Womens Bodybuilding

Here are my favorite female bodybuilding nutrition tips. These all need to be followed because they are essential for the process of building muscle tissue to the max. If you’re not using it properly or eating the proper foods, than you’re going to suffer. Remember when you don’t use potential to build muscle, you will never get it back. You have to use it, or you’ve just wasted your time.

The first tip I’ll give is eating more protein more often. Your body has a thing called protein synthesis, and it’s a level in your body similar to insulin. Basically when your protein synthesis is high, you’re in the position to repair muscle tissue, if it’s low, your body isn’t. Eating protein will keep your protein synthesis up for roughly 2-4hrs, so that means you need to be consuming protein in the same time frame. Sorry, you can’t escape science.

My next tip is to avoid the combination of carbohydrates and fat. Eating these in high combinations is the worst thing you can do. Just think of all those foods that meet that criterion: greasy McDonalds fries, cake, etc. Avoid them at all costs.

Last tip is to get fat and protein before bed. You have a long night of sleep and you need to have protein digesting through a period of roughly 8-9hrs. Fat slows down the digestive system, allowing protein to digest slower and last longer into the night.

These are my female bodybuilding nutrition tips. I hope they teach you very well and lead you to much success.

I wanted to share some great weight lifting exercises that are designed just for the women out there. These will help all women tone up and shed fat off their body, all while holding onto a nice feminine figure.

Dumbbell Press On Ball: Grab one of the big balls at the gym, along with two dumbbells. Lay back on the ball, so the ball supports your upper back and have your feet out in front of you. Hold a dumbbell in each hand, cock your elbows out and push the weights straight up in the air. Repeat this 10 times and take a break. Repeat the process another two times. This exercise will work your chest and the back of your arms.

Dumbbell Squats: Grab a set of dumbbells and hold them at your sides. Keep your back straight and squat down to a “chair” position, and then stand straight again. This exercise will work your legs and will give you that nice butt you want.

Dumbbell Skull Crushers: Grab just one dumbbell weight and hold it above your head. This can be a little awkward to grip, so make sure you have a good grip. Slowly bend your arms back, so the weight falls behind your head. Push the weight back directly above your head. This will work the back of your arms and help to get rid of any excess fat in that area.

These three weight lifting exercises are just for women, so give them a try. They’ll have your body toned up and in better shape in no time.

I’m going to share with you a female weight lifting guide that should help you be a better training and give you a more explosive workout.

Bench Presses: You’re going to find yourself a bench and lie back on it. Grab the barbell above you and hold it at shoulder width. Push it up in the air and let it come down slowly. As it comes down, cock your elbows out. This should give you great form.

Squats: Find yourself a squatting rack and put your select weight on it. You’ll want to get under the bar and have it lie right behind traps and on top of your shoulder blades. From this point you squat up and down. This is a really good for the legs and lower back.

Bent Over Rows: This is a simple exercise where you’re going to get a barbell and have it lying on the ground in front of you. Bend down and pick it up, raise your backs incline to roughly 30-45 degrees, keeping it straight. Pull the bar up to your chest, all the while keeping your elbows tucked in.

This female weight lifting guide should help you become a more effective weight lifter. Use this wisely and apply all of these exercises. If you need more exercises that you can use, check out strength training for women.

I’m going to tell you why women should lift weights because this is a great sport with a lot of opportunity for success.

You’re going to have an increased metabolism by weight lifting. This means that you’re going to have a more efficiently running body, that is a calorie burning machine.

You will also have strength that pushes into all areas of your life. Picking up bags or one of the children is no longer an energy zapping task, but an easy to do joy, that requires no energy and no second thoughts.

You will start dropping real fat. Often times when people try to lose weight, they’re really not losing that much fat. Some people predict that 75% of the loss is from lean body mass, rather than fat. When you’re lifting weights, your muscles become a fat consuming entity. You’ll have a more efficient fat loss, where you know that most of your weight loss is fat.

