Every woman who goes to the gym has a definite goal in mind that they want to achieve. Some want to lose weight, and many want to build their muscles. There are plenty of benefits in building lean muscles, including increasing your metabolism rate, stronger bones, giving your body a more definite shape, and better body measurements.
Even with the numerous advantages in strength training and growing your muscles, some women are still skeptical about doing this. It is partly due to the misconception that gaining muscles will make women “big” or “bulky.”
Fortunately, that is only a myth. To start your journey to building your muscles, here are five (5) easy tips and tricks to help you.
If you’re a beginner in muscle building, you might be intimidated to try lifting weights. Lifting weights is often associated with a man’s thing, but you have to understand that it is for both men and women. All of us are built with the same muscle growth. The thing that differentiates men from women is hormones. That is the reason men tend to bulk up more than women.
To increase muscle size or hypertrophy, you need to put a certain amount of stress or demand in the muscles. When you are doing some heavy weight lifting, it creates micro-tears in your muscles, which trigger your body’s repair system. It will then activate the various nutrients, cells, and hormones and then be sent to help repair the tears in your muscles.
Lifting weights is a strenuous activity and paired with good nutrition and proper supplementation, when recommended, it will help you develop strong lean muscles. Just visit https://barbend.com/best-creatine-supplements/ to find out more about them.
Over time, this process’s repetition will help create a stronger and bigger muscle to withstand the demand caused by the weights. Your muscles respond to the stress placed in them, hence why you should never shy away from lifting weights because it is an integral method when you want your muscles to grow.
Choose the Right Exercise
While lifting weight is essential in building your muscle, you should not focus solely on them because there are numerous other exercises you can do for gaining your muscles. Ideally, it is best to do exercises that require you to work for a large muscle group. This includes bench presses, overhead presses, push-ups, curls, lunges, shrugs, squats, lat-pull downs, and deadlifts.
By doing this method, it allows you to work on multiple muscles in one go. It is advised to choose from six (6) to eight (8) exercises to perform on any day of your choosing. However, if the full-body exercise approach does not produce your desired results, try the body-part split. It is when you train a specific major group of muscles a few times each week.
Upon identifying what you will be doing, it is recommended that you have three (3) to four (4) complete sets for eight (8) to twelve (12) repetitions to build your muscles. If you are ready to do heavier weights, then have fewer reps, such as three (3) to six (6) reps. Also, remember to rest between your sets for around 60 seconds.
How you organize your split will depend on you and your trainer if you have one. Create a weekly training plan that suits best your schedule, body type, and especially your goal. It may be hard at first but never be afraid to embrace the challenge.
There is one vital element you need to have for you to achieve your goal, consistency. Say you’re focusing on building your legs this week, but you’re only doing your routine once a week. This will never be enough if you want to build some muscles. Always stick to your training schedule, be consistent, and don’t skip even once, if you can.
One of the best ways to keep track of your progress is to keep a journal. When you do weight training, write down the weights, sets, and reps you did. When you are working out, identify first if you’re doing a full-body workout or body-part split. After that, take note of what exercises you’re doing or what muscle group you are focusing on in the current week.
By keeping a journal, you can easily track your progress and identify which parts you can improve. You can put more weights when you’re lifting, add another set or rep, and increase your workout’s intensity. Culminate your routine, continuously upgrade it, and challenge yourself because if you’re not doing this, you’re not going to achieve your goal.
Proper Nutrition and Diet
Outside of lifting weights and intense workouts, you will need proper nutrition when building your muscles. The proper diet paired with the right exercise is one sure way to achieve your goal. You have to eat enough food to give you energy when you exercise and support your muscle growth.
It would help if you consumed enough protein, calories, and a variety of micronutrients for growing your muscles. Proteins are essential macronutrients for repairing the micro-tears when you lift weight resulting in rebuilding a much stronger and bigger muscle. Research suggests that women eat 1.6 to 1.8 grams of protein every kilo of their body weight.
The suggested calorie intake for women is 1,600 to 2,400 calories per day. However, the exact calorie you needed depends on your age, height, weight, metabolism, physical activity, etc. Be mindful with your calorie intake because it may add fat weight instead of muscle. Never forget to eat foods rich in vitamins and minerals because they are necessary, especially when you exercise.
Never Forget to Rest
How much exercise you do is crucial in building lean muscles, but the rest you take is just essential. It is vital to take care of your body outside the gym because your muscles need to heal, build, and grow from the muscle fibers tear.
Get enough rest between reps when you exercise, and don’t forget to have an adequate amount of sleep every night. Experts recommend that you have seven (7) to nine (9) hours of sleep each night. Allow yourself to rest for a day or two every week.
Even with the tips and tricks mentioned above, it is vital to educate yourself more. When it comes to building your muscles, it does not necessarily mean you’re going to get big or bulky, but instead, it’s about creating a healthy and strong body and mind. If you are in doubt, you can always ask for professional training to help you gain muscles.
The journey to building your muscles is not an easy one, but it is also not impossible. It does not happen overnight, which is why you need patience, hard work, perseverance, and most importantly, discipline.