When discussing muscle growth, we often think of men. However, it is also important for women to build muscle, especially as they age. Many of us have the false impression that all female body builders are muscular, steroid taking Amazons, who appear like Schwarzenegger.
Bodybuilding for females has gone through various periods. Previously a smooth, shaped figure was the objective. Then came massive muscular development stimulated by means of steroids and male growth hormones. A few of the female bodybuilders became so massive and carved that they appeared like men. Presently, the main focus has returned to a more natural look for female muscle builders. They carry out lot of resistance exercises which give them shape and muscularity, however they still retain their femininity. The below information outlines eight tips to help women increase their muscle mass.
- Push your body hard, but not too hard.
- Make use of the three big exercises, which are the squat, deadlift, and bench press.
- Workout at least three times per week.
- Make sure you are eating well.
- Measure body fat instead of weight.
- Understand that carbohydrates are not the enemy.
- Consume protein both before and after a workout.
- Make use of supplements.
Female Muscle Growth
Female bodybuilding is a great activity for young women to improve their muscle groups, burn fat, and lift their general fitness levels. Developing a fit body starts with bodyweight and resistance training. Every muscle group of the body is trained to complete exhaustion at least once per week.
However women’s bodies are much different than men’s and their lower and upper body shapeliness demands distinctive workout routines. More importance is put on hip flexors, adductor and abductor muscles in the inner and outer thighs. Leg squats and thigh-biceps curls accomplish the task on quadriceps and hamstrings, while calf lifts complete the lower body. For the upper body, women work their chest muscles with weights or machine pushes, dumbbell or machine flies, shoulder presses and arm work.
Weight lifting will help you to prevent osteoporosis or advanced bone loss resulting in bone injuries. The likelihood of weak bones decreases with weight bearing workouts such as running and lifting weights but not swimming or rowing. Integrating weight training in your program will enable you to build lean muscle mass, gain strength, trim down and stay more toned. You should use as much weight which is comfortable doing 10 repetitions for 3 sets each.
Nutrition is the complementary aspect of the training program for building. A diet plan with approximately 25% of the calories originating from proteins, 40% received from complex carbohydrate food and the rest from fats and fiber is required to rebuild the tissue weakened by intense workouts.
These information has shown eight solid tips for women to utilize in building muscle. So, if you are a woman, make use of these tips, and achieve an amazing body that will have all the guys lusting over you.