Admit it. Ronda Rousey may be hot, but you are scared of building muscles, since you don’t want to be labeled as wanting to look like a man or like a body builder. Apparently, building muscles is more than just changing your appearance. Believe it or not, you need to build muscles to keep you lean and healthy – and strength training exercises and female bodybuilding diet plan will help you with that.
The question is how.
Here are 17 things you should know about female bodybuilding workouts and the best bodybuilders diet to help you gain muscles in the right places:
1. First, Change the Way You Look at Muscles
play a crucial role in your body. With more than 600 of them inside your body, muscles help you move and lift to keep you agile and able to do things you love to do. Muscles also help pump blood through your body and even help you with your breathing.
In other words, muscles are important and you need strength training exercises to make sure that they are in tiptop shape.Therefore, don’t look at bodybuilding workouts as a prelude to your participation in bodybuilding contests or a sign of masculinity. Women don’t have enough testosterone to be able to build large muscle mass.
Before you start familiarizing yourself with bodybuilding diets and workouts, keep in mind that the purpose of this exercise is to keep you leaner, healthier and more agile. The more you look at muscle-building as something positive, the more encouraged you will be to do these exercises.
Then, you can move to the next section on how to be a female bodybuilder while having the rights cuts in their respective places. Apparently, building muscles will never be complete without incorporating workout routines in it. The succeeding sections will tell you more about the right workout for female bodybuilders.
2. The Importance of Dieting in Achieving Your Bodybuilding Goals
Don’t cringe when you hear the term, “diet.” Believe it or not, it is more than just eating celery sticks and leafy greens.
The truth is diet is a crucial aspect when it comes to achieving your fitness goals.This is because your body will need all the necessary nutrients to help you build muscles, burn calories, and convert theminto energy. Otherwise, where else can your body get the necessary nutrients to build lean muscles?
Keep reading to better understand the female bodybuilding diet and the necessary nutrients you need to build the right muscles.
3. Eat Often: The First Step to Keep You Lean and Trim
You might think that the best way to build muscles is by limiting your food intake, then working out. Apparently, that is not the best way to go.
Metabolism plays a crucial role when it comes to building muscles and strengthening your body. This is your body’s capacity to burn calories even at rest while carrying out normal body functions, such as breathing and pumping blood. When your body is not getting enough nutrients or you tend to skip meals, metabolism slows down and affects your body’s capacity not just to burn calories, but also build muscles.
Therefore, eat often. As much as possible, eat five times a day, which includes three meals and two snacks. When it comes to snacks, make sure you make the right food choices, such as:
- Dried fruits
- Protein bars
- Ready-to-eat breakfast cereal
As to your meals, go for 40 percent carbs, 40 percent protein and 20 percent fats. Don’t worry. You will learn more about them in the succeeding sections.
4. Don’t Be Scared, Calories Are There to Help
Aside from the term “diet,” calories are another word that you might be scared of hearing. After all, the term has a negative connotation and often put in a bad light.
Here is something you should know about calories: the female bodybuilding diet plan needs it.
Calories are essential food energy, which your body needs and uses to power daily needs, such as digestion and breathing. The number of calories required varies from person to person. The more lean muscles you have, the more calories your body needs.
This doesn’t mean you should consume as much calories as you want. There are various considerations, such as your lean muscles, body weight, height and the typical physical activities you do each day.
Keep in mind that calories are just one part of your female bodybuilding diet. Read the next sectionsto find out the other macronutrients your body needs to build muscles effectively.
5. Protein: An Important Macronutrient in Every Female Bodybuilding Diet
When it comes to building muscles, there is one macronutrient that will always take the spotlight: protein. Protein is composed of amino acids or your body’s building blocks. Protein won’t make you huge instantly, but it helps in building lean muscles, which takes some time.
What sets protein apart from the rest of the macronutrients is what it can do during workouts. Keep in mind that when you lift weights, it could cause damage and stress within your muscle fibers, thereby needing repairs. Protein helps in repairing these muscle fibers to help you become stronger and fitter over time.
Below are good sources of protein
- Lean meat
- Greek yogurt
Make sure you consume one gram of protein per pound of your bodyweight in every meal. If you weigh 120 pounds, you should eat 120 grams of protein per day.
6. Carbohydrates: Another Macronutrient Needed in Muscle Building
Aside from protein, carbohydrates are another essential nutrient your body needs to build the right amount of muscles. Just like calories, carbs are often put in a negative light.
