WHEN it comes to losing weight and toning, the gender war is on. Men and women tend to favour different exercises in the quest for a slim, buff body but which gender has it right? Husband and wife team and personal training duo Daniel and Lyndel Hoy give us the insider’s view on the best route to achieving your ideal body and staying healthy.

How are men and women different when it comes to weight loss?

Women won’t be surprised to hear that in the weight-loss war, men are at a natural advantage, though they also tend to be more complacent about the middle-age spread.

“Men tend to lose weight quicker because they have more muscle; this means they burn kilojoules quicker,” Daniel said.

“More often than not, though, they are unaware of the need to lose that weight. Men and women view their bodies very differently.

“However, once they start training they are more than likely to include weight training which is great; women on the other hand shy away from weights.

“[Weight training] is important because the more lean muscle they have, the quicker they will lose that weight, and later in life weight training is great for holding off osteoporosis.

“Women have the additional challenge of weight gain during pregnancy,” Lyndel explained.

“Many women make the mistake of eating for two. Our bodies can careen out of control if we don’t lose the extra weight before the second baby. With a third child you can easily find yourself 25 to 30 kilograms overweight.

Women

Lyndel Hoy is a teacher, photographer, and mother. As a competitive swimmer, tennis player and dancer, she has spent her life being active and fit.

Being in the know, she has some great insight into staying fit and maintaining your body especially after having children.

“I find the main difference between men and women’s fitness is the speed of weight loss, and women’s reluctance to do resistance training,” Lyndel said.

“In our book Fit and Firm for Women, we included a chapter advising women to train like a man.

“This is because men have more muscle mass than women and the more muscle mass you have, the quicker you burn fat.

“For women it is important to make sure that any weight-loss plan includes some sort of resistance training.

“It will help you lose weight quicker but also work those muscles in the areas of your body you hate because they lack tone.”

Men

For the past eight years, Daniel Hoy has been competing in triathlons at his age-group level, achieving great results.

He also played basketball, tennis, has a golf handicap of 14 and has run the Melbourne and Chicago marathons. His message for men is not all that different.

“They need to mix cardio with resistance training. No use having a six pack if it’s hidden behind a keg,” Daniel said.

“Any exercise program should have cardio one day followed by weight or resistance training the next. This is the best way to exercise for weight loss and toning.

“Bicep curls, push-ups, tricep push downs, core work. It all tunes up the outside of your body, while cardio slims you down and works the inside.”

Beating personal barriers to health and fitness

“The biggest barriers we find for both men and women is lack of time. It’s important to find ways to fit exercise into your day. It’s an important part of life, for longevity and enjoyment, but somehow is always the first thing to go when time gets away from us,” Daniel said.

“For me, it’s definitely work commitments. I try and get around this by doing things like running or swimming at lunchtimes, and even riding my bike to and from work.”

“I find being at home with the kids – we have two, Cullen (31/2) and Jazlyn (21/2) – and working part time to be the biggest challenge,” Lyndel said.

“I try to go for the odd run and walk when Daniel gets home from work. I also swim during the week. But for us the main problems are the same as everyone else – time.”

Top 5 diet tips for men

1. Eat less. As a general rule people have become accustomed to not feeling satisfied unless they feel as if they are about to explode
2. Eat less red meat. Fill the void with vegetables. Think about the last time you had a steak, and then think about how big it was. The recommended serving size is about the same size as a deck of cards.
3. Eat more fruit and vegetables. They fill you up without the empty kilojoules.
4. Eating six small meals a day will keep you feeling satisfied.
5. Make sure you drink enough water. People often mistake feeling thirsty for feeling hungry.

Top 5 exercise tips for men

1. Move more. Break up your day by moving.
2. Push-ups. You don’t need any equipment and they work a lot of different muscle groups.
3. Start an exercise program for an event. Pick out a fun run or swim or cycling event, and train for it. It helps motivate you to get out and exercise.
4. Buy some dumbbells and concentrate on muscle tone. By concentrating on building muscle while doing cardio, you’ll lose weight quicker.
5. If you have children or grandchildren, spend time playing with them. Kids are naturally active. Their play mostly relies on running and jumping. Find your inner child.

Top 5 diet tips for women

1. Find out why you eat. If you just overeat, that’s easy to fix, but if your eating is emotionally driven then you need to know that before any exercise and healthy eating plan will work.
2. Eat six smaller meals per day.
3. Keep a food diary for two weeks and examine exactly what you eat. It will surprise you.
4. Where possible, choose the light option. When shopping, choose skim milk, light margarine, reduced fat cheese, yoghurt etc. At a restaurant, opt for salad rather than chips as your side dish. Often vegetables are smothered in butter. Salad is the safer choice but request the dressing on the side.
5. Beware of that second or third glass of wine. The sugar content in wine, especially white wine, is significant. Your body will burn sugar first but only what it needs. The rest turns to fat.

Top five exercise tips

1. Light weight training will help you lose weight quicker by building muscle, and it’s great for bone strength.
2. Starting a walking group is a great motivator. You get to exercise and chat with friends, and you’ll be more inclined to stay committed when others are relying on you.
3. Build up to running if you can, as it’s a great way to drop weight. The harder you work, the quicker you lose weight.
4. Start doing a sport you did as a kid. Take up tennis, or swimming again. Your motivation will be driven by the fun you have, and weight loss is a bonus.
5. Plan your weekend ahead of time. Enjoy some light trail or beach walks, or ride your bike along a cycling track. Not only will you improve your fitness, you’ll also have an opportunity to enjoy the natural environment and discover new places.

What motivates you?

Both Lyndel and Daniel believe the key to successful weight loss and improved fitness is staying motivated.

“In the book and on our website we talk about finding something that motivates you. It might be weight loss, being able to play with your kids, or an upcoming event.

“Find whatever it is that will motivate you and do it. Often for men this is the best way to get healthier.”

Daniel also suggested signing up for a sport or competitive event like the City to Surf can be a strong driver.

According to Lyndel, weight gain for women is something that creeps up over time.

“Becoming overweight is almost an unconscious choice. Often we do not realise our weight is a problem until a doctor tells us, then suddenly there is no choice,” she said.

“I think the biggest key for women is finding out why they are overweight. Once you discover that the results will come quickly, and the results themselves become the encouragement.”

Where to find out more

You can purchase Fit and firm for men and Fit and firm for women both $9.95 at selected book retailers. Or visit Daniel and Lyndel’s website at www.fityou.com.au

Your Say

Marianne says:

Lyndel mentioned the sugar content in wine but forgot to add that alcohol itself is a major energy source:

1g CHO (sugars) = 4kcal
1g protein = 4kcal
1g alcohol = 7kcal
1g fat = 9kcal

And it seems to me that the volume of alcohol in wine seems to be creeping up these days, so beware those hidden calories!

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