Strength training wasn’t always the most popular topic among women. Strength training has long been considered something for men. Fortunately for women, times are changing and muscle strength is no longer taboo. In fact, understanding how to build muscle for women can help you prevent bone loss and injury as you age, while improving your overall quality of life. Learn the truth about muscle growth in women. In addition, both your hormones, your diet, and special exercises can help you gain muscle mass.
Muscle growth makes you stronger
As you begin your journey to muscle growth, it’s important to remember that muscle strength has many benefits for women. Not only does it boost your metabolism, which turns your body into a more efficient fat-burning machine, but it also does wonders for your self-confidence. You will feel more confident. In addition, strength training has been shown to slow bone loss, reducing the risk of fractures associated with osteoporosis.
If you’re worried about increasing muscle volume, don’t worry. Men and women who exercise three to five times a week will not experience the same muscle growth. Women’s testosterone levels are about 20% lower than men’s, which means that if you really want to get those biceps and triceps, you’ll have to seriously increase your calorie intake and target workouts to achieve that goal.
bending the legs while lying down
Menstrual cycle and muscle growth
Do you want to start building muscle but don’t know where to start? Start with your hormones: If you know what phase of your cycle you’re in, you can use this valuable information to sync your workouts with your calendar.
One of the female sex hormones that is particularly important for muscle growth is estrogen. Studies have shown that the hormone (which is particularly ” active” during ovulation) can stimulate protein production and thus stimulate muscle growth.
Good to know:
A study has shown that birth control pills can limit muscle growth. Women who did not take the pills gained up to 60% more muscle mass.
Lunges to the side
Why you shouldn’t skip Cardio
It goes without saying that cardio workouts should be part of your training program. Working out outdoors or on a treadmill, elliptical machine, or stepper is great, especially if you want to burn calories. But less fat doesn’t necessarily mean denser tissue.
You’ll burn calories all day after each workout and build that chiseled muscle that makes you feel strong and confident.
If you are interested in achieving long-term success in weight loss or improving your overall health and fitness, the best way is to combine cardio training, weight training and, of course, a balanced diet.
Basic exercises for girls
The main exercises for weight gain for girls are squats with a barbell and deadlift on straight legs. In addition, the movements with the barbell are energy-intensive, so it is worth including them in the complex of training and fat burning.
However, doing squats and deadlifts every time you visit the gym is not worth it, take your time and develop the muscles of your chest, shoulders,shoulders and back. Alternative: one lower body workout, another core workout. To gain muscle mass, exercise for no more than an hour, including warm-ups and stretching. Rest for at least 48 hours, make it harder to perform the exercises, and soon you will see the first results.
Muscle Building Nutrition for Women
Proper nutrition is essential for building muscle mass. The following products can help you become stronger:
Water: Did you know that your muscles are mostly made up of water? Make sure that you have plenty of liquid in your diet: lettuce and other vegetables contain a lot of water.
Eggs: You need a lot of protein to build muscle. Eggs are an excellent source of high-quality protein.
Legumes: Beans and lentils contain not only protein, but also zinc. The latter is especially important for muscle growth. Without it, your body will not be able to build muscle. Our advice: Avoid eating legumes before training. They are rich in fiber and therefore heavy on the stomach.
Berries: are real nutritional powerhouses. Berries not only help you lose weight, but also promote muscle growth.
Meat and Fish: After an intense workout, meat and fish help you replenish your protein stores.
Nuts: Various varieties, such as walnuts, almonds, or Brazil nuts, contain protein and many important fatty acids. Also, do not forget about vegetable fats (for example, olive and rapeseed oil).
6 reasons for weight training for girls
Do you need additional motivation? Here are six reasons why you should try your own weight training:
This will increase your productivity.
It will give you shape and tone your whole body.
It will improve your strength and your posture.
This will really boost your metabolism.
This will strengthen your immune system.
And it will boost your self-confidence!