BREAKING THE MYTH
By Fitness and Training Expert
Rosie Chee, BExSpSc
SMASHWORDS EDITION
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PUBLISHED BY
Yung Wah Publications on Smashwords
Breaking the Myth
“If I lift heavy I’ll end up looking like a man!” Copyright © 2008 by Rosie Chee
Increasing Testosterone in Females = Muscle Accretion, Strength Gains, and Fat Loss Copyright © 2009 by Rosie Chee
Smashwords Edition Copyright © 2011 by Rosie Chee
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Cover Image by Ray Scott
Author Image by Dan Ray
Formatted for Smashwords by Rosie Chee
BREAKING THE MYTH
There are many myths when it comes to the subject of females and training. In fact, many have the misconception that for a female to lift weights or train seriously she will become like the stereotype Miss Olympia bodybuilder. These myths cause many females to shy away from the training that would create for them the lean, fit, sexy body that they desire. The following articles break open a couple of those myths . . .
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Contents
Breaking the Myth: “If I lift heavy I’ll end up looking like a man”
Introduction
Physiology - Hormones, Muscle Fibres and Types
Resistance Training and Hormonal Adaptations
Role of Diet in Gaining Muscle
Conclusion
Introduction
Hormones - Testosterone, Growth Hormone
Conclusion
Breaking the Myth: “If I lift heavy I’ll end up looking like a man”
Introduction
You hear it time and again from females in and out of the gym, when it is suggested to them that they either a) lift weights, or b) increase the weight that they are lifting. “I don’t want to do that, because I don’t want to look like a man.” Many people, males included, have come to believe that for a female to lift weights means that she will somehow transform into the stereotype image of the female bodybuilder. This is simply NOT the reality of females and resistance training. This article will discuss and compare the physiology, the hormonal adaptations to resistance training, and the role of diet in gaining muscle, in both males and females.
Physiology
Whilst males and females are structurally similar, there are many physiological differences that affect the sexes’ ability to gain muscle mass.
Hormones
The primary reason that females cannot gain muscle mass as fast or to the extent as males is the difference in hormone status.
Testosterone is one of the androgenic hormones responsible for anabolism in the body (Kraemer & Ratamess). It is testosterone that is responsible for masculine traits (i.e. excess hair (especially facial), deepening of voice, increase in muscle mass). Both males and females produce testosterone, as it is necessary for hormonal balance and body function (Marieb, 2004). However, males have much HIGHER levels of testosterone than females, with the ‘normal’ range of total testosterone (in the bloodstream) being 0.95-4.3 pg/dl, compared to the 0.7-3.6 pg/dl of females. However, it is not so much the total amount of testosterone that an individual has that determines their potential/ability for muscle growth, since most of the testosterone in the body is bound to either sex hormone binding globulin (SHBG) or other non-specific proteins such as albumin (Wheeler, 1995), but their levels of FREE testosterone (i.e. the amount of testosterone that is NOT bound in the body). In males 0.3-5% (with an average of 2%) of their total testosterone if free, with their free testosterone normal values being 270-1100 ng/dl, compared to only 6-86 ng/dl of free testosterone available to females.
The female ‘equivalent’ of testosterone is estrogen (Marieb, 2004). Whilst estrogen may increase Growth Hormone (GH), it also increases a) SHBG, which decreases the amount of free testosterone in the body; and b) cortisol, which reduces muscle mass (Hakkinen, 1989).
Muscle Fibres and Types
There is a similar distribution of the percentage of Type I, Type IIa, and Type IIb muscle fibres in both males and females. However, females have ~60-80% of the muscle cross-sectional area (CSA) and whole muscle anatomical cross-sectional area (ACSA) than that of males. Therefore, despite the potential for muscle hypertrophy in a relatively short period of time (Gregory, et al., 2006), similar percentage increases in either muscle mass or volume as a result of resistance training, results in smaller total overall gains in CSA and ACSA in females than in males (Folland & Williams, 2007).
Resistance Training and Hormonal Adaptations
Studies have shown that resistance training acutely increases total testosterone in males (Hakkinen & Pakarinen, 1995); whereas there is NO change in females. However, free testosterone HAS been shown to be elevated up to 25% in females after resistance training (Nindl, Kraemer, Gotshalk, & Marx, et al., 2001). Yet, because females have less free testosterone than males at rest, any increase is not significant enough to allow for muscle hypertrophy to the extent of a male. Therefore, it has been suggested that other anabolic hormones, such as GH may be responsible for hypertrophy in females (Kraemer & Ratamess, 2005).
Role of Diet in Gaining Muscle
Diet is an important component of gaining muscle mass. To gain muscle mass one needs to be eating MORE than Maintenance calories. Because females are generally smaller than males (i.e. smaller bone size and mass, less muscle mass, etc.), they generally require (and eat) LESS than males. If a female ate the amount that a male ate to gain mass, they would most likely end up gaining a lot of unwanted bodyfat along with muscle hypertrophy. Females are also generally more prone to eating disorders such as anorexia and bulimia, etc. that are detrimental to muscle hypertrophy, and cause muscle loss (Beals & Houtkooper, 2006).
Conclusion
Masculinization in females does not occur as a result of [heavy] weight training, but rather because of the excess of androgenic hormones (i.e. testosterone) coupled with the correct stimulus for muscle growth (i.e. chronic resistance training AND diet directed at muscle growth). The stereotype image of the female bodybuilder in the media is a result of said females chronically using androgenic compounds (i.e. steroids) in order to increase their muscle mass and size. For the female who is NOT doing this, they can lift as hard and as heavy as they want, and will come nowhere close to “looking like a man”.
Breaking the Myth: Increasing Testosterone in Females
= Muscle Accretion, Strength Gains, and Fat Loss
Introduction
There are many products in the supplement industry that are used in pursuit of muscle accretion, strength gains, or fat loss. One such product is a testosterone booster. Testosterone boosters are generally avoided by females (and sometimes recommended against), due to the fear that they will cause androgenic side effects (which they will NOT), because of ignorance on how the product affects the female physiology. Then there is the other side of the coin, where females look to (and males recommend) a testosterone booster, believing that by elevating their testosterone levels they will get faster gains and experience the same results as a male with increased testosterone. Both ideas are inaccurate. This article will focus on the latter, discussing the endogenous female response of testosterone to resistance exercise; and which hormone/s should be optimized to provide muscle accretion, strength gains, or fat loss in women.
Hormones
Alongside resistance training anabolic hormones play an important role in hypertrophy, strength gains, and leanness. Two of the anabolic hormones in the body are testosterone, Growth Hormone (GH) (Kraemer, 1988).
Testosterone
Females have less testosterone than males (normal male total testosterone values are 0.95-4.3 pg/dl, compared to the 0.7-3.6 pg/dl of females). They also have less free testosterone (males’ bioavailable testosterone is 0.3-5% (average of 2%), with their free testosterone values between 270-1100 ng/dl; compared to only 6-86 ng/dl in females).
Whilst testosterone levels in females may influence physiological adaptations to resistance training, studies indicate that muscle accretion and strength gains happen with OR without an increase in testosterone (Kraemer & Ratamess, 2005). Subjects of Hickson, Hidaka, Foster, Falduto & Chatterton (1994) increased both muscle mass and strength over a 16-week period of resistance training, with NO change in testosterone levels.
With the exception of Cumming, Wall, Galbraith, Belcastro (1987) and Nindl, et al. (2001), most studies using acute or short-term (i.e. 10-16 weeks) resistance training has shown to have NO significant (if any) change in total or free testosterone at rest, or pre and post training in females (Kraemer, et al., 1998; Hickson, et al., 1994). Despite this, females are still able to gain significant muscle and strength or lose fat effectively.
Although research has been inconsistent with resistance training effects on females’ resting testosterone levels (Kraemer & Ratamess, 2005), chronic resistance training (i.e. >6 months) has been shown to increase resting (and post-exercise) free testosterone in females (Häkkinen, Pakarinen, Kraemer, Newton & Alen, 2000; Marx, et al., 2001), suggesting that long-term training is required to elicit a hormonal response.
Studies also indicate that there is no difference in testosterone levels between heavily trained female athletes and sedentary controls (Tegelman, et al., 1990). However, increases in strength and power have been correlated with pre-training testosterone levels (Krahenbuhl, Archer & Pettit, 1978), leading Hakkinen, et al. (2000) to hypothesize that testosterone levels in females are indicative of their trainability (although not necessarily of their results).
Growth Hormone
It has been suggested that other anabolic hormones, such as GH may be responsible for hypertrophy, strength gains, and leanness in females (Kraemer & Ratamess, 2005), since such results are achieved withOUT changes in testosterone levels.
Females naturally have higher GH levels than males (Engstrom, Karlsson & Wide, 1998; Wideman, Weltman, Hartman, Veldhuis & Weltman, 2002).
Exercise is a physiological stimulus for GH release, with resistance training inducing significant GH secretion. The magnitude of exercise induced GH release in females is greater than that in males (Wideman, et al., 2002).
Multiple set resistance exercise increases and prolongs the GH response in females compared to single sets (Mulligan, et al., 1996); and resistance training with higher volume elicits a greater GH response than low volume training (Kraemer, et al., 1993). The largest female GH responses are observed with longer resistance sessions with high total work using moderately to heavy weights (>70% 1RM) and shorter recovery periods (Kraemer, et al., 1993).
Whilst acute resistance training has been shown to elevate resting levels of GH in females, chronic resistance training has not. However, chronic resistance training still elicits a similar exercise induced GH response pre and post acute resistance training (McCall, et al., 1999).
Conclusion
Muscle accretion, strength gains, or fat loss in a female are NOT dependent upon their testosterone levels. There are many factors involved in each goal achievement, including an increase in all anabolic hormones. Products that increase GH (or both GH and testosterone) would be a better option than utilizing just a testosterone booster, for the female looking to optimize hypertrophy, strength, or leanness.
REFERENCE LIST
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Cumming, D.C., Wall, S. R., Galbraith, M. A. & Belcastro, L. N. (1987). Reproductive hormone responses to resistance exercise. Med Sci Sports Exerc, 19 (3). (p. 234-238).
Engstrom, B. E., Karlsson, F. A. & Wide, L. Marked gender differences in ambulatory morning growth hormone values in young adults. Clin Chem, 44(6). (p. 1289-1295).
Folland, J. P. & Williams, A. G. (2007). The adaptations to strength training: Morphological and neurological contributions to increased strength. Sports Med, 37(2). (p. 145-168).
Gregory, F. M., Stephen, M. R., Frederick, M. I., Lemmer, J. T., Tracy, B. L., Hurlbut, D. E., Metter, E. J., Hurley, B. F. & Rogers, M. A. (2006). Age and sex affect human muscle fibre adaptations to heavy-resistance strength training. Exp Physiol, 91(2). (p. 457-464).
Hakkinen, K. (1989). Neuromuscular and hormonal adaptations during strength and power training: A review. J Sports Med Phys Fitness, 29. (p. 9-26).
Hakkinen, K. & Pakarinen, A. (1995). Acute hormonal responses to heavy resistance training in men and women at different ages. Int J Sports Med, 16. (p. 507-513).
Häkkinen, K., Pakarinen, A., Kraemer, W. J., Newton, R. U. & Alen, M. (2000). Basal concentrations and acute responses of serum hormones and strength development during heavy resistance training in middle- aged and elderly men and women. J Gerontol A Biol Sci Med Sci, 55A (2). (p. B95-B105).
Hickson R. C., Hidaka, K., Foster, C, Falduto, M. T., & Chatterton, R. T. Jr. (1994). Successive time courses of strength development and steroid hormone responses to heavy-resistance training. J Appl Physiol, 76(2). (p. 663-670).
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Marx, J.O,, Ratamess, N. A., Nindl, B. C. Gotshalk, L. A., Volek, J. S., Dohi, K. Bush, J. A., Gomez, A. L., Mazzetti, S. A., Fleck, S. J., Hakkinen, K., Newton, R. U. & Kraemer, W. J. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Med Sci Sports Exerc, 33 (4). (p. 635-643).
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Mulligan, S. E., Fleck, S. J. Gordon, S. E., Koziris, L. P., Triplett-McBride, N. T. & Kraemer, W. J. (1996). Influence of resistance exercise volume on serum growth hormone and cortisol concentrations in women. J Strength Cond Res,10(4). (p. 256-262).
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DISCLAIMER: Please Read Before Starting Any New Exercise Programme!
Exercise may have risks associated with the cardio respiratory system which cannot always be predicted. These include, but are not limited to, abnormal changes to heart rate or blood pressure, ineffective functioning of the heart, and in very rare instances, heart attack, stroke or even death. Use of exercise equipment and exercises can also result in injuries to the muscles, ligaments, tendons and joints of the body.
Your exercise and training programme may include exercises that will stress the body. If you have any symptoms, such as shortness of breath, fatigue, tightness of chest, you should reduce or end the exercise, it is your obligation to inform me of your symptoms, and I may stop or reduce your exercise and training programme if any such symptoms should occur.
For the reasons mentioned above, before starting any new exercise or training programme, I highly recommend that you seek advice from your consulting professional medical and health practitioner or physician, especially if you are unaware of your current health condition, or have any pre-existing medical condition/s including but not limited to diabetes, heart disease or kidney problems, or if you are taking any prescription or over the counter medication.
I also recommend that you see your consulting professional medical and health practitioner or physician before making any significant nutrition changes, especially if you are unaware of your current health condition or have any pre-existing medical condition/s, including but not limited to diabetes, heart disease or kidney problems, or if you are taking any prescription or over the counter medication.
All information contained in these articles are of a general nature, and are not to be taken as medical or health advice pertaining to any specific medical or health condition that you may have or develop.
You should always use your common sense when undertaking any new exercise and training programme or nutrition plan.
About the Author
Writing is a lifelong passion for Rosie. Growing up as a tomboy, she was always active, involved with everything. Blessed with both academic and athletic ability, she found success in both study and sport, fitness quickly becoming her second love. Rosie combines her passion of literature with fitness as a columnist for World Physique Magazine and WPM Women, contributing as a ‘Fitness and Training Expert’ for global fitness industry giant Bodybuilding.com, having also written for several supplement companies.
Rosie wants to be a living, breathing example of what CAN be done if you want it badly enough; to make a difference in others' lives; inspire them, give them faith, hope, courage, and belief in themselves and their ability to succeed; to get them to constantly push themselves to new heights; setting goals and achieving them, aiming higher once those goals are accomplished.
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