Women tend to have a more difficult time building muscle mass than men because of the structure of the female body and the setup of their hormones. Gaining muscle in women is similar to how men gain muscle, but that muscle might not always be as apparent on women due to body type. If a woman has a soft figure, she will need to reduce her body fat before the muscle she builds becomes visible. Increasing muscle mass is both possible and healthy for women. Use these steps for tips on how to effectively build muscle.
1: Work out 3 to 5 times a week.
Join a local gym or create a workout area within your home. To gain muscle, you will need traditional weight equipment such as dumbbells and barbells.
Go to the gym on a regular schedule. Working out 3 to 5 times a week gives your body a chance to recuperate between workouts, especially when you're trying to build muscle mass. If you're just starting out on a new exercise regimen, you might want to start with 2 days a week and work up from that.
Give your muscles at least 48 hours of rest after you have worked them according to this strategy. Your muscles become stronger during the rest period, not while you are lifting.
2: Train with heavy weights.
Choose a weight that you can perform 5 to 6 reps with per set. The exact weight you choose will depend on your strength when starting.
Perform the main 3 weight training exercises regularly. These include bench presses, dead lifts and squats.
Do 3 sets of 5 to 6 repetitions. You should rest for 2 to 3 minutes between each set. If you're lifting correctly, you should need those 2 to 3 minutes to recuperate.
Don't worry about getting too bulky. Women just don't have the genes or the hormones to bulk up without enormous effort and help from chemicals.
3: Cut down the time you spend in the gym each day.
Keep the length of your workouts to a minimum. Try not to spend 2 hours in the gym doing repetition after repetition. This can increase your endurance, but building muscle mass requires short, hard workouts.
4: Keep your focus in the gym mostly on weight training.
Add cardiovascular exercise into your workout plan sparingly. Cardio is effective for losing body fat and increasing endurance and heart health, but it tends to tone muscle rather than build it. Do not skip cardio exercise, but keep it 45 minutes and under and perform it before you use weights.
Don't under-estimate the effectiveness of strength training to reduce body fat. Cardio has its benefits, but strength training can often produce better and faster results for fat loss.
5: Eat healthy.
Consume enough calories by taking into account how many you burn during your workout. Women require between 1800 and 2000 calories per day to maintain their health. If you are burning 300 to 500 calories during your workout, you need to eat more throughout the day.
6: Consume lots of protein and carbohydrates.
Eat protein-rich foods both before and after your weight-training workout. Protein builds muscle mass; carbs give you energy and help the protein find your muscle cells.
7: Snack healthily throughout the day.
Eat well and often between larger meals. Snacking keeps your metabolism going, allowing you to burn more calories when you're not working out.
8: Push yourself to the limit in the gym.
Go as hard as you can every time. You won't build muscle, lose fat, or achieve many fitness goals if you don't push yourself hard.
Consider using a personal trainer, even if it is only to help you make sure that you are doing the right exercises and doing them properly. Once you have a routine you can choose to workout on your own.
Enjoy your workout guys. keep it fit! Until next time :-)