Learn How to Build Muscle

Fitness And Nutrition Mistakes Made By Women

With the large amount of conflicting information on women and fitness these days, it can  be hard to determine what you need to do to succeed.

In this article I will discuss important nutrition and fitness concepts for women. Following these principles will ensure that you maximize your progress and results.

Read on to find out how to get the body of your dreams!

Women often make the mistake of not eating enough to fuel their workouts and provide energy to their body for the day. By going on crash diets and drastically reducing your caloric intake, you can slow your metabolism and halt your progress.

Ideally your nutrition program will have you eating for your goal (weight loss, weight maintenance or weight gain) and will be a complete lifestyle change instead of a “diet” you stick to for a month. To make sure you are eating for your goal, first calculate your maintenance calories (basal metabolic rate + activity level).

Once you have this number, subtract 500 calories per day for 1 pound of weight loss per week, or add 500 calories per day for 1 pound of weight gain per week. To maintain your weight, eat your maintenance calories.

Many women believe that a nutrition plan is a complicated thing. In reality however, it all comes down to calories in versus calories out. Eat more calories than your maintenance and gain weight, eat less and lose weight.

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Your nutrition is perhaps one of the most important aspect of your program, but your training comes in a close second. One of the biggest myths perpetuated by the media is that weight training will make women “big” and “bulky”.

Women need to start realizing the benefits of weight training and ignore these myths. Most women who believe this myth don’t understand that women do not produce enough testosterone to build big muscle like men. In fact, the average male produces almost ten times the amount of testosterone as the average female!

When starting a weight training routine, it is important to pick one that has been tested and produced results. One of the worst things that a female can do in the gym is wander from machine to machine without any real purpose or plan.

If you don’t know where to look for a routine, consider hiring a personal trainer to get you started. Once you have a plan, focus on the technique and try to improve each session. Whether you increase the weight, decrease the rest time, or increase reps, you need to keep your training intense and challenging.

Instead of spending hours and hours on the cardio machines, consider adding high intensity interval training (HIIT) to your routine. HIIT has been proven to increase fat loss while decreasing the amount of time spent exercising. An HIIT routine involves periods of “work” and periods of “recovery”. For example, an HIIT treadmill workout may involve a 30 second sprint and a minute recovery for 15 minutes.

Remember these few tips the next time you step inside the gym or kitchen. By following these nutrition concepts and training principles you will surely see results faster than ever before!

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