Learn How to Build Muscle
 

Muscle Building for Women

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Most women are afraid of building muscle because they think they’ll end up big and “bulky” like males or female bodybuilders. Little do they know, building muscle is a key component of attaining that fitness model body.

This article will dispel the main myths about women building muscle and explain the most effective ways for women to look ripped and fit.

First of all, it is important to understand that women will never be able to build muscles as big as men because they do not produce enough testosterone.

In fact, men produce almost ten times the amount of testosterone that women do. Testosterone is produced in the male testes and is responsible for the increase of muscle, bone and body hair in men. It is also referred to as an anabolic steroid and is used illegally in many major sporting events across the world.

No matter how much, or hard females lift, they will never gain muscle mass like men. It may seem like the exception to this rule is the female bodybuilder. What females need to realize is that most female bodybuilders are taking performance enhancing drugs to attain their size. Do not make assumptions based on the few female bodybuilders out there - lifting will not turn you into a man!

Now that we’ve discussed some common myths, how can women build muscle? Is it the same way as men? Well, yes. Male and female bodies produce muscle in the same way. As the muscle fibers are torn, the body works hard to replace and build more to adapt to the stress. This is why it is crucial for a workout to continually challenge your body.

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Many women start weight training by lifting 5 pound dumbbells for an unnecessary amount of repetitions. Now, this is fine if it challenges you, but once it becomes easy you need to bump up your weight. Always try to lift more weight or do more repetitions than last session, this will ensure that your muscles are placed under stress and that they need to rebuild.

In addition to lifting heavy, and always challenging yourself, I would encourage women to learn the techniques of the three big compound lifts which are great for muscle toning for women - the squat, deadlift and bench press.

At first, these lifts may seem a big intimidating. Read all the material you can about these techniques and start off slow. These three lifts are great for building muscle because they work the entire body.

When it comes to muscle building, nutrition is almost, if not as important as what you do in the gym. You body needs adequate amounts of protein to rebuild muscle and vitamins and nutrients to keep it healthy. Eating too little will force your body to go into “starvation” mode and hang onto every bit of fat it can. So calculate your BMR and daily caloric needs and stick to it!

The last common mistake that women make in the gym is doing cardio for hours on end. Getting that lean, athletic body that you see in magazines will not be accomplished by running on the treadmill for several hours. A combination of weight training exercises and a high intensity interval workout at the end should help build muscle and burn excess fat.  

Following these important concepts and tips will help females build muscle and attain the look they’ve always wanted!

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Muscle Building for Women | Muscle Toning for Women:

  1. Flabby? It's Inevitable But Preventable
    After the age of 40, flab becomes an increasingly important focus of our diet and exercise programs. The average person over 40 loses about half a pound of muscle tissue each year, replacing it with a quarter pound of fat, flabby flesh.
  2. Muscle Building Foods: The Top Foods For Building A Muscular Body
    We all know that muscles are built by ingesting a lot of protein and exercising mightily. In order to be able to exercise, we have to have energy, thus a list of muscle building foods will include some complex carbohydrates.
  3. How To Look Great In A Tank Top: Bi's and Tri's Tips for Women
    There are few things more disconcerting than to discover that you have "hang-down" triceps when you elevate your arm . . . or that you biceps jiggle when you move. How about skin that looks like the surface of a golf ball, all pale and dimpled.
  4. The Most Effective Ways to Build More Muscle
    Muscle-building is an understandable goal, since muscle tissue does so much for our health and appearance. Muscle is firmer and better-looking than flab, it makes us stronger, and it burns calories even when resting.
  5. The Benefits of Weight Lifting For Women
    Many women are confused about how often they should be lifting weights and what type of program they should be on for maximum benefits. The large number of false claims and myths perpetuated by the media and online websites doesn’t help to encourage women to weight lift.
  6. How To Look Like A Female Fitness Model
    Fitness modeling requires a high degree of determination, commitment, and knowledge. Traditionally, fitness models focus on muscle definition and proportion, with less emphasis on size.
  7. How To Get A Flat Tummy
    A flat tummy is a common goal among women who first start exercising. A flat stomach is a sign of health, fitness, and a low body fat percentage, which is why it is a popular goal.
  8. Can Women Get Bulky From Lifting Weights? Slim Chance
    Many women are so afraid to strength train because of the myths that they’ve read either in book or on the internet. perhaps one of the most prominent myths in the strength training world is that women can get big and bulky from lifting weights.
  9. Strength Training For Women – Improve Your Muscle Tone
    After the age of 40, flab becomes an increasingly important focus of our diet and exercise programs. The average person over 40 loses about half a pound of muscle tissue each year, replacing it with a quarter pound of fat, flabby flesh.
  10. How Women Can Build Muscle
    After the age of 40, flab becomes an increasingly important focus of our diet and exercise programs. The average person over 40 loses about half a pound of muscle tissue each year, replacing it with a quarter pound of fat, flabby flesh.
  11. Fitness And Nutrition Mistakes Made By Women
    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!
  12. Should I Lift Weights While Pregnant?
    With the large amount of information on the internet about pregnancy and weight training, it can often be hard to tell fact from fiction.
  13. Female Training Myths Debunked
    There are many female training myths that have lead to females wasting time and effort in the gym. Educating yourself on these myths and why they are false is an important step to becoming healthier and making progress.

Muscle Building for Women | Muscle Toning for Women