Muscle development for women: tips you should not miss
Muscles – At first glance, they really don’t seem like something women want. The word is usually associated more with images of incredibly polished and gleaming bodybuilders or male actors like the young Arnold Schwarzenegger in the early years. Terminator films. Building muscle for women is frowned upon by women, with disgust at the concept of being considered “muscular.”
Take down misconceptions
Contrary to popular false impressions, muscle building for women can actually define the body, making it more feminine: shoulders become more symmetrical, legs and arms become more shapely, butt and best of all. , tightens the stomach. If you’re a woman and want to build or sculpt your body, you really don’t have to worry about suddenly looking like those women who seem to be close to becoming stand-ins for male wrestlers.
Women have significantly lower testosterone levels compared to men: 200-1200 ng / dl (men) and 15-70 ng / dl (women). Testosterone is the hormone responsible for muscle mass, and even men with low testosterone levels still have higher levels than average women. Women who have gained enormous proportions are probably taking supplements such as steroids or testosterone injections. So, there is no need to fear! If all you want to do is look like Rebecca Soni, the world swimmer who is healthy and extremely toned, you can!
Taking care of your diet
The first thing to remember in building muscle in women is to reduce your calorie intake. The more calories you eat, the more fat you get and the harder it is to lose weight. On the other hand, not having enough calories in spells is a disaster too, so count your calories. Then increase your protein intake, as protein supports new muscle growth and you will need to keep up with the changes in your body as you begin to build more mass. Eat more lean meat, nuts, seeds, dairy, protein shakes, and the like, consuming at least one gram of protein for every pound of your weight.
Try to choose fresh foods rather than processed and prepackaged, as the latter contain a lot of sodium, fat and sugar that will do you no good. And lastly, don’t forget to drink lots of water all the time! Drinking at least eight glasses of water a day will keep you well hydrated, prevent overeating, and can reduce the amount of calories you eat.
Do the right exercises
The main idea for getting toned is to focus on strength training; though you should start slowly if you are a beginner as too early will only be bad for you. The proven method of building muscle in women is to perform compound exercises or a combination of several different exercises. Using free weights or exercise machines will help you, as long as you exercise consistently and progressively. Doing sets of compound exercises on a regular basis will give you more results than isolated and sporadic movements. Deadlifts, squats, bench presses, lunges, dips, pull-ups, overhead presses – these are all some of the exercises that will make those muscles tense. However, don’t forget to progress, that is, move to heavier weights or do more pull-ups as the weeks go by, as the muscles adapt quickly.
Lastly, if you really want to tone and sculpt your body properly, get some rest between training and workouts. Recovery is a vital part of the process; Don’t rush through each routine thinking that the more you do in less time, the faster you’ll be ready for one. Illustrated Sports Photoshoot. Relax, as your body and immune system need a break too. However, do not relax, make sure you keep training, otherwise you will lose all the previous efforts that you have made. In no time, you should be ready to show the world that building muscle for women results in a healthy and beautiful person!
Staying fit, healthy and looking absolutely fabulous is a woman’s right! To get your body the way you want it, you need to make sure you follow a good program that is well suited to you and your goals. Unfortunately, there are not many bodybuilding programs that are tailored for women and those that do produce very extreme results.