not feeling the burn whatsoever. I then started doing 3x12 higher reps with lower weights and I actually started feeling much stronger and leaner, with no injuries or pulls. I felt and saw a difference in literally a month. I learnt to drop the heavy weight ego and be patient. Not only did I feel more endurance in the sports I play but my muscles were visibly larger. Thank you so much🙌
I'm looking for the same result. How do you know what weight to start with?
I knew it! During the front end of my cycle, dropping pounds is so difficult (But I still feel strong during work outs). During the back half I can drop lbs so much more easily. I kept telling this to people and they thought it was “all in my head”. It caused so much frustration for me. It’s nice to finally know there is a difference based on hormones and there are solutions to maximizing your health routine taking your hormones into consideration. YESSSSSSSS!
This was fantastic! It's great to see a man researching and comprehending women's hormonal variations. For far too long, male medical staff have overlooked women's hormonal issues! Every month, it's as if we're in two distinct bodies. Thanks for the videos Thomas!
Thank for you this. When I started keto I realized how much “diet culture” affected me. I never wanted to eat the correct portion size of meat because I was suppose to be a petite cute woman when in reality I’ve never eaten enough protein. I’ve noticed such a huge change in my workouts and just over all feeling. Thank you for explaining all of this for women.
Thomas do you have a video for menopausal women on this topic?
Can you address post-menopausal muscle building and fasting? Thank you.
I would like to know, too! Good question 🤔
Me too
Me yes please
Just asked the same from him! At 52 and postmenopausal would love extra guidance
Noticed he responded to some comments but yet did not respond to any menopausal questions. 🤔
Thank you for talking about the impact the female menstrual cycle has on training! Most women don't know about this and get very discouraged when they aren't performing as well during their luteal phase as they were during their follicular phase!
I may be biased because I am a woman but this is the best video you've ever made 😁. Thanks for addressing females and including important things like our cycle and hormones. Great job!!!!
First time ever that I personably heard a health/fitness expert mention the hormone specifics relating to women’s training!!!! Seriously almost all studies involve men. Women and men are similar in many ways but hugely different in some, the biggest being our periods. Hello!!! The monthly hormonal changes effect our bodies completely differnt than men so why on earth is no one talking about this?! Until now. Please Thomas, do more research and looking into these differences that apply to us women and give practical applications for us! 🙏🏻🙏🏻🙏🏻
Top foods for gaining lean muscle.👍
Eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline
Salmon. Salmon is a great choice for muscle building and overall health.
Chicken Breast.
Yogurt.
Lean Beef.
Shrimp.
Soybeans.
How should post menopausal women strength train?
What about changes related to menopause?? How is the training different in relation to the diet and muscle building and preventing osteoporosis??
Exactly!!! Yes please Thomas. 🙏🏻How should we train/ eat during the years of perimenopause and menopause when such huge hormonal changes are happening in our bodies. There is yet another topic with very little reliable scientific and practical information to be found.
Weight training is good for bone density and is therefore recommended that older women do some form of resistance tracing (weights / bands etc) to try to reduce risk of osteoporosis
I always thought “why dont women on menopause dont get hormone therapy” like literally takr some estrogen or testesterone and you can reduce the downsides
Love this. Can we get more videos focusing on women? Thank you Thomas. Val/NUL
Stay tuned. Thanks for watching!
Amazing video ! Mentalities about women in general, and specifically, NEED to change ! Women and men should both know what makes them different IN ORDER to be both strong, but still kind and lovely. BOTH. These qualities are required to make them adults.
The last section is perfectly the game changing part!
That would be my next step towards organizing accordingly.
Thomas, thanks for giving women so much information about how our bodies are different and how to cater to that. It's so helpful when there is so much information out there catered to men in the fitness world.
I actually like the bio-chemy stuff 👌🏽❤️
That’s great! Glad you do, thanks for watching!
What if you are working out fasted? Do you just wait until your fast is done to take in protein?
See?! I should’ve watched this video before I started trying to build muscle. I’ve been doing my post-workout dieting all wrong. Good news is I can always reset and start doing this the right way. I’m gonna take these tips into account and see how I’m doing in a month.
How are you doing?
How you doing +1?
