8 Workout Tips and Techniques for Females Considering Bodybuilding : The physiological differences between men and women are scientifically documented. For that reason alone—women are at a disadvantage when it comes to building muscle. But don’t be discouraged.
Regardless of your gender, it takes a lot of work to build that optimum physique you’ve always wanted. Women can build muscle, too. There may be a few more roadblocks but these eight workout tips and techniques for females considering bodybuilding should point you in the right direction.
Research shows that women carry a higher percent of body fat than men. To gain muscle, prosperous bodybuilders generally reduce their body fat levels. To achieve this—women should concentrate on low to moderate cardio routines approximately five days a week. Women should spend between 30 and 45 minutes during each cardio routine.
If you crave to look like the big boys—you gotta train like the big boys. Most women don’t want to lift heavy out of fear of bulky unattractive muscles. However, that’s just a common misnomer. Yes, women can gain muscle mass and be ultra-attractive. Don’t fear packing on the bulk because you think it will turn you into a man. No one knows your body like yourself. If at any point you believe you are getting too bulky—pump the brakes and switch routines.
If you have structured enough muscles, now you can go for powerlifting, with best power lifting bars. This can enhance your technique to lift more and efficiently like sports persons in Olympics.
If you are serious about your bodybuilding—then you need to get to the gym regularly. Muscles don’t grow unless they are broken down. Starting out with two days a week is fine. However, in order to get to the next level you have to get to the gym 5-6 days a week. If consistency is going to be an issue, consider getting a lifting partner. One that has the same passion and drive as you will most definitely help you achieve your bodybuilding goals.
Focus on training form. Visualize every rep that you make and set goals each and every time you step in the gym. Strength training for shorter periods of time but with higher levels of intensity have shown to be the most effective way to gain size and strength.
Packing down a lot of carbs is not going to work for most women. Because women naturally have higher body fat levels—it is important to consume low carbohydrate foods to get that lean physique bodybuilders work hard to attain. Bodybuilders exercise strict diet principles that they follow religiously. It may take a few weeks before you master the art of cooking but try to create your meals for the entire week on Sunday.
Gaining Weight is a Good Thing
When you start bodybuilding, I mean truly bodybuilding; weight gain is a natural derivative. I know most women get to the gym to cut down on weight—but old science is still true science. Muscle weighs more than fat. The more muscle strength and growth you see, the more weight you will gain. Pack on the pounds ladies!
This is essential. A proper diet, as previously mentioned, is important for building lean muscle mass. The foundation of your diet should be protein. Protein feeds the muscles. After your workout, always get 20-30 grams of protein in your body within about 20-30 minutes after leaving the gym. Protein shakes, chicken, salmon and lean ground beef are excellent sources of protein.
Get Some Sleep
Nothing is going to build muscle unless you properly recover. The rest and recovery process is essential for building muscle. The muscle breakdown occurs when you strength train—the actual muscle and strength growth occurs during the rest and recovery period.
All these tips are simple. The first thing to do is to take a look in the mirror—and if you are convinced you want to be a bodybuilder—be prepared to work your ass off. Eat a lot of food—a lot of clean healthy food. Stay consistent and get to the gym 5 days a week. When you’re at the gym, focus on your intensity levels. Don’t walk in there without being prepared to be dead tired on your way out. You can do this!
Rait Raak is a fitness junky, a healthy living advocate and founder of HowTonight.com blog where you can find tips for healthier, happier life. Connect with them on Twitter: https://twitter.com/howtonightcom & Facebook: https://www.facebook.com/howtonight/
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