Female bodybuilding is the ultimate workout for your body and mind, while it may seem wholly physical, it also has a huge effect on your mind because of the determination and consistency that you have to have to get the results that you want to get.
You have to practice regularly, be disciplined in the gym and in your kitchen and you will see results materialise before your eyes. Bodybuilding is a workout sport for everyone from strength training, fat burning, lifting weights to pumping iron. We can all introduce some of the body building strategies into our workout.
No matter your age, fitness level or body composition, bodybuilding is accessible to everyone and while you can do bodybuilding at home. As a beginner, it would be useful to attend a gym or hire an online personal trainer until you are confident about the core of your workout. Let's take at what you need to know to be a female bodybuilder.
Benefits Of Bodybuilding For Women
- Body building is one of the best ways to burn fat and keep that fat off.
- To get real results, you will have to be disciplined and determined.
- You will learn a lot about yourself and your body. As well as how to get the best results from yourself in and out of the gym.
- Bodybuilding allows you to set goals which you can work to reach. Results which are also very measurable. It will be motivating to see the results.
Disadvantages Of Bodybuilding For Women Bodybuilders
- Social stereotypes sadly still exist, The one affecting the female bodybuilder assumes that if you have a muscular body, then you are masculine. If you have a small curvy body, then you are feminine. Muscular women will be met with comments like you look “like a man” or why don’t you have a female body. Being judged isn’t easy, and you have to be sure to build your mental resistance while you are building your muscles. Of course, masculinity and femininity do not come from the appearance as in that case many men would have what you call a female All guys do not want to gain weight and become muscular with a six pack. Likewise, all women do not enjoy dieting to achieve the toned fitness model or bikini competition body.
- As a professional bodybuilder and athlete, you will be in the top 1% of people who take care of their bodies in so perfectly. At the gym, you will be around other 1%ers, but once you go out into the real world, people go out of their way to stare, touch you and ask questions. You will become a rare spectacle, and that can hinder you just getting on with your everyday life.
- While gyms are open to everyone to burn fat, build biceps, triceps, glutes and just get fit overall. You will often meet insecure people who will feel challenged by your appearance.
- If you like pumping iron and weight lifting you will find it has to shop for clothes. Women's clothes are not made for the proportions of the typical female body builder. Arms will be too small, legs will be too tight, and if you are very muscular, you may rip your outfit with the wrong movement. You will either wear stretchy clothes, clothing that is a lot bigger than your size or get your clothing
Nutrition And Muscle Growth For Muscular Women
If you are committed to your fitness routine and goal of becoming a female bodybuilder, then you need to do things the right way. This includes adding the right diet and exercise together to achieve your desired results. These aspects are the foundation of your success and need to be structured and designed to suit you, your fitness goals and your body.
No matter what your goal is, you can achieve anything with the right plan to get you there. If you want to put on the weight, you can drink weight gain shakes and do the corresponding workout. If you want to lose fat you can drink protein shakes and lower your carbs. If you're going to build your muscle, you can take advantage of your per and post workout meals using your knowledge of the anabolic window to decrease muscle wastage.
Being engaged in bodybuilding means learning about your body and how it works so that you can tweak every part of it to get the best results possible.
On the female bodybuilder's diet, just like on the male bodybuilder's diet. You must design your meals to include protein and carbohydrate-rich meals which will refuel your body, energise you and support building muscles.
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Here Is A Selection Of Some Food To Add Into Your Body Building Diet.
- Lean meat like turkey and chicken has a low calorie/protein ratio, and so is great staple food for the serious bodybuilder.
- Cold water fish like tuna and salmon are high in omega 3 fatty acids which help with muscle growth plus are high in protein.
- Sweet potato gets a special mention because it has a balanced fibre to carb ratio which can help to keep you full longer and keep you energised throughout the day.
- Green vegetables have all of the vitamins, minerals and fibre that your body needs they should make up a large part of your diet. Vegetables keep your energy balanced while helping you feel full longer. This can help you get through your workout and as part of a balanced diet, can support weight loss and muscle growth.
- Egg whites are one of the highest purest forms of protein which is low in fat and carbs that you can find. Plus they are easily used up by the body, and they have plenty of vitamins and minerals.
- Beans and Legumes like kidney beans, lentils and chickpeas are very high in fibre and protein.
- Protein functions as a key process for the regeneration of the body including repair and supporting healthy growth
- Water hydrates your body an helps you to avoid dehydration which will negatively affect muscles.
- Fats and oils help to insulate the body.
- Fibre to keep you full and regular which support maximum absorption of vitamins and minerals.
- Carbs provide your energy and are essential to fuel your workouts.
