| When you think of muscle you think of guys, but | | | | daily basis by using a BMR calculator. |
| muscle matters for women too! Muscle = weight loss | | | | 7. Measure body fat, not weight. If you are apart of |
| (this is explained in this women's weight training post | | | | a diet and weight loss regime and perform strength |
| at RWT). All women should be looking to build a bit | | | | training, be sure to measure body fat – not your |
| of muscle, both to look good and lose weight. | | | | weight. If you're actually gaining muscles, you will be |
| If you have the basics of building muscle down but | | | | gaining weight (pounds on the scale), even if you're |
| simply need a few more pointers to get you along | | | | losing calories in other places on your body. |
| your way, take a look at the following tips and | | | | Remember, weight does not equal size - it's about |
| advice for women who want to build muscle. | | | | how you look in the mirror, not how much you |
| Muscle building tips for women: | | | | weigh! |
| | | | 8. Carbohydrates are your friend. If you're exercising |
| 1. Push yourself. While you don't want to workout | | | | and performing cardio and weight strengthening |
| too much, you want to make sure you cannot do | | | | exercises everyday, your levels of glucose are being |
| one more repetition in a set because you are too | | | | depleted. If you fail to fuel your body with a |
| exhausted. You want it to burn (this feeling is lactic | | | | sufficient amount of protein, your body will begin to |
| acid stimulating muscle growth) and want to make | | | | ravage your muscles to extract protein (for |
| the next set harder to do. | | | | carbohydrates). It depends on how much you're |
| 2. With burn comes resistance, and with resistance | | | | exercising, but you should consume anywhere from 2 |
| comes stronger muscles and a more toned look. | | | | to 3.5 grams of carbs for every pound of body |
| (more about training at Muscle and Strength) | | | | weight you have daily. |
| 3. Harness the big tree exercises. The big three | | | | 9. Consume protein before and after workouts. |
| exercises when you build muscles include the deadlift, | | | | Consume about 10 to 20 grams of protein less than |
| squatting, and the bench press. They should always | | | | an hour before training to help increase the |
| be included in your workout plan in some fashion as | | | | muscle-building effect of training. This equals to about |
| they build condition, strength, and bulkiness. | | | | the same size as 1 or 2 glasses of milk. After your |
| 4. Workout a few times a week. You should | | | | workout, have a whey protein shake. (facts about |
| workout at a minimum of 3 times a week – that | | | | whey protein) |
| should provide more than enough exercise required | | | | 10. Try supplements. While the results vary for all |
| by your body to build muscles. If you're more | | | | individuals and should be taken only under the advice |
| advanced at lifting weights and have done it for a | | | | of a medical professional, creatine supplements may |
| while, you have the ability to attempt maybe one or | | | | have the ability to enhance your training – making |
| two more sessions a week – alternatively, if | | | | you workout harder and for longer period of times. |
| you're new, start with 2 a week. If you haven't got | | | | This could lean to increased muscle growth. |
| a workout, use one of these workouts. | | | | Additionally, recent research performed has |
| 5. Keep it balanced, but limited. You want to focus on | | | | demonstrated that a creatine supplement combined |
| both cardiovascular workouts like running and biking | | | | with proteins and carbohydrates may encourage |
| while you try to build muscles. However, if you never | | | | muscle building. |
| want to do both extremes at once – for | | | | 11. Shoot for the stars, but it might take a while. It |
| example, training to run a marathon while still lifting 5 | | | | takes a long time to send a rocket shuttle into space |
| times a week. It is great to mix cardio and strength | | | | and to complete a mission at NASA -- this analogy |
| training, but just don't push each to the max at the | | | | applies to your weight building efforts. You need to |
| same time. | | | | make sure to set systematic, reasonable goals for |
| 6. Eat well. Not only do this mean eating healthy, but | | | | your muscle building program that you can track, |
| you need to eat to be catered for your muscles to | | | | progress, and meet overtime. It also needs to be |
| build and not deplete. If you're cutting calories as part | | | | said that genetic plays a role in building muscles – |
| of a weight-loss regime, they will leave your muscle | | | | if your body wasn't designed for a large frame, it'll be |
| and you'll be fighting to build them back up. If you are | | | | harder to achieve. |
| trying to lose weight at the same time as you're | | | | The bottom line, however, is that if you keep training |
| building your muscles and are required to drop the | | | | – you will lose weight, and you will also gain |
| amount of food you eat, make sure at the very | | | | muscle and strength. It's time for the women to get |
| least to keep your protein levels the same as before. | | | | in the gym and start training with weights! |
| You can work out how many calories you need on a | | | | |