Lastly, you’re going to have the best night of sleep you’ve ever had. Sometimes I take week breaks now and then from weight lifting, and I can’t fall asleep. Often times when we go to bed, our body is still going. I guess that is what comes from sitting in a chair all day at work. Pounding weights at the gym will have you sleeping soundly all night.

This information should answer for you why women should lift weights. It’s a great way to stay in shape.

I’m going to help you with your weight lifting program for women. Misinformation is abundant in this area and you need to watch out for it. I hope to help you through this, so you get the best information.

There is an underlining philosophy that makes up weight lifting. This needs to be followed no matter what. If your trainer or anyone tells you something that goes against these ideals, than you need to avoid this persons information.

• Muscle tissue takes up to 48 hours to repair itself. That means you should be working the same muscle group in that time period. You need to give the muscle the necessary break to repair itself.
• Eat smaller meals more often because that is the official bodybuilding diet for everyone; man or woman. Your body needs a constant flow of nutrients coming in, so that means you’re going to have to start eating every 2-4hrs to make sure you’re getting all the potential nutrients into your system that you can.
• Metabolism is greatly effected by your digestive system. Eating smaller meals has this effect. When your metabolism is going at a much faster rate, your body is warmer and capable of burning more calories than average.
• I’m a firm believer that the intensity of a workout is far more important than the length. Too many people try to workout at the gym for hours. That is stupid and detrimental to your progress. Focus on shorter works that are extremely intense.

Now you should be in the position of evaluating a weight lifting program for women. You should pick it based on the above criteria being met.

I’m going to share with you the benefits of weight lifting for women. Most women don’t want to lift weights for some reason, but it’s a terrific way to get a great body.

Benefit 1: It will end up burning more calories in the long run. I’ve noticed infomercials paint weight lifting as burning very little calories. The issue is that you burn calories for the next 48hrs all the time. Even while you’re sleeping you’re burning calories. Even if you’re just sitting around watching television, you’re burning calories. I think that is pretty significant.

Benefit 2: The second benefit of weight lifting for women is that as you add more lean body mass, you burn more calories. You don’t have to worry about bulking up because that requires a very special diet. When you add this mass you end up burning an extra 60 calories a day. A few pounds will allow you to have a sandwich or a little treat if you needed it.

Benefit 3: You will have more strength. Think of all those tasks you do in a day and how much easier it will be. Picking up children, picking up bags, doing gardening, etc. Anything that requires you to move something that has a little weight will become easier.

These are the benefits of weight lifting for women.

I want to give you a little insight into my weight lifting routines for women. These are great workouts designed specifically for women. These routines are independent of your goals, if it be cutting the fat off your body or putting on muscle.

Start with a slight inclined dumbbell press. I usually start the incline at the lowest one I can get(above horizontal). I sit down on the bench and rest each dumbbell on each knee. I’m sitting straight up at this point. When I’m reading to start, as I’m leaning back, I kick each knee (one at a time), so the waits come up. This makes it much easier to start the routine, especially with heavy weights. Keep your shoulders cocked out and do it for 8-10 reps. Do a total of 3 reps and take a short 60 second rest in between.

The next thing you’re going to do is called a bent over row. You can use the same bench you’re on now, but drop the incline, so the bench is completely flat. You’re going to put one knee on the end of the bench, bend over and support yourself with your arm (should be the same side as your knee). Your back should be parallel to the bench. Reach down with your free arm and grab a dumbbell. Lift it up and down, keeping your shoulder tucked in. You should do this 8-10 times, resting 60 seconds between sets.

Lastly, what we’re going to try is called a dumbbell squat. You can leave your bench and stand up straight, holding a dumbbell in each hand. Squat up and down. Do this for 8-10 reps, resting for sixty seconds in between.

There are my favorite weight lifting routines for women. Use them wisely and they shall serve you well.

I’m going to share with you my advice for extreme muscle hypertrophy for women. Men are more known for being able to achieve this amazing muscle hypertrophy, but I’m confident as women, we can have great results too.

You should of probably noticed that most people at the gym that bodybuild (men) are using a theory of strength training. The idea is the heavier you lift the more muscles you get. It sounds like a good philosophy, but unfortunately building muscle isn’t quite that simple.

