Female Bodybuilding – Myths and Facts Busted

Female Bodybuilding – Myths and Facts Busted

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Women do not need to train or diet much differently than men. Then why do we always see women in the gym performing heavy cardio and lifting the lightest dumbbells in the gym for endless reps ?

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Those round shoulders ,toned arms ,thighs, glutes whether your goal is to tone up or to loose fat, building muscle is the key to transforming your physique.

Hopefully most of us know by now that the myth of women getting “huge” and “manly” from lifting weights is just a myth. Rather than turning women into big, bulky, hulks, muscles create a lean and toned figure. They can transform your body from soft and flabby to tight and firm that women wouldn’t want that?

With that being said, building muscle is not always an easy task especially for women. You have to be committed and here are some tips about that has helped me build the muscle that i have today:-

 

1.) Don’t over do the cardio:

Women often make cardio the focus of the workout routine and the weights get pushed to the back. When it should actually be the opposite if you don’t have extra body fat to loose. You could even consider eliminating cardio completely or limiting it to just 1-2 short high intensity interval type (HIIT) workouts a week.

2.) Eat More:

Another mistake women make whey trying to gain muscle is simply not eating enough. Eating nothing but salad all the day just ain’t gonna cut it. In order to gain muscle you must consume slightly more calories than you burn. In addition to lean meat, eggs , etc., having a couple of protein shakes is one way to help you hit you protein and calorie requirements for the day.

3.) Lift Heavier:

Ladies don’t be afraid to get out of the 12-15 reps zone. Lifting heavy and being strong is an amazing feeling. Focus and getting stronger on the basic, compound lifts and trying to keep adding more weight to the bar. Don’t be afraid to lift heavy. You may be surprised by how strong you really are.

4.) Keep Workout Journal:

10985492_1622902771274831_7798706997852578917_nI think this is a crucial fact which often gets overlooked. Instead of just going to the gym and doing random exercises or whatever you feel like, its best to go in with a plan. Keep track of your exercises, weights, reps and also the rest time in between two consecutive sets so that you can try to improve upon your weaknesses week after week. I like to plan out my workout ahead of time every 4-6 weeks and make sure that I am constantly improving in the same way.

5.) Train with intensity:

Many women don’t know what it really means to lift with intensity so they even get the results out of the weight training that they are expecting. When you are performing an exercise, you should be extremely focused, not just going there and lifting weights but focusing on the muscle also being trained. Put your mind in to it feel it moving, contracting the muscle, making every rep count.

6.) Take Progress Pictures:

Its sometime hard work to see how your body is changing when you look at yourself everyday. Taking progress pictures is one of the best ways to see how your body is changing. Weighing and measuring are also good ways to keep the track of the results but pics will tell the true story.

7.) Have the RIGHT Mindset:

Results won’t come overnight and there may be times you feel that you are not making any progress at all. Try not get discouraged. It can take years to transform your physique so don’t give up. If you are doing the right things consistently , then the results will come. Be patient, trust the process and don’t forget the enjoyment of the journey of fitness.