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Ten Female Bodybuilding And Fitness Supplements
Protein is one of the key building blocks that your muscles will use to grow. You must consume enough protein to replace what is lost due to the natural functioning of the body. It is suggested that 1.2-2 g per kg of your body weight should be enough to support your muscles to grow. But if you want to have larger muscles and are very active in your workouts, you may want to up your protein intake.
How To Add More Protein Into Your Diet:
- Protein shakes are a crucial supplement to add protein into your diet. A protein shake is fast to make and can give you an easy boost of protein so that you reach the required amount of protein throughout the day.
- Whey protein is a popular protein shake powder that you can drink twice a day to reach your protein intake Whey shakes can provide great muscles gains which is why it is so popular within the bodybuilding community.
- If you are Vegan or lactose intolerant you can try rice, pea and other mixed protein powders with plant-based milk or nuts.
- You can additionally get protein bars and other high protein snacks.
2. Citrulline and citrulline malate
Citrulline has a healing effect on the body by increasing nitric oxide (NO) levels in your blood you get better endurance during workouts, better blood flow, workout energy and they can improve recovery time as well. Citrulline malate may help to decrease muscle soreness when you have pushed yourself a bit too far. You can also add beetroot to your diet to get some of these results
Beta-alanine is a non-essential amino acid that blocks lactic acid enough to allow for a faster recovery and fatigue prevention for when you need to work out for longer periods. It supports increased muscle mass, fat loss and a leaner body while also increasing your performance.
- High GI Carbohydrates
High GI Carbohydrates should be generally avoided, but before a fitness workout, they can give you a good push of energy. High glycemic index (GI) carbohydrates can be found in foods like rice and potatoes. These foods are eaten before a workout will give you a good source of energy that will last for your entire workout. This is important because you don’t want your body to break down the muscle that you are working hard to build. Planning your pre-workout meal will help you to get through a workout. Therefore High GI carbs help a lot when eaten as a pre-workout meal (not a post workout meal) can be helpful in building muscle.
- Weight Gainers
Weight Gainers are shakes like protein shakes that help you to get more calories into your body during the day. These can be important for those who struggle to gain muscle. These are best for people who struggle to eat enough throughout the day and find it easier to drink a shake to get their calories. These shakes can be up to 1000 calories per serving so make sure you understand how it fits into your overall bodybuilding diet.
- Branched-Chain Amino Acids
BCAAs (Branched-Chain Amino Acids) are made of the amino acids leucine, isoleucine and valine. These amino acids can be found naturally in lean meat, eggs, dairy and fish. While most people will get enough of these through a normal diet. If you are not eating enough of the above high protein foods, then you should supplement with BCAAs. You will enjoy improved muscle gains and decrease muscle loss.
Creatine is our personal energy warehouse and is created naturally in the body. Taking it as a supplement allows you to strengthen your muscles, work out longer and harder which leads to increased muscle mass. Additionally, it can help decrease the muscle breakdown after a workout which also leads to better muscularity for a body builder.
Magnesium has been shown to support the efficiency of oxygen getting to the muscles which can help you during high intensity exercises such as HIT, aerobics or other kinds of cardio. Many people are lacking in magnesium. It is important to note that taking it in too high doses can make you tired so balance your intake.
Fitness Workout Strategies
When you are building your fitness workout and schedule it is important to understand how to maximise your workout for your fitness goals. While full body workouts are great, it may also be important to give extra attention to different parts of your body to allow them to develop to their maximum potential. Certainly, you don’t want to stick to just one kind of exercise as your muscle will quickly get used to any repetition.
To build muscle, you must shock your muscles with new and challenging routines at each bodybuilding fitness session. This will ensure your muscle groups do not get lazy and limit their growth. Building muscle must include a balance of high-intensity cardio, resistance training, weight training and isometric exercise, not just pumping iron or lifting heavy weights. All of this kind of workout need to become a part of your weight training regimen.
A few examples of exercises that you can incorporate into your larger bodyweight improvement sessions are:
- Isometric exercises are a great way to work your muscle groups without a lot of actual movement. Exercises like Planks are a perfect example of this.
- Exercises to condition the upper body could be lateral pulldowns, the bench press and chin ups.
- Full body exercises that focus on lower body muscle development like squats and deadlifts.
- Shoulder exercises to give better definition such as lateral raises.
- Core exercises to get the dream six pack include dynamic sit-ups and lower body cardio.
Of course, you must add these to your powerlifting workouts, with barbells, dumbbells, weight training machines and enough reps to make your muscles sore. Just make sure to mix it up a bit to avoid getting bored and to allow your muscles to react positively. Hiring a personal trainer to get you started will get you on the right track to understand how to build muscle. Be strong and with dedication, hard work and focus you will have your best body.