What I learned from this video:
Women’s bodies are OP as heck
Love it!
Thank you. Please do a video for menopaused women who want to continue to build lean muscle
Thanks for sharing! I have been trying to gain muscle but found it much easier to find information regarding men (and Im a woman) so this will really help!
This is early days of trying this, but the slightly higher reps seems to be working out better so far...I used to pound away as heavy as possible at 5 reps and would hit a plateau with my strength
I love it when a dude catches his spelling mistake. It means that he doesn't ACTUALLY think that it's spelled that way. Extremely satisfying. Thanks for the great content btw!
Hi Thomas, thanks for great video . I would love to see a video for fit post menopausal women. What’s the best way for us to workout, fast, etc...🥰
Thank you for the great content, Thomas! It’s refreshing to have exercise physiology for women be the focus
This is seriously one of the most helpful videos I have seen so far in terms of women's muscle growth. Thank you!
Great video, Thomas, lots of good and useful info - NOW can you do a similar video for post-menopausal women - I'm guessing there will be some pertinent differences for us older women. Thank you for all your (plural) wonderful work.
Haha - just started reading the other comments and the word 'menopause' was all over the place 😀
Loving this women specific series! Thank you ❤
I am also very interested in post-menopausal diet & training info, because I’ve lost significant muscle & gained fat (aka skinny-fat). Any advice??
Thanks for this. Would love to see advice for post menopausal woman over 60 who are already IM and lifting in the gym. How to build muscle and strength while getting leaner? I’ve been IM fasting for 2 plus years and now training harder with a trainer but not seeing much physical change. I recently easily completed a 48 hour fast so I think I’m fat adapted. I easily do 20 hours a couple of days per week but usually 16. Some days I have great energy while fasting and others I have no gas in the tank at the gym. I’m confused on fueling for gym results at this point.
Sorry for the stupid question... but what is the first weeks of the cycle? Where is the starting point? The first few weeks means when you finished menstruating and you start counting, that's the first few weeks? I hope someone can answer 🙏
Great, now what can we find out about post-menopausal women?
Thank you for this! It's honestly refreshing to hear about the differences between men and women
Awesome 👏🏽 Explanation of how our body works.This explains so much .Will definitely be incorporated this information into my diet and work out 💪
The Agoge Diet is probably the best diet for building muscle. I struggled for so long until I started following it.
Just got the diet emailed to me, looks good
1. Women need less carbs to gain muscle compared to men. Women should eat less carbs after a workout because the carbs will likely be stored as fat instead of muscle. Eat protein instead to build muscle.
2. Women need to train with slightly higher reps to efficiently convert nutrients to muscle. Try doing 12 reps instead of 8, or 16 reps instead of 12 - whatever you're comfortable with for the given exercise. Good form is more important than anything, though, so stop when your technique starts to slack.
3. Women need to focus on stamina to build Type I muscle fibres for strength. Type II fibres may look bigger but they aren't as good for fucntional strength and stamina. You can of course focus on Type II muscle growth for aesthetics, but they aren't necessary to increase your weightlifting ability. (This also explains why men typically look bigger than women, and why men aren't able to lift as much pound-for-pound - they increase weight with Type II muscle fibres more easily than they increase Type I fibres for functional strength.)
4. Women burn less protein than men, and benefit most from consuming little portions consistently throughout the day, as opposed to all in 1 meal post-workout. But, as mentioned in point 1, protein should still be prioritised post-workout as opposed to carbs.
5. Women don't require testosterone to the same degree that men do. Women need to focus on increasing growth hormones (progesterone) after 16:8 fasting periods to maximise hormone absorption.
6. Women should maximize their natural, cycle-based hormones. Use the first half of your cycle (from the day your period starts until approx. 2 weeks later) to do heavier training and consume more protein as muscles will repair more easily. Use the last half (approx. 2 weeks on the run up to your next period) to focus on cardio, HIIT, and fat loss. You need cardio to burn fat in order to show off your muscles better! The leaner you are, the more muscle shows through.
I hope this helped explain some of the sciency-stuff. This video really helped me!
