Body Building Tactics For Women, If you are a female considering a bodybuilding regimen, it is important to understand you have a few physiological disadvantages compared to your male counterparts.
You have much lower levels of the hormone testosterone than men, which make it challenging to gain muscle. You also have much higher levels of estrogen than men, which cause you to retain more fat.
However, by applying key strategies to your lifestyle, workouts, and diet, you can acquire a shapely, muscular physique.
Body Building Tactics For Women How to start .
Many women worry that bodybuilding will somehow transform them into Hulk–ettes, so they spend hours doing cardio in order to maintain their “feminine” figure.
The truth is, women just don’t have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women’s testosterone levels are a fraction of men’s. That means you can bench press without concerning yourself about how much chest hair you might grow.
There are women, typically professional bodybuilders, who look masculine. It takes many, many years of dedication and a particular lifestyle to achieve this sort of muscularity.
You’re right about one thing, though: training with weights will increase your lean muscle mass.
That’s a good thing! The more muscle you have, the more calories your body will burn. The more calories you burn, the leaner you’ll get. Increased muscle mass will also add shape to your arms, take inches from your tummy, and even add some roundness to your booty!
1. Schedule your workout plan:
• Perform three weight–training sessions per week.
• Hitting your whole body each time.
• Base your routine on compound exercises such as squats, lunges, and deadlifts.
• These burn the most calories, hit more muscles and give the best bang for your buck.
If you’re not sure of any exercise techniques, ask a trainer at your gym for assistance.
Body Building Tactics – Plan your nutrition chart:
Multiply your body–weight in pounds by 10 to get the minimum number of calories you need each day, advises champion female bodybuilder Jamie Eason.
You then need to add 300 to this if you have a sedentary lifestyle, 500 if you’re moderately active or 800 if you’re highly active.
Aim to get your calories from nutrient–dense foods such as lean meat and fish, low–fat dairy products, beans, fruits, vegetables, whole–grains, nuts, and seeds. You may need to play around with your calorie intake slightly until you find the perfect balance.
Set small attainable goals:
If you’ve never lifted weights before, trained at very high intensities or followed a strict diet plan, then going from where you are now to a female bodybuilder is a long road.
t will be tough, but see that as a challenge rather than a disadvantage. Set both outcome–based goals such as adding half a pound of muscle a week or competing in a local show in six months.
Aim for behavioral goals such as making it to the gym five times per week or sticking to your diet for an entire fortnight.
Best Body Toning exercises for women.
If you want a body that works as great as it looks (and vice versa), this total–body routine is the answer. You’ll not only hit max muscle, which ups your metabolism but also strengthens your core and hones your balance to protect injury–prone spots.
For a head–to–toe hard body, do these moves twice a week. Where applicable, opt for a weight at which you can barely eke out the last rep of your final set with perfect form.
1. Test the water squat and bicep curl:
Works: biceps and entire lower body
• Grab a pair of 8– to 10–pound dumbbells and stand on a one– to two–foot–high
step or bench with your feet together and your arms at your sides with palms
facing forward.
• Lift your right foot off the bench and squat down a few inches.
• Press back up and curl the dumbbells up to your shoulders. That’s one rep.
• Do three sets of 12 to 15, then repeat on the other side.
• Rest for 30 seconds between sets.
2. Take a walk:
Works: triceps and core
• Place a Bosu on the floor and sit on the dome’s center.
• Place your palms on the ball alongside your hips with your fingertips facing forward, and place your heels on the floor about two feet from the base of the Bosu.
• Straighten your arms and lift your hips off the ball.
• Lift both your right hand and your left foot a few inches.
• Hold for one second, then lower and repeat with the other hand and foot.
• That’s one rep. Do three sets of 15 to 20, resting for 30 seconds between sets.
3. Rotational lunge and shoulder press:
Works: shoulders and entire lower body
• Grab a pair of 8– to 12–pound dumbbells and stand with your feet together and your arms at your sides.
• Take a giant step back with your right leg, landing with your toes turned out.
