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Women and bodybuilding:How-to-start guide

By  ,  Onlymyhealth editorial team
Nov 26, 2014
4.8 / 5(4 Ratings)
Quick Bites

  • Start by weight training three days per week.
  • Each workout must be of high volume.
  • Say bye-bye to processed and fried foods.
  • Restock your pantry with lots of tuna and whole grains.

More

You become strong with strength training, but if you want to become a visual statement of rippling and taut muscle, you have to take your training several notches up to bodybuilding. Successful female bodybuilding icons, actresses and models have time and again proved that it is possible to become a bodybuilder yet maintain femininity and appeal.

If you want to start your journey towards being a female bodybuilder, you need to commit to an initial three months of dedicated work, as well as planning and tracking your progress.

Bodybuilding for Women

Get Devoted to Weight Lifting

Take your barbells out for a date for at least three days a week. Monday, Wednesday, and Friday are ideal. Focus on powerlifts- the dreadlift, squat and bench to build muscle, and burn fat during the process. Have an hour’s warm up session by lifting light weights. You will need to train hard after a month of getting used to the weight lifting session. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle.

Bolster the Cardio Intensity

Choose your favourite cardio exercise like spinning, outdoor biking, running, hill sprints, or swimming, whatever it is, hit it hard. Literally! Experts advise to perform HIIT, high-intensity interval training, to burn fat in a time-efficient manner. A 3-to-1 rest-to-work ratio is effective. It means you can, for example, go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.

Female Bodybuilders

Alter Your Eating Habits

You will have to bid adieu to your favourite processed and fried foods as a part of your bodybuilding program. Consume five or six small meals each day with lean protein to repair muscles, carbs to fire your workouts and healthy fats to meet hunger. It is advisable that you create meal plans for your week. You should also rest your muscles for a full 48 hours before working the same muscle group and get plenty of sleep.

Meal Ideas for Beginners

You may need to stock your kitchen with lots of tuna and whole grains. Your mini-meal may consist of oats and cooked egg whites; sweet potato and tuna; brown rice, chicken and greens; or tilapia and a quarter of an avocado. Many bodybuilders award diet for 90 percent of their success in bodybuilding. Combining chicken, green veggies and steel-cut oats is a great idea; so is combining whey protein shakes with oats and munching on snacks such as protein shakes or a handful of nuts.

How To Start Body Building For Women

The muscle-building process for amateur female bodybuilders requires an increase in calorie and protein intake. You should take in a total of at least 1,200 to 1,500 calories every day to fuel properly the muscle-building process. In addition, ensure you consume enough protein; multiply your body weight in kilograms by 0.8 to find your daily recommended minimum protein consumption and then by 1.7 to find your daily recommended maximum protein consumption.

Image: Getty

Read more articles on Exercise and Fitness.

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    Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.
    Comments
    • Ruchi26 Nov 2014
      I have been wanting to build muscle but my regular gym instructor didn't tell me that I will have to lift weights for it. He had been training me generally on treadmill and everything. Thanks for this information.

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