Women who are on a quest to lose fat and build muscle often become frustrated with how long it takes, and how little results they are seeing, which then can result in giving up on the whole process.
Women’s bodies are also very different than men’s so reading up on exercise plans and tips geared towards a man’s body just won’t offer the results you’re after.
There is also a big push to diet and take part in all kinds of different fads, and while these can have fast results at first often you end up gaining back all the weight and then some. That and the fact they don’t help you when it comes to building muscle.
Before you decide to throw in the towel here’s a look at some tips you can use when it comes to how to build muscle and lose fat for women.
Get the Correct Amount of Omega-3 and Omega-6
This tip is an extremely easy one as it doesn’t involve any exercise whatsoever. It’s recommended that women be sure to get the correct amounts of Omega-3 and Omega-6, you don’t want too little or too much. Ideally this means limiting your intake of vegetable oils and fat.
Focus on Lean Muscle
Everyone knows that muscle burns fat so aiming to build lean muscle will not only give your body more tone but it will be using up calories.
There are some tips for doing this and it’s to eat many meals through the day with a high concentration on protein and to do weight training.
Processed foods will be your enemy while working on lean muscle instead opt for foods like egg whites, fish, chicken breast, and of course a healthy variety of vegetables.
As far as your weight training schedule goes it’s ideal to aim for three times a week. Be sure to switch up the areas you are training so you don’t put all your focus in one area.
There are some exercises that are known to burn fat and build up your muscle which are barbell squats, triceps extensions, and curls.
Don’t Forget your Cardio
While many people focus on weight training when they want to build muscle they forget that cardio plays an important role in the process as well.
By including cardio in your workout you’ll speed up the results and you’ll also find after the initial phase you’ll start to have a lot more energy.
Keep in mind there is no rule that you have to do cardio and weight training on the same or separate days, you can decide which schedule works best for you.
Just be sure that you’re doing moderate to high-intensity cardio training. It is suggested you do 30 minutes of cardio three to four times a week.
A guaranteed way to turn you off exercising and also hit a plateau is to do the same thing day in and day out. Instead be sure to change up your exercise routine.
Workout in your home, at the gym, outdoors, and perform different kinds of activities. You’ll likely find some you enjoy more than others but try to resist performing the same ones each time.
Meet up with a Nutritionist/Meal Planner
It may be worth your time to set up an appointment with a nutritionist or meal planner that can give you advice on the best foods to choose in order to help you meet your weight loss goals.
Fad diets should be avoided at all costs because even if you do end up losing weight it will be temporary.
Instead seeing the process as a lifestyle change and focusing on healthy, natural, and nutrient rich foods is the way to go.
Starving yourself, cutting things out of your diet completely, and surviving just on liquids won’t get you where you want to be and can actually send you off-course in the long-run.
Do Your Research
Before starting an exercise routine there is absolutely nothing wrong with doing a little research on the right kinds of exercises to perform.
Not only will it help you put together an effective routine but you can also view the correct way to perform the exercises.
If the exercise isn’t performed correctly you won’t get the results you want and you risk injuring yourself, which means your workout will come to a halt for days and even weeks as you recover.
Carbs Aren’t the Enemy
Over the past few years carbs have been given a pretty bad reputation with many people swearing off of them all together. While they aren’t going to help your cause if you eat them in excess the fact of the matter is that you do need some carbs.
If you don’t have enough carbs in your body your muscle will actually start drawing from itself to get energy, thereby destroying all your work to build it in the first place.
Carbs that are stored in your body are called glycogen and that’s what the muscles feed on. With that said it’s always wise to consume your carbs just after your workout to replenish and feed your muscles.
Try to keep your daily intake in check though as your carbs shouldn’t be more than 30-40% of your total daily calorie count.
Look for the Good Fats
Fats are another thing that have gotten a terrible reputation causing people to opt for fat free and low fat options.
Your body requires fat to act as fuel so you do need some but it’s a matter of picking the good fats versus the bad ones. Healthy fats are fish, walnuts, avocados, and almonds.
Stay on Track and Get Results the Results You Deserve
By following these tips you’ll be able to stay on track, stay motivated and start seeing the fat melting off your body while the muscle is built.
Over time these tips will just become second nature and you won’t even have to think about them instead you’ll be focused on the great results you’re finally starting to see.