• Sink into a lunge until your left thigh is parallel to the floor, then lower the dumbbells and your torso until the weights are on either side of your left ankle.
• Straighten your left leg without locking your knee and stand up, bringing your right leg forward so your legs are together.
• At the same time, press the dumbbells overhead with your palms facing each other.
• That’s one rep. Do 12 to 15 reps, then repeat on the other side. That’s one set.
• Do two sets, resting for 30 seconds between sets.
4. Warrior three tricep extension:
Works: core, back, glutes, and hamstrings
• Grab a pair of 8– to 10–pound dumbbells and stand with your arms at your sides.
• Place your right toe on the floor about two feet behind you and bend forward from the hips.
• Keeping your right leg straight, raise it off the floor until your body forms a T and your arms hang straight down from your shoulders.
• Row the dumbbells toward your ribs until your elbows pass your torso.
• Lower the dumbbells and return to start. That’s one rep.
• Do 12 to 15 reps, then repeat on the other side. That’s one set.
• Do two, resting for 30 seconds between sets.
5. Plank with front raise:
Works: shoulders and core
• Grab a pair of 5– to 8–pound dumbbells and get in plank position with your hands
on the weights directly below your shoulders and your palms facing each other.
• Brace your abs, and keeping your left arm straight, raise it in front of you to shoulder height.
• Return to plank, then repeat with your right arm. That’s one rep; do 12 to 15.
• Complete three sets, resting for 30 seconds between sets.
6. Sumo squat side knee raise and side crunch:
Works: arms, core, and entire lower body
• Standing with your legs wider than shoulder–width apart, hold a medicine ball in front of your body.
• Squat until your thighs are almost parallel to the floor.
• Keeping your right knee bent and rotating the hip so your inner thigh faces
forward, stand up on your left leg and lift your right leg out until your knee is past your hip.
• At the same time, circle the ball clockwise until it’s above your right shoulder and crunch your upper body to the right.
• Return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set.
• Do three, resting for 30 seconds between sets.
7. Swiss thigh and fly:
Works: chest, core, and inner thighs
• Grab a pair of 8– to 10–pound dumbbells and lie on your back with your arms
extended directly above your shoulders, palms facing in, and a stability ball
between your legs.
• Keeping your legs straight, raise them so the bottoms of your feet face the ceiling.
• Keeping your elbows slightly bent, slowly lower the dumbbells out to the sides so
they’re in line with your shoulders.
• At the same time, slowly lower the ball to within a few inches of the floor.
• Slowly raise the dumbbells and the stability ball back to start. That’s one rep.
• Do three sets of 12 to 15 reps, resting for 30 seconds between sets
Muscle Building Diet Chart for Women.
While the average woman might base her eating plan on trying to lose weight, if you compete in bodybuilding or figure competition, your diet focus will often be on gaining weight. You don’t want to gain fat, though — rather, you want to increase lean muscle mass while still retaining a feminine shape.
The key to achieving your ultimate physique is to consume the right number of calories and macronutrients while adjusting your food intake to support your intense training regime.
Step #1 – Muscle Building Calories
For muscle building, you need to eat a diet that is not in deficit, but it is not necessary to overeat either. By overeating, you will put on unnecessary fat weight, which will be harder to lose later.
Aim for a diet that maintains (or adds a safe and healthy amount of weight) and one that helps switch your body composition to be leaner and more muscular.
A daily calorie intake that is about 12 to 15 times your body weight is usually a good starting point, depending on your current weight, your activity level and the amount of weight you want to gain or maintain.
If you’re very thin, you may even want to consider multiplying your weight by 15 to 18 times your body weight.
Step #2 – Macronutrient Breakdown
All three macronutrients will be important when it comes to building muscle. Protein is needed to repair, rebuild and put on muscle, while carbohydrates will help fuel workouts, glycogen replenishment and stimulate insulin for nutrient delivery and protein synthesis.
Lastly, essential fats are needed for hormone development. This means a balanced macronutrient ratio is critical. Go for a diet that consists of 40% protein, 30% carbs, and 30% fats.