Anyone else dont get that much changes on their period/different parts of menstrual cycle?? I still manage to lift around the same (unless when I rarely get a pretty bad& painful period which happens less and less often the longer I've been working out, everything turns lighter and less painful)🤔
Period cycle *can* change your strength capabilities but it doesn't always always have to, period is different for every woman 😊
Anyway thanjs a lot for the tips !! I'll definitely be using them. Its so good of a man to understand the female anatomy differences and recognizing that some women(even if not all or not most) *do* in fact want to look more musular/bulked up!!
Thomas! I've checked and you don't seem to have my house bugged, but I'd like to know how you always know just what info I'm needing at the time and come up with a video for it. Can I put in a request for muscle building post menopause please?
Yes PLEASE.
Always good advice
Thank you 🙏
Loving the female specific content!!! Thank you ☺️
Your making quite bold and definite statements but thanks for pointing me in the right direction
you talked about differences in lifting during different parts of your cycle. how does taking a progesterone birth control affect this? is it reducing my ability to gain muscle?
Thank you for touching the biochemistry. It puts a lot into perspective for in terms of working out as i undertand the science not the bodu buiding as much. Great integration without overkill on the science.
The best video to date!!
Thomas , I’m 56 so should I act as though I’m on my cycle and take all the info you gave the same or would there be recommendations for women slightly be altered due to post menopause / menopause ? Thank you for this video , it’s still very enlightening and I just started lifting weights a few weeks ago and use resistance bands too .
I can’t thank you enough for this! It answered a lot of my questions. I am not cookie-cutter, therefore my weight training program shouldn’t be either…and I feel like a lot of “programs” are. And none of them want to take into account the topic of hormones!! I will be listening and taking notes a few more times and seeing how my hormones can work FOR me 😎💪🏻🏋🏼♀️
Excellent video. Thank you!
I wish you would include info for those of us who have reached menopause and are using weight training to increase muscle mass. Our hormones are different now. For those of us who are older, what additional tips are there? I'm over 50, am a competitive runner but am scaling back on that due to arthritis and have added a lot of upper body weight training with the goal to add as much muscle as I possibly can going heavy with the weights. Maximum weight and going to failure hopefully in about 8 reps. Any advice is appreciated.
I really appreciate your contents when you are very precise, covering many sides and having the overall picture too. Thank you💎
Thanks Thomas! that was great!
This was awesome man!👏🏿 these tips really came in handy, what are specific advice would you give when trying to build more mass?
Awesome video! So insightful and breath of fresh air on how women uniquely build muscle. Very helpful!
Excellent information! Please keep it coming with the info and science specific for female athletes...especially female keto athletes! Love it!
Hey Thomas, I have a suggestion for a future video. Could you make a video about gout in relation to ketogenic diet?
I think Dr Gregor and Dr Berg have discussed gout in the past
Love your videos. I am a fellow faster. I do anywhere from 17-20 hours per day, usually (with a day or 2 off here and there, but for the most part, I'm on). My fasts usually start between 1 and 4pm and end 17-20 hours later, but my workouts must be evenings due to my very full schedule. I wonder if fasting still helps me with muscle growth in this instance?
What effect does creatine monohydrate cycling - 3 days on 3 days off have on women who are IF and weight training please??
Superb video educating us that much more! Thanks, Thomas.
Oh thank you thank you!!! I have been trying to find info to start building more strength. This is perfect!
Thanks for the female specific video but, hey, what about us older, post-menopausal women. I'm 59 and wanting to build muscle for general health but also for longevity. I do early time restricted feeding, i.e. intermittent fasting via eating early in the day only and stopping feeding around 1-3 pm and early to bed early to rise. I eat a very pure organic diet with no processed foods at all and cook everything from scratch, I eat a high protein (1.6 g/kg), high fat diet (from meats, avocados, nuts and seeds) with a bit too high a consumption of fruit. I'm doing so much right I think but have tiny, atrophied muscles. I've been doing some weight training (squats, push ups, sumo dead lifts) for the last 18 months but with no muscle gain at all and no ability to increase reps either. Please, please do a video on how post menopausal women can build muscle.
One of the best videos on the internet. Thank you so much!
Rewatched this video several times since it was uploaded because it's so helpful and to remind myself of how to do the best with what I have got
Fast, not a lot of carbs and protein.
