When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss, All women should be looking to build a bit of muscle, both to look good and lose weight. If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips from Spotter Katy on advice for women who want to build muscle.
1. Push yourself. While you don’t want to workout too often, when you are working out, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth), leaving the next set harder to do.
2. With burn comes resistance, and with resistance comes stronger muscles and a more toned look.
3. Harness the big three exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build strength.
4. Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven’t got a workout, follow our site for workout ideas.
5. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.
6. Eat well (www.thepaleonurse.com). The importance of nutrition in the fitness equation cannot be overstated. Adopt a whole food, nutrient-dense diet that excludes all processed foods.
7. Measure body fat, not weight. If you are participating in a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscle, you will be gaining weight (pounds on the scale), even if you’re losing fat in other places on your body. Remember, weight does not equal size – it’s about how you look in the mirror, not how much you weigh!
8. Consume healthy carbohydrates. Instead of processed carbohydrates and grains, opt for starchy vegetables, such as sweet potatoes and squash. Include some fruit in your diet as well.
9. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training.
10. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA — this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.
Spotters, the bottom line, however, is that if you keep training you will lose weight, and you will also gain muscle and strength. It’s time for the women to get in the gym and start training with weights! Girl Power all the way Spice up your life!
If you need any advice about training with weights or muscle building for women email us firstname.lastname@example.org and we will answer you.