Believe it or not, carbs are not all that bad. In fact, carbohydrates, particularly complex carbs, makes you feel fuller longer and don’t raise your blood sugar. It also contains essential nutrients to keep you healthy and gives your body something to convert into energy.
Here are foods that are also good sources of carbohydrates:
- Brown rice
- Fruits like bananas and berries
- Vegetables, such as potatoes, spinach, and broccoli
- Whole wheat bread
Don’t cut carbs immediately and drastically. Low amounts of carbohydrates could disrupt the balance in your hormone system and could bring unwanted side effects, such as sleep deprivation and bone loss.
7. Don’t Say No to Good Sources of Fat to Build Muscle Mass
If you think carbs are always in the bad light, think about how it feels for fat that always have a negative connotation. The truth is there are two kinds of fat: the good ones and the bad ones. The good ones play an important role in maintaining your optimal health and makes sure that your body functions well. An example of this is essential fatty acids, which helps you keep full and maintains a healthy heart.
Here are good sources of fat to help you establish your female figure competition diet:
- Healthy oils like coconut oil, olive oil, and almond oil
- Grass-fed butter
On the other hand, there are bad fats you must avoid since it has nothing to do with your body. This includes trans fat, which food industry adds to food products to extend shelf life.
8. Don’t Forget to Drink Your Milk to Make Your Bones Stronger
How many times have you heard this tip?
Growing up, your mom, grandmother, teachers, and all those older than you probably told you to drink milk to help you build strong bones and teeth. This is because milk and other dairy products are rich in calcium and protein, which helps build stronger bones and teeth. This will come in handy if you are building muscles and gearing towards the leaner version of yourself.
Drink a glass of milk every night for your supply of calcium. Don’t forget to add other dairy products in your diet, such as cheese and yogurt. Tofu and greens are also rich in calcium, so make sure you include this in your body builder diet.
9. Go Green: The Importance of Greens for Every Woman
You learned above the important macronutrients in building muscles. Still, don’t confine your diet with those mentioned above. Another important food you should add in your diet is greens.
Green leafy vegetables like kale, broccoli, and lettuce are rich in folate. This essential B vitamin keeps your health in tiptop shape by allowing your body some access to amino acid building blocks. At the same time, folate is an indispensable nutrient to help your body build the necessary proteins.
This explains why folic acid or folate is a favorite among female bodybuilders.
Now that you know the essential components in your female bodybuilding diet plan, keep reading to know more tips on how to build muscles by choosing the right foods.
10. Yay to DIY: The Must Have’s in Female Bodybuilding Workouts
You can Google your way and search for sample women bodybuilders’ routines to get you started. In case you prefer something DIY and wants to build your own program, that’s fine too. Just make sure you have the following weightlifting routines:
- Compound Lifts – This type of lift works out more than one muscle group. It helps in strength building and at the same time, increases your athleticism, mobility, and cardiovascular fitness. Examples of compound lifts are squats, pushups, lunges, dips, dead lift and bench press.
- Accessory Lifts – Also known as isolation lifts, this type of lift are single-joint exercises used to increase the shape and size of a particular body part. If you want to work on and improve your aesthetics, then accessory lifts will be your best friend. Examples are leg curls, biceps curls, calf or front raise, and triceps workouts.
11. A Reps to Remember: Choosing the Right Sets and Reps to Build Muscles.
How many reps and sets should you do to build the right amount of muscles? The answer is it depends on your capacity.
Generally, three to four sets with eight to 12 reps is the right rep range to grow muscles. To make sure you are doing it right, make sure that your first rep is the same with your last rep. Otherwise, lighten your weights or reduce the number of reps. This way, you can do the routine more comfortably sans the risk of injury.
In case you want to work on your strength, go for heavier compound movements with four to six reps.
12. Don’t Forget to Rest and Relax and Allow Your Body to Recover
You might be excited to build muscles and get extra pumped up when you see improvement in your body. Still, this doesn’t mean you should keep on going and leave little room for rest. In other words, allow your body to rest even in between sets. Make sure you provide ample time for rest since the less time you do so, the more difficult and intense your workout will be.
How much rest should you get? Preferable one to two minutes to allow your body to recover before you hit the next set.
In relation to rest, make sure you give your body enough time to recover before you hit the waves. Strength training creates tiny fractures in your muscles, which are converted into muscles after healing. During your workout, your body experiences these fractures.
To ensure that you are not straining your body, allow your body ample time to rest. A good night’s sleep is a good place to start then make sure you give your body time to recover, ideally one day, before you lift weight again. This minimizes injuries, as well.
