There are lots of wrongful information on the web when it comes to how to build muscle and how to stay fit at the same time.
It has been said time and again that women are having a hard time gaining muscles than men due to hormonal reasons.
Male gym trainers are convinced that the majority of women training for muscle building goes through the high rep technique, so burning fat and becoming toned will not be a problem. But does it provide good results?
Probably yes, if you are a newbie, or else it will not lead you elsewhere, but it will just make you bored.
A lot of times women ask how can they lose weight and build muscle, while looking at the body parts that they want to get rid of. Though, no women are exactly identical, there are some few tips that you have to keep in mind to get lean muscles.
Women nowadays wish to get involved in different types of workouts just to get a lean body muscle. You need to know that building muscle is one way to stay fit and healthy at the same time.
On the other hand, you must not be worried about having the look of a man’s body, since men and women differ in hormones, so it is not possible for women to have the body exactly like men.
Tips to build muscles
Lifting heavy weights can be an important element to build muscles for women. It must start with light weights first before you increase gradually.
This should be done until you have reached the desired body built. Keep in mind that body building exercises are very helpful to make your muscles stronger and it will also provide you with lots of energy too.
There are some usual body building exercises available these days such as crunches dumbbell press, clean medicine ball abdominal crunches, dead lift barbell press and flat bench dumbbell inclined.
In terms of building muscles, you can do this for 30-45 minutes 3-4 times weekly. You can also learn the proper ways to do cardio exercises with your regular routines, just be sure not to overdo exercise to lose weight.
Keep in mind that your weight might not come off abruptly, especially when you are just starting to workout.
2- Do not devote so much of your time in the gym
The key to build muscles is to lift heavy weights, but for women the workouts must only be short. Long workouts will not do you get.
Your workouts must contain 8-10 sets in all. If you will do more than this, you will just for your muscles to over train or you will just compromise the quality of the reps.
These things will not be helpful to you to build muscle mass. Building muscles in the gym must be done if you are not stressed and while you are off from work.
3- Eat healthy foods
Aside from learning different exercises to lose weight and build muscle, you also need to eat healthy foods. There must be a diet plan for you to build muscles. Keep in mind that protein rich foods are very important to develop muscles.
The foods like whey protein shakes are very helpful if you are working out to regain the lost energy.
You also need enough carbs, glucose and vitamins in your diet. You shouldn’t omit green leafy veggies, fresh fruits and fish as well in your menu to help build muscles. Moreover, you must consume at least 8 glasses of water daily.
4- Protein supplements
Protein supplements when paired with exercise can help you build muscles. The protein can also give you the energy your body needs to last for hours while you are amidst the workout.
In terms of building muscles for women, keep in mind that energy is important for you to go on accordingly through the day.
5- Watch the calorie intake
If your weight is 200lbs and then you are only eating 1,200 calories, then you are not eating right. That does not mean to consume more junks to increase the calories, but that means you have to increase your protein intake.
In terms of calories, the body weight must be 10x or it may be 200lbsx10 = 2,000 calories. It may seem a lot of food must be consumed, but it’s not. Women should know that they must not starve themselves to lose weight.
The truth is that women just don’t want to lose weight, they want to be lean and healthy at the same time.
Counting the calorie intake daily is just one way to lose weight. The body is quite smarter than the person owning it. You may be fake it once or even twice, but eventually, it will learn how to cope up with your techniques.
The body will fight starvation by keeping everything you eat. Then you will just get involved in a cardio exercise and then still do not lose a pound, why is that so?
This is because the body kept a lot of fats that it can use in the next days to come, so you will not lose a digit for quite some time no matter how hard you try.
6- Stay away from carbs
It doesn’t mean that you must completely eradicate the carbs, because that can make your plan to lose weight fail. What you need to do is to count how many carbs you took in a day.
It will be best to have a good log and know the types of foods that are high in carbs. The foods that must be avoided are sugar, candies, cakes, donuts and pies.
You may also lessen your fruit intake. Fruits are mostly sugar and natural sugar is still sugar. It will still make you fat if you eat a lot of it.
7- Eat small meals through the day
Women who wished to build muscles must start from eating small meals often. Eating 6 small meals per day instead of eating 3 big meals is much better for those who wished to build muscles. It will also make your metabolism and the energy levels consistent.