Girls vs Guys Shoot Out!

I’m always being asked how training, nutrition and supplementation should be different for girls versus guys, so we thought we’d have a little fun with the topic and give you the ultimate gender fitness showdown! 

THE LOOK

GirlsMost girls want long, lean limbs, flat abs and a toned bod, with a few killer curves thrown in. Oh and minimal cellulite please, we don’t ask for much!GuysMuscled and athletic, ripped and strong, lean but with “big guns” are generally all on the wish list. Plus a killer six-pack. 

FITNESS

GirlsAn equal mix of interval cardio, resistance or circuit training, balance and flexibility work generally gets best results for women.Because girls have less muscle mass, they tend to ‘decondition’ more quickly than men, therefore they need to be more consistent with training (a few days or a week off is cool, but 2-3 weeks or - gasp - a month of doing nothing and it’s gonna be way harder to get back to where you were before).As a guide, aim for at least 2-3 resistance sessions per week (bodyweight or weight training), plus a few high cardio workouts and 1-2 sessions focused on stretching, balance and flexibility. GuysBecause men have such a high percentage of muscle mass, a focus on resistance training works best. Hitting the weights room at least 3-4 times each week is important, complemented with 1-2 interval cardio sessions (yep that means sprint work boys) to maintain cardio fitness.A little stretching to lengthen the muscles and make room for further growth won’t hurt either (ever wonder why Arnie was such a big fan of yoga?). If you’re not into getting your downward dog on, just a good 15-minute stretch at the end of each session should do the trick.Core work is important for the boys too, as they’re more likely to forget about technique and just go for it in the gym when their competitive side comes out, so a focus on core strength and correct technique is paramount. 

NUTRITION

Everyone Nutrition is incredibly individual, so it’s important to go through a process of trial and error. Starting with a super clean ‘elimination’ style diet and slowly adding individual foods back in is a great place to begin to find out what makes your body feel good and what’s best left in the cupboard for someone else! GirlsI like to focus on two things with my female clients. The first is eating for micronutrients over macronutrients, which basically means eating for vitamins, minerals and enzymes, rather than carbs, fats and proteins.Eating this way helps shift the focus from ‘dieting’ and cutting carbs or limiting fat (whatever the latest trend requires) to eating for health, vitality and overall wellbeing – a useful tactic when working with women who tend to get a little emotional with their food.The next thing to consider if you’re looking for weight loss, increased energy, better digestion, or all of the above, is a focus on portion control. This is the number one thing women seem to struggle with – portion sizes are so much bigger than they used to be and we have too much food readily available to us, whenever we want it.Be mindful of halving your portions for just a week (e.g. have half your sandwich at lunch and the other half for afternoon tea, rather than the full sandwich at lunch and another snack in the arvo) and notice how much your body changes.Finally, cut down on packaged and processed foods, limit soy and wheat products and take note of how you feel after consuming dairy. Not good? Ditch it. GuysWhat works for guys is typically pretty simple when it comes to nutrition. More lean, grass fed and organic protein sources (literally with every meal, including breakfast), more green veggies and less processed/starchy/packaged food. Remove soy products (they may just give you man boobs) and consume less beer (I know, I know). Include some simple sugars after a big training session (fruit or some flavoured yoghurt, NOT lollies). Done! 

SPORTS SUPPLEMENTS

GirlsUnless you’re vegetarian/vegan, or doing a lot of training, you should be able to get most of what you need from real food.A clean, light protein drink can be useful for gals on the run, those who are stuck for snack ideas, or anyone training frequently. My all-time favourite is Sunwarrior’s brown rice protein in chocolate, but other goodies are Teresa Cutter’s organic whey protein in vanilla, Pea Protein’s green caffeine flavour, or Ezyprotein’s wildberry superfood protein blend. 180 Nutrition does a mean Protein Superfood too but because of all the yummy ‘bits’, it’s best blended in a smoothie, rather than straight up! GuysThe more you supplement, the lazier your body gets, so it’s definitely best for guys to get most of their nutrition from real food too.That said, for most men looking to add size to their frame, a protein drink that includes some simple carbs to aid with recovery after a session is important. A good quality, clean whey protein supplement is best here, plus a little fruit on the side.A lot of male clients ask about Branch Chain Amino Acids (BCAAs) and while they can be a great tool for recovery, I don’t typically recommend BCAAs after every workout, as your body is a clever cookie and can become too reliant on them. Taken 1-2 times per week when you need recovery most (and ideally on a day you’re planning to get a good night’s sleep afterwards) is ideal to help your body recover from a high training load. Footballers, for example, might take BCAAs after a big game, as they’ve overtaxed their body and likely have a rest day scheduled afterwards, so it’s perfect timing to make the most of them. 

FAVE EVER GYM MOVE

GirlsIt’s gotta be the good old fashioned burpee. Yep it hurts, but it also fuses resistance, core and cardio – the perfect trio to get a gal in shape! Interval running comes in a close second. GuysAs if you had to ask… helllooo bicep curl to shoulder press combo! With pull-ups/chins coming in a close second. The poor legs always miss out with the boys.