Step #3 – Choose Your Nutrients:
Proteins
Choose from lean cuts of meat, poultry, dairy, and fish, but don’t be afraid to eat meats that provide some fat as well. Saturated fat from eggs and red meat provide a source of cholesterol that can help balance important hormones needed for growth!
Carbs
Complex carbs are important, but it’s ok to also eat a few simple ones too. Although the nutrient timing and the post–workout anabolic window is in question by many researchers, eating simple carbs after training does help muscle building by stimulating insulin release. This shuttling hormone helps direct nutrients to the muscle to help with glycogen replenishment and protein synthesis.
Fats
Studies have shown that eating a diet that is higher in protein and fats can lead to increases in lean mass and strength, with a more favorable body composition over those following higher carbohydrate, low–fat diets. Eating meat will provide some of your fat sources, but other sources include nuts, seeds, and even dairy.
Step #4 – Build Your Plan
Example:
• 120 pounds x 15 = 1800 Calories
• 40% Protein = 720 calories (4 calories per gram) = 180 g
• 30% Carbs = 540 calories (4 calories per gram) = 135 g
• 30% Fats = 540 calories (9 calories per gram) = 60 g
Top Mistakes to avoid when you opt for Bodybuilding
Here we are about to reveal the most common mistakes we see women make time and time again in the gym. Take a look and see if any of these blunders look familiar.
1. Doing the same workout every single day:
If you haven’t been working out for very long, you might not realize that when you break down a muscle it needs time to rest and repair itself.
If you work it every day it will never have the chance to recover, and therefore it will never get any stronger or any more “toned.” It’s important to give each muscle group a rest of at least 48 hours between workouts.
An example of a good 4–day split would look something like this:
• Monday: Chest/Biceps
• Tuesday: Legs
• Wednesday: Rest
• Thursday: Shoulders/Triceps
• Friday: Back
• Saturday: Rest
• Sunday: Rest
2. Fear of the dumbbell:
It seems so many women still hold the old common misconception that they will get too big if they lift weights. Ladies, you will never turn into the Incredible Hulk simply by picking up a dumbbell. Nor will you be able to make any significant changes in your body by merely doing hours of cardio.
Muscle tissue is ravenous! You’ll be able to get away with consuming quite a few more calories if you get diligent with the weights.
3. Not drinking:
If you watch a competitive bodybuilder in the gym, you’ll probably notice they’ll often be carrying a gallon jug along with them.
Why’s water consumption so important? It flushes toxins. It helps to keep joints healthy. It prevents dizziness and fainting. It keeps metabolism higher. It reduces fatigue. Need we go on?
4. Cardio, Cardio, Cardio:
Too much cardio increases cortisol in the body. This results in the tearing down of muscle tissue. The less muscle you have, the slower your metabolic rate.
Keep it sane, ladies. I personally like to keep my cardio to 3–to–4 days a week, 30–to–40 minutes at a time.
Everyone’s body is different, of course, so you’ll need to do a little investigating to find out how much cardio is right for you.
5. Trying to shrink the waist with abdominal abuse:
So many people still believe they can shrink their waists by excessively training their abs. You may create the illusion of a tighter stomach because the underlying muscle will give shape to the fat layer on top, but you can’t reduce the fat itself by crunching.
In order to reduce the fat layer on top of the abdominals, you must follow a healthy diet and do your cardio. Training your abs 2–to–3 times per week maximum will ensure you’ll have something sexy to look at once the fat has been reduced.
6. Not consuming post–workout protein:
If you’ve just had a good workout and broken down your muscle tissue, how do you expect the muscle to begin the repair process? Most gyms even offer protein shakes, but it’s easy enough to make your own.
Again, everyone is different, so you’ll need to do a little investigating to figure out the right amount of protein, carbs, fats, and glutamine you should be taking in post– workout.
Body Building Tactics For Women Conclusion:
Train and eat properly and adequately for losing weight to gain muscle, creating a lean, taut physique that is strong and healthy. Don‘t worry about creating a masculine appearance, either. It takes specialized training, a genetic predisposition and, sometimes, supplements to look like a female bodybuilder