Muscle-Building Tips For Women: Workouts & Supplements
We can come up with a long list of reasons why we should eat right, exercise regularly, and get enough rest. Ultimately, we all want to be fit and healthy so we can look and feel good, enjoy life more and avoid being weak and sickly. Now, weight’s just one part of the equation and depending on what your fitness goal is, you may need to either lose or gain weight, which both come down to caloric intake versus caloric output.
If you want a strong and perfectly shaped body, then you’ll have to gain some few pounds of lean muscles. You can do that by breaking down your muscle fibers and putting enough stress on them in the healthiest and most efficient way appropriate and possible for you, and by letting them grow and recover through proper diet, sleep and hydration. And for women who are looking for an effective way to maximize muscle growth, here’s a short and simple two-part plan that you can try and adopt for yourself, and also share with your female friends.
Part 1: When you’re in the gym
- Utilize more muscles and joints, not just isolated ones.
Compound muscle exercises such as burpees, squats, deadlifts, and cleans that efficiently recruit and break down multiple muscles and joints are more effective for maximizing muscle growth than isolated muscle movements.
- Go for heavier weights.
Testosterone helps build muscles and your body produces it when you lift bigger weights or do more challenging bodyweight exercises that are appropriate for you. So always try to push yourself further and don’t just settle for something comfortable.
- Increase your rep speed without sacrificing form.
The faster you can complete your reps, the better. So work on improving your speed to one rep per two seconds, for example, while still maintaining form.
- Do more lifting than cardio.
While cardio exercises help improve blood and oxygen flow that’s necessary for muscle growth, it’s the strength training exercises that would increase your muscle mass. So do some light and low impact cardio but spend more time with weights.
Part 2: When you’re not in the gym
- Eat the right food at the right time.
To speed up muscle recovery, glycogen replenishment, and growth hormone production processes, eat carb-rich foods during breakfast and right after your training, and sip calorie-rich liquids when you do your cardio exercises. Have lots of fruits, veggies and protein-rich food for the rest of your day.
- Drink enough water everyday.
Around 75 percent of our body is water so you can’t expect for it to function well unless you keep it well-hydrated, especially when you workout. Take half of your bodyweight in ounces and that would be your daily water intake requirement.
- Get enough sleep.
It’s when you sleep that all the nutrients and water you’ve taken in throughout the day get to work and restore your muscles so be sure to get enough zzz’s every night.