Bodybuilding Basics For Females

Strength training is designed to help you deal with everyday forces that threaten postural alignment and movement. Bodybuilding, on the other hand, kicks this goal up a notch. Individuals that engage in bodybuilding attempt to make their bodies a statement of rippling muscles and a taut physique. Contrary to widespread belief, you can be a female bodybuilder and still have feminine appeal.

Most women are scared to lift weights, because they believe that weight lifting will make them appear bulky. Women do not have an ample amount of testosterone to achieve the same gains as men. There are countless women bodybuilders that are muscular, and feminine. Lifting weights is not going to alter your body chemistry as much as naysayers proclaim.

Commit To Using The Weight Room

At least two or three days out of the week, you need to commit to lifting weights. To ensure you are lifting enough, opt to engage in the activity every Monday, Wednesday, and Friday. Focus your attention on performing power lifts. Lifts such as dead lifts, squat lifts, and bench lifts can all be used to help build muscle and burn fat.

Always warm up prior to lifting weights. Warm ups will involve static stretching and light cardio, to heat up the body. The session should last for an hour. Train hard while in the weight room, after your body has become acclimated to the increased load. Most women can expect to gain five to ten pounds of additional muscle when weight training.

Increase Cardio Intensity

Cardio is a necessary component to include in all weight training exercises. Weight training is the builder, cardio is the recovery. Both practices are essential to help you gain the stature you desire. When incorporating cardio into your routine, it is best to choose a cardio exercise that you will enjoy. Running, outdoor biking, and swimming are a few great cardio workouts to incorporate.

High intensity interval training, also known as HIIT, provides a way to burn fat efficiently. With cardio training, incorporate a 3 to 1 rest ratio. This entails going as hard as you can for thirty seconds, slowing the pace for ninety seconds, resting long enough to take a breath, and then repeating. Rest times can be extended for untrained individuals, but should decrease as your level of fitness increases.

Change Your Eating Habits

There is an adage that states that abdominal muscles are made in the kitchen. This adage could not be any truer. When beginning a bodybuilding regimen, it is important to fuel your body with the foods that it needs. Building muscle is an intense practice. Nutrition and exercise are equally important.

All processed foods and fried foods should be eliminated from your diet. You will eat at least five to six small meals throughout the day, to regulate your metabolism and keep blood sugar levels in check. Lean protein should be consumed to help repair muscles, while carbs will provide energy, and healthy fats will satisfy cravings and keep hunger at bay.

Beginning Your Bodybuilding Routine

Nutrition and exercise are vital to achieving your goals. It is impossible to alter your stature without considering both principles. You need to eat clean. Remove any foods that provide unnecessary calories. Swap these foods out with healthier options. For your routine, always rest your muscles. You should never over train the same muscle groups. Take forty-eight hours off from one muscle group to the next, to avoid fatigue.