Womens Bodybuilding

A lot of people ask this quite simple question and it doesn’t have the most simple answer. So where do you begin? How do you start? Well, the key is to just “start”. Don’t wait for an arbitrary date like New Years to start into this. Just start doing it.

The first thing you should do is get yourself a gym membership. Shop around because you can save a lot of money by doing this. Some places are a complete and utter rip off, while others are great value. If there is a University/College close to you, inquire with them. They usually have some very reasonably priced plans.

If you’re not interested in the gym at this time, than you’re going to have to learn some bodyweight exercises. It’s very easy to find - just Google it. You’re going to learn various exercises that you can do at home without any equipment at all.

There are other pieces of equipment that people like to get like a BowFlex. I haven’t used such equipment, but I’m sure it is sufficient. What you’ll end up learning is that using the equipment consistently is what gives the results - regardless of what you you get. I have a Total Gym at home that works pretty good.

Diet is another thing to start doing now. You better get into the routine of eating every 2-3hrs. This is a little hard the first few weeks. I remember when I was doing it, I thought I was stuffing food in my mouth when I wasn’t hungry. Let’s just say after a few weeks, my metabolism boosted and I got used to it.

The best way to get started is to just START. It seems trivial, but it’s the reality. People just sit around talking about how they’d like to do something, but you’re not doing it until you start. You’ll catch on fast.

Here’s a tip: Don’t burn yourself out the first week. I know when you’re super motivated when you start out, you just sort of do too much and burn yourself out. Start a routine that you can maintain for months.

This is a place that all of you have been at or will eventually get to. The plateau is probably one of the most frustrating places to be because no matter how hard you try, you don’t seem to go forward. It maybe something that happens with your body weight or your lifting weight. It’s a lack of progression plain and simple, but there are ways to get around it.

Identify What Is Holding You Up

Typically there is a muscle holding you up. If you plateau with your bench press, often it is some little part of the movement that is getting you and working it out can really help. I don’t recall the exercise, but I believe it’s called the 4 box bench press. It’s where you have a box on your chest and you bench press with it like that. You can’t bring the bar all the way down, so you only end up working a tiny portion of your tricep to make it strong.

Shake Things Up

Plateauing can happen because your body gets too good at compensating for muscles. You always have to shake things up because your body adapts to make things tolerable and that will leave you plateauing.

If you’re having problem with your barbell bench press, start doing it at an incline or using dumbbells. Throw your body a curve ball, so it has to adapt toward that. After a few weeks of that, go back to the old exercise.

I hope these ideas help you blow through your plateau because there is absolutely no reason for you to have to suffer through these problems.

I wanted to talk to you about some of the smart things that you should be doing that are sort of small and off the scale of most bodybuilders. There is much more to the process than eating properly and lifting. I wish it was that simple, but it is not.

Get A Full 9 Hours

In today’s society, this isn’t an easy task. With work and kids, most of us are pushed to our limits and it is rough on us. Most of your bodies repairs will occur while you sleep, so that is the most obvious reason why you need a full 9 hours. The second and least obvious reason is stress. When you start lacking sleep, your body doesn’t produce enough stress reducing hormones. The reason stress is so bad is that it’s going to lead to cheating and even quiting when things get tough. Stress has away of doing that. We’ll eventually get to a point where we can’t take it anymore.

Always get your sleep.

Vitamins

Vitamins play an essential role and you might not be getting enough through your diet. I wish our diets were perfect, but to get the wide variety of vitamins needed, we have to have a diet that is quite diverse.

Specific vitamins will help your body metabolize fat, become better at producing energy and increase your metabolism.

High Carbs Before Workout

I’m sure you’ve been to the gym where you were surprised at how much energy and strength you had. We have those days where we just seem to be doing awesome. We have those other days where we can’t even lift as much as a week ago.

The key is energy and carbs are your energy. By having a high carbs meal a few hours before you go to the gym, you’ll increase your chances of having these amazing days where you’re just full of energy and strength.

I’m often asked by people how they can stay motivated or how they can be driven to succeed. And well, being motivated and driven is good, the problem is that it never lasts. A lot of people don’t like hearing that. They’ve read “The Secret” and have a pile of self help books telling them that positive thinking is what they need to do. I’m sorry, it’s not going to help you.

Here’s the deal…

When you try something new or in a long process your emotions will go through a roller coaster. You’ll have highs that will make you feel like no one can stop you and lows where you don’t want to do anything. This roller coaster has been experienced by me no matter what I do.

When you’re looking to get motivated or driven, you’re actually waiting for your emotions to get that way. That actually makes you dependent on them. This makes you more susceptible to the problems of the roller coaster. When you’re on the highs, you’ll be motivated and driven, but on those lows you’ll have nothing to get you out of bed.

Don’t play the roller coaster game

I don’t look to my emotions to get me going to do the things that make up bodybuilding. I know that if I choose that path I’ll be on a roller coaster. What I’ve learned is that habit is how you get successful. This is what will lead to consistent bodybuilding.

You have to train your mind and body to do bodybuilding regardless of how you feel. It’s sort of like brushing your teeth everyday. You do it regardless of your emotional state. It doesn’t matter if you lost your job or you got a promotion, you’re going to brush your teeth tonight. This is what we want to happen for bodybuilding.

The key to building a habit is repetitive behaviors over approximately 21 days. It has been proven that if you do something everyday for 21 days, it’ll turn into a habit. It might take a little longer for bodybuilding since you won’t be at the gym each day. The key is to take advantage of that momentum when you first start and remain consistent for a least a few months. After that point, it’s become a habit and you’ll do it regardless of how you feel.

I wanted to take the time to talk to you about the top 5 female bodybuilding mistakes you might make. Avoiding these is very important to your success. This is a daily battle and you have to make sure you are the victor of each of them.

Mistake 1: Isolated Exercises Get Priority

When I goto the gym, so many people are doing isolated exercises and they’re such a waste of time. Why would people do these? I don’t know why, I wish I did, but the fact is the compound exercises are the ones that are going to give you far better results. That means doing squats and deadlifts will give better results than bicep curls.

Mistake 2: Not Eating Often Enough

A lot of people don’t want to change the timing of their diet. They’d rather stick with three meals a day or the dreaded 2 meals a day (breakfast skipped). Your body repairs muscle tissue over time, so it needs nutrients consistently. That means you should eat every few hours.

Mistake 3: Not Enough Sleep

You can’t bodybuild on 5-6hrs a night. It just doesn’t cut it. You have to get at least 8-9hrs a night because this is the biggest time for muscle repairs.

Mistake 4: Avoiding Fat

Society has made us believe that eating fat is bad. People think that there is a direct correlation between dietary fat and your body fat. This is totally false. By eating fat, you can increase your metabolism and end up burning more calories than you consume from the fat. Not to mention it plays a vital role in hormone production and other important body functions.

Mistake 5: Not Eating in the Evening

You should be eating in the evening because you need to have nutrients to repair muscle over your long sleep. The key is to eat a high fat, high protein combination of food. This way, the fat slows down the digestive process and you’ll get protein throughout the night.

I’m currently offering a free womens bodybuilding course. If you’re interested you can goto Free Womens Bodybuilding Course.

Bodybuilding for females is a really great sport to get into. I highly recommend it to those of you that are experiencing a very mundane life. If things are getting dull because you’re doing the same old routine, it just doesn’t work. That’s why I got into this. I was doing the same things each day. I had no goals or ambitions. It was that I had no purpose. When I got into bodybuilding, I had big time goals to meet. Life turned into a challenge which livened it up.

Diet is going to be your 24hr a day thing. Food is everywhere and you really can’t hide from it. You have to learn to eat correctly and remain disciplined. Bodybuilding for females is tough because people are going to be eating the wrong foods right in front of you. You have to learn to eat what you’re supposed to eat regardless. It’s tough and you can blame these people for causing you to cheat, but it’s really your own fault. You have to be disciplined to follow your diet, regardless of what the outside world does.

When it comes to the gym, I think people put to much emphasis on time and weight. If you spend more than 60 minutes in the gym, you’re wasting your time. I only workout for around 30 minutes. You’re practically out of energy at that point, so there isn’t much point in continuing. The second thing is not focusing on how heavy the weights are. Focus on intensity. Focus on making yourself as tired as possible in a short period of time.

Learn More

I’m currently offering a free womens bodybuilding course. If you’re interested you can goto Free Womens Bodybuilding Course.

Bodybuilding for women is a difficult task for women. The two reasons for that is first, it’s taboo for women to lift weights, second, women don’t produce as much testosterone as men do. When I started out, I found it difficult to get any reasonable information. All the articles, books and trainers were geared toward men. None knew how to do it for a female.

The first step in bodybuilding, is to measure where you are, right now. You can’t tell if you’re successful if you can’t measure it. Find out the size of your arms, chest, stomach, waist, and legs. Weigh yourself and get your hands on a caliper and measure your body fat percentage.

Your body has a thing called “protein synthesis”. This basically has to do with how much protein is in your system. It’s very similar to insulin. When your protein synthesis is up, your body is in the position to repair muscle. If your protein synthesis is down, your body isn’t in the position to build muscle.

Calibration is the key to all successes. You need to measure yourself and see how things are progressing. If you’re trying to gain a pound this week, and after all that training you’re down 2lbs, you have to recalibrate. This would mean eating more food, since your body obviously isn’t getting enough. If you end up putting on 5lbs in a week, you’re probably eating too much. Calibration is the key to success.

Even though bodybuilding for women can be tough, this process is a simple way to keep in control. Measure, experiment, measure and calibrate. That is essentially the process. Follow it and it will lead you to success.

A great guide that you may want to pick up is Iron Dolls: Female Bodybuilding Secrets Revealed. I’ve used this when I started out and have had great success with it.