13. Progression: The Secret Ingredient for a Successful Weight Training Program
Here is one thing you need to know about bodybuilding: you can’t do the exact same thing over and over and expect new results each week. Over time, your body will get used to your workout and diet routine and make them less challenging.
If you want the best results, you need to introduce progression.
What is progression all about?
Keep in mind that your body changes over time. This is why you cannot do the same routines for the same weights, and with the same number of reps over the weeks. By progression, this means you have to constantly push yourself to do more and do better over the weeks of strength training.
More importantly, make sure you develop a solid base of workout routine. Then you can increase either the amount of weights or number of reps, or decrease your rest periods.
14. Don’t Forget Your Cardio as a Tool to Build Muscles
Their approach may be different, but strength training and cardio routines work well with each other. In fact, one cannot survive without the other, especially if you are after making yourself lean and healthy.
What does this mean?
Don’t forget cardio exercises. Cardio helps burn calories and fat and turn them into fuel. This will be used by your body in order to encourage muscle building and prevent any loss of muscle.
Here are some of your cardio options:
- Endurance training, which includes running.
- Low intensity steady state or LSS such as elliptical, which is also a popular form of cardio.
- High intensity interval training or HIIT, which is the most effective way to burn fat.
In other words, don’t just focus on weight training alone. Cardio routine is an important tool to help you achieve your weight loss goals, so make sure you won’t skip it.
15. Engaging in Bodybuilding Exercise is Not an Excuse to Eat Anything You Want
There are many myths and misconceptions surrounding women and body building. One of the popular myths around is that you can eat anything because you are exercising.
Unfortunately, that is not true.
No matter how much you train, it doesn’t give you the liberty to indulge in unhealthy food choices. This is because your metabolism determines the number of calories it can burn while you are at rest and during exercise. If you eat more than what you can burn, your body will accumulate these extra calories and lead them to your body’s fat storage.
In other words, don’t use exercise as an excuse to eat more than what your body can handle. Know your limits and your body will reward you for sure.
16. Consider Taking Supplements for a Better Body
As a rule, your diet should consist of whole, natural foods to make sure you keep your health in its best shape. On the other hand, there are instances when your female bodybuilding diet plan is not enough and your body is not able to get all the necessary nutrients it needs to keep your body in tiptop shape.
This is where supplementation comes in. Here are the three most basic supplements every healthy woman should have:
- Multivitamins –Basic multivitamins can provide your body with essential nutrients your body needs to keep it in its optimum level.
- Protein Supplements– Protein can be hard for your stomach. To make things easier, go for protein shakes, since they taste great, are more convenient, and you can easily add it in your smoothies.
- Fish Oil –If you are looking for a safe supplement, then fish oil won’t disappoint. Aside from providing your body with mega-3 fatty acids, fish oil supplements also supplies your body with other fatty acids like EPA and DHA which plays a crucial role in cognitive health and development.
As soon as you established a regular pattern of healthy eating and supplementation, you can include any of these advanced supplements:
- Vitamin D – Going out under the sun helps your body produce vitamin D, but only go out in the early morning or late afternoon when the rays are not as strong. In case you are unable to say hello to Mr. Sun, vitamin D supplements could help. It helps boost your athletic performance and allows your body to recover after workouts.
- Probiotics –This provides your body good bacteria to help your body digest food and absorb nutrients easily and more effectively.
- Branched Chain Amino Acids – Also known as BCAA, these are essential building blocks of protein that helps increase protein uptake into your muscle tissue. This also helps improve post-workout recovery.
Now that you know the essentials in building women’s bodybuilding routine, check out the next section and learn the most important tip you should remember.
17. At the End of the Day, It’s about Weight Training for a Better Body
At this point, you already got past your concern of transforming yourself into a female version of The Hulk. Congratulations.Still, here is something you need to constantly remind yourself to keep you going: weight train for a better body.
Adding weights in your workout routine increases your lean muscle mass – and it’s a good thing. The more muscles you have, the more calories your body will burn, which in effect makes you leaner.
That’s not all. An increase in your muscle mass could do the following to your body:
- Add shape to your arms.
- Removes a few inches from your belly.
- Firm and lift your butt.
- Developing stronger and more toned muscles.
How can you say no to that?
Here’s the bottom line: don’t be afraid to build muscles. There are tons of female bodybuilding diet and routines to help you build the right kind of muscles and make sure they are in the right places. Take note of these tips and you will say hello to a leaner, healthier, and better you in no time.