Female Bodybuