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How should a woman train in order to be attractive for men?

How should a woman train in order to be attractive for men?
Physical attractiveness is not magic. People who have particular properties succeed more easily, they are also perceived better by their surrounding. Are there any inattractive people in advertisements of supplements? And how would you explain the fact that all the unreal families from ads are perfect – those people have perfect, even, white teeth, neat fingernails and beautiful faces, it's hard to find overweight or obese people there. All the children in adverts are at least likeable, you will not be albo to find there any “ugly ducklings”, too. And how many models are overweight? They are usually thin.

What does attractiveness depend on?

Many studies state, that the attractiveness of the face influences the perception of a particular person. Men (consciously or not) tend to assess the potential reproductive efficiency or health of the partner this way! [1] Because of the matching, younger people are preferred, as they are usually healthier. In many studies it was stated that women at the age of around 50 stop being attractive from the reproductive point of view, independently from their health condition. Men sustain their “reproductive value” much longer. [2] Because of that, women at the age of 50 and older may not feel like keeping the attractiveness of their outer look, whereas, for men it may be a decisive factor in building and maintaining a relationship. Additionally, the “value” of men increases with age (larger financial assets, gathered goods), for women it does not refer to the reproductive success that much. In the mentioned experiment, the attractiveness of women from the age group 35-50 was drastically higher than that of women from the age group 51-65. For men the decrease of attractiveness was noted in the comparison of the age groups 35-50 and 51-65, but it was not that shocking. As if that was not enough, the attractiveness of facial features often causes the assumptions about one's intelligence. When it comes to imputing IQ to the volunteers, the following features were important for the results (apart from the general attractiveness of the face): if the eyelids were open or closed, and what was the look of one's lips (shape, expression). [3]

How to improve the body?

Going back to the main point – you are not able to do much with your facial features, as plastic surgeries often harm rather than improve, you can easily find the results of unsuccessful surgeries online. The same is with paralyzing the nerves with botox – it is not the best idea (altough, according to the studies, this method is quite safe, but sometimes it's not the facts that are important, but who pays for the research – it's business worth millions of dolars). Botox is a neurotoxin created in unaerobic conditions by Clostridium botulinum bacteria (botulinum toxin). [12]

Botox “blocks” the excretion of acetylcholine in:

  • neuromuscular junction, also called the endplate,

  • sympathetic ganglions,

  • parasympathetic ganglions,

  • autonomic ganglion parasympathetic endings [11],

which, as a result, paralyses muscles and nerve ends.

The same thing applies to the appearance of breasts – implanting silicone is connected with the risk of multiple complications, which may even increase the risk of breast cancer. There is no final or convincing evidence for that, but the scientists are also not certain whether breast implants are safe. [5] Indeed, 8-year long study on silicone implants (Sientra HS) proves that the rupture of an implant is of low probability – 4.6%, shrinking of the “bag” is more likely – 11.8% [6]. In that research 1,788 patients with 3,506 Sientra implants took part. Within 8 years of using such implants, in 580 cases there was the necessity of doing surgery again, it concerned 456 patients, most frequently for cosmetic reasons, e.g. changing the shape of implants (300 cases). There were no other complications.

So, what can we do to improve the attractiveness of the body?

There's no doubt, you can:

  • reduce body fat,

  • increase muscle mass,

  • improve the up/down proportions – if, e.g. you have quite big thighs, or overwhelming upper body.

Reduction has to be sensible, because excessive, pharmacological decrease of body fat is not advantageous for women. Excessive vascularisation, or highlighting the shape (the V or X-shape) may discourage men, who start to have complexes. You can just follow the comments under the films or pictures of bodybuilding female competitors. The other side of the coin is the change in the hormonal profile, e.g. along with body mass reduction of about 3.7 +/- 0.5 kg and body fat reduction of 4.5 +/- 0.7%, the amount of estradiol in blood in women at the age of 25-40 decreased significantly, as well as the level of estrone glucuronide or pregnanediol in urine. The increase of SHGB was observed. The decrease of estrone was mostly connected with the calorific deficit. [8] The review of young female competitors' tests proves that they often suffer from menstruation dosorders (late, irregular menstruation, or even lack of it [9]). In some studies as much as 79% of female competitors sufferred from menstrual disorders. It is thought that the reason for that is the supression of excretion of GnRH in hypothalamus, which blocks FSH and LH in the anterior lobe of the pituitary gland. [10]

The best methods of reducing body fat are:

  • reduction diet adjusted to a particular person, with gradually decreasing calorific level (sudden decrease of the amount of consumed calories may be painful, the least pleasant yo-yo effect means blocking further loss of weight – slowing down metabolism),

  • moderate aerobic training (e.g. 3-4x a week, at the beginning 20-30 minutes), with time, with better results, you should add the unaerobic component in training (e.g. various intervals), and then the classic aerobic workout, you may also increase the volume and/or intensity of the aerobic sessions (which has been described many times – I refer you to the articles on interval training),

  • strength activity (e.g. 2-3x a week, 45 minutes, e.g. the up/down model, or FBW),

  • interval training (1-2x a week; depending on other activities – resistance and aerobic training, the level of proficiency, abilities, willingness).

The worst ideas, when body fat reduction is concerned, are:

  • therapies with the use of “Chinese herbs” (they often contain heavy metals and various pharmaceuticals),

  • miraculous diets” harmful for body (e.g. total exclusion of fat, mono-diets and other diets with too low supply of calories – described at afterworkout.com),

  • using “hard” pharmaceutical burners (there was a woman from Warsaw who died after using DNP),

  • overheating the body (e.g. sauna, exercising in many layers of clothes) – it causes the loss of water, not fat,

  • hours spent on treadmill without using proper diet.

Why would you increase muscle mass?

Because of individual preferences, women's breasts don't have to be the most important – after detailed analysis of the questions in pornography services, it turned out that in the southern part of the United Stated, in Africa and in almost all South America, the most frequent are seraches of buttocks, whereas, Eurasia and Australia – focus on breasts [7]. Unfortunately, you are not able to make your breasts bigger when working out at the gym, but... it's highly possible that you will gain firm glutes, thighs and calves (which is a certain lure for men).

The best exercises for glutes and thighs are:

  • full-range barbell squats (front, back, hack-squats),

  • lunges and its variations,

  • stepping ona platform,

  • deadlift on straight legs and other variations (e.g. sumo).

This topic was widely described here: How can I lift my glutes?

If you have problem with “too large thighs” - there usually isn't much you can do with it. You are not able to lose muscles, because it's impossible, apart from surgical procedures, or ruining the body (e.g. long-lasting starvation). For the improvement of the thigh composition, large range of repetitions, running or swimming are inefficient – muscles cope really well with such procedures, the range of 20-30 repetitions in squats may stimulate... hypertrophy (of the particularly rarely trained moderate and type I fibres). If you have a lot of fat, use the tips for fat reduction mentioned above. However, fat is not used locally (apart from the intramuscular one, which is the source of energy similar to glycogen), but globally. You have to get rid of subcutaneous and visceral fatty tissue from the whole body – it means months of work. But... if you improve the appearance of the upper body – arms, chest, abs, back – perhaps your legs will not seem so “huge” anymore.

Sources: Front Psychol. 2014 Feb 28;5:179. doi: 10.3389/fpsyg.2014.00179. eCollection 2014. “A greater decline in female facial attractiveness during middle age reflects women's loss of reproductive value”. http://www.ncbi.nlm.nih.gov/pubmed/24592253 2. Kenrick D. T., Keefe R. C. (1992). Age preferences in mates reflect sex differences in human reproductive strategies. Behav. Brain Sci. 15 75–133 10.1017/S0140525X00067595 3. J Exp Psychol Gen. 2016 Feb 25. Eyelid-Openness and Mouth Curvature Influence Perceived Intelligence Beyond Attractiveness. http://www.ncbi.nlm.nih.gov/pubmed/26913618 4. Psychoneuroendocrinology. 2016 Apr;66:166-75. doi: 10.1016/j.psyneuen.2016.01.016. Epub 2016 Jan 19. Androstadienone's influence on the perception of facial and vocal attractiveness is not sex specific. http://www.ncbi.nlm.nih.gov/pubmed/26827295 5. Ann Intern Med. 1996 Apr 15;124(8):744-56. Reported complications of silicone gel breast implants: an epidemiologic review. http://www.ncbi.nlm.nih.gov/pubmed/8633836 6. Aesthet Surg J. 2015 May;35 Suppl 1:S3-10. doi: 10.1093/asj/sjv020. Eight-year follow-up data from the U.S. clinical trial for Sientra's FDA-approved round and shaped implants with high-strength cohesive silicone gel. http://www.ncbi.nlm.nih.gov/pubmed/25948657 7. http://www.antyradio.pl/18/Piersi-posladki-stopy-czy-waginy-czego-szukamy-w-serwisie-Pornhub-7337 8. “Estrogen and progesterone exposure is reduced in response to energy deficiency in women aged 25–40 years” http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2922999/ 9. J Clin Endocrinol Metab. 2014 Nov;99(11):4037-50. doi: 10.1210/jc.2013-3030. Epub 2014 Mar 6. Endocrine disorders in adolescent and young female athletes: impact on growth, menstrual cycles, and bone mass acquisition. http://www.ncbi.nlm.nih.gov/pubmed/24601725 10. “The effects of intense exercise on the female reproductive system” http://joe.endocrinology-journals.org/content/170/1/3.long, 11. BOTULINUM TOXIN, 12. Zastosowanie toksyny botulinowej w medycynie

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