I don’t train for strength, all the time. I recognize the fact that there is more I can do in the gym to stimulate muscle growth than lifting as heavy as I can. I eventually search and found a great routine called Dual Factor Hypertrophy Training (DFHT). It’s a lot more complicated of a philosophy, but I’ve noticed I’ve had better results over the long term following this. The following elements can stimulate muscle growth:

• Cycling Your Lifting Volume
• The Rest Periods Between Sets
• The Amount of Reps You Do
• The Speed in Which You Do These Reps
• Strength
• Maximum One Rep

You’ll notice that strength is in there. Strength builds muscles, but it’s not everything. You end up plateauing if you just do the same thing. Look at all the different ways you can stimulate growth. All these ways build different types of muscle fiber, yet most workouts don’t incorporate them.

Cycling volume is simple. Volume is the amount of weight you lift multiplied by the number of reps. You should get a number over the week. Change up your volume from week to week. One week, do regular workouts. Next week, goto the gym 6 times and increase your volume. The next week, do a low volume and only goto the gym twice. Switch it up.

The rest periods and the amount of reps are pretty obvious.  Just decide every few weeks that one of your workout days, you’re only going to take a 30 second rest period, instead of the regular 1-2 minutes. Different rep ranges have different effects. 6 or less is strength, 8-10 is bodybuilding, 10-15 stimulates another muscle fiber (the name escapes me). The point is that each rep range is stimulating a different type of muscle fiber to grow. Why grow one, when you can grow all three?

Speed is simple to understand. When I do my reps, I do them explosively when I’m contracting the muscle and slowly as I uncontract them. Decide on a specific workout each week where you’re going to pump out the reps at a much faster rate.

Lastly, is the one rep max.  You don’t have to do this one quite as often. You should do this once every 6 weeks, only to one exercise in a workout. All you’re trying to do is lift as much as you can, for just one rep. That’s all it is.

This should help you get an extreme muscle hypertrophy for women. Just keep at it and try to apply all elements to your long term workout plans.

Getting the optimal amount of female muscle growth is a very daunting task to accomplish. As women, we don’t have as much testosterone pumping through our veins as men do, but that doesn’t mean we still can’t do it. Female muscle growth is still affected by basic science, so this is why I composed these tips for you.

The first tip is to get out of the “regular persons” meal plan which is 2 or 3 meals a day and start eating meals every 2-3 hours. This is a big change for most people. I remember the first time I started to do this, I felt like I was stuffing food in my mouth and almost felt sick. Trust me, it’ll pass. The increased time of eating will speed up your metabolism and food will start to digest faster. The reason this is good for female muscle growth is that it leaves your body with a continuous flow of nutrients into the body. You need this continuous flow to build muscle tissue.

You’re probably thinking, what do I do about sleep? Yes, sleep is a tough time because you’re going to be asleep for 8+ hours. It’s very common for people that are looking for rapid female muscle growth to get up 4hrs into their sleep, have a protein shake and than go back to bed. Personally, I think it’s better for the body to sleep during this time. I do have a solution though. When you eat dietary fat, your digestive system has a lot more work to digest it, so the whole process of digestion slows down. If you eat a combination of fat and protein before bed, your digestion will slow and you’ll get a constant flow of protein all night.

The next tip is a mental one. You’re going to have to set goals and benchmarks. A lot of people, especially with fragile egos and low self-esteem, hate this. They don’t like numbers. The thing about numbers is that they don’t lie. If you’re having a good or a bad day, a number is still a number. All the wishing you do, won’t change a number. With you have goals and benchmarks, it’s very hard to weasel out of them. If I set a goal of 2 lbs of female muscle growth a week, than I have to achieve that. There is no way to weasel out of it. I get on the scale and I’m 2 lbs up or I failed. Be accountable!

These tips should help you with you female muscle growth. Remember to apply them on a daily basis because muscle doesn’t grow instantly. Muscle grows from daily routine applied over the long term.