More repetition, higher reps. Use the first 2 weeks to train to build more muscle.
Plant based nutrition
Thank you for taking care of us!
What about post menopausal women? How do we work out and increase our estrogen?
Dude, I’m a pre-T transmasculine nb person and I appreciate this video, I’m going to do my best to be more comfortable in my body. Thanks man
Great video 💪🏽🤙🏽💪🏽
I lost too much weight from the virus and my arms are thin and wrinkled. How long will it take to gain weight and build up my arms if I do what yin recommend? Thank you M
That totally depends on how healthily you eat (and if you know your BMR to work out the minimum number of calories you need per day just to function), how well you train, how well you sleep, your genetics, not having too many cheat days, having a rest day, and rehydrating enough.
Thomas thank you for the focus on women and muscle growth.
Thanks Thomas for this video. I have started my resistance training journey and even though I see the body composition changes slightly I think I have gained more subcutaneous fat (just came from watching your video on subQ fat right before this one) even the kgs have increased. I think this might be from eating too many carbs after resistance training and not doing any HIIT training. I reduced my fasting window to 14hours from 16/18hrs previously, because I needed to spread my increased protein intake. I couldn't eat all my "new" protein needs (1.4g to 1.5grams of protein per Kg). I guess for starters I will do fasted HIIT then break my fast at 12/1pm and do my resistance training in the evening. I will reduce the amount of carbs I have been taking after resistance training to store back lost "glycogen". Aim for higher repetitions (12-15max) rather than 8reps. As a 46yrs old woman, is it okay to do 14hours fasting so I can lift heavy and get sufficient protein per meal? I was under impression that I need minimum of 30g of animal protein to get 2.5g of leucine to elicit MTOR? I am specifically mentioning animal protein because I am aware that you will need much more from plant protein in terms of grams. I guess my question is what is the right balance in terms of fasting hours, protein and carbs intake between losing fat (both visceral and subcutaneous fat) and gaining muscle (Body recomposition) for an older woman?
Thanks very helpful and to the point info
Dumb question, but what are you calling the "first" part of the cycle? Right after a bleed?
Thank you 😊
Amazing information
This is very good. Yes your plugging stuff, but it’s a really helpful explanation.
Do think u can come up w/ vegan hormone bundle?
Thanks for the info, less waffling, more bullet points, nice 👍🏻👍🏻👍🏻
Thank you so much for this video! I learned a ton!
I have no trouble with triglycerides, however, I don’t eat anything that walks on all fours (red meat allergy from a tick bite) All of my vitals and bloodwork are excellent.
I don’t eat wheat products, sugar, or cereals. I think as women get older, dehydration is a major issue because you don’t feel thirsty as much.
Women have more stamina for repetitions and have better muscle definition. I also take a wide range of vitamins and have found one group by Dr. Perricone that has just about all of the vitamins and supplements that are difficult to get in the right amounts. I think it’s called metabolism booster. It has certain essences from flowers. It’s strange because you can literally feel the flower power attacking certain problem areas in your body like inflamed areas, etc.
There is also a book called fat flush that advocates drinking lemon water first thing in the morning to cleanse the liver and to drink cranberry juice with no sugar throughout the day. It all definitely seems to help.
Good video!
You are the best! Thank you!
Thank you, Thomas. I hope that you get that much more often than anything
Thank you, Thomas DeLauer!!! Great info.👏👏👏👏
This actually helps me a lot, thank you!
I’ve always loved “the grind!”
Really cool to know there’s a scientific reason behind it 😍
Thanks for your info! Love it!!
You’re very welcome!
"my brain needs training"🤣😂 this guy is funny.
Wow so helpful thank you 💪🌻
Thank you so much for this!
How much is minimal carbs?
I would love to see a video with this type of information geared toward the forgotten group of women over 60.
And girls.
Please 🙏, do a video for weight lifting exercises for women!!!
scientific facts, that's how I roll! Thanks Thomas :-) More reps it is!!
thank you !!!!
Mr Delauder I’m 56 is it the same for me. I don’t eat as much as I used too
Nice video...thanks Thomas😊
Wow! Really helpful, thank you so much! I live in India so can't access your products but definitely request you to help with more info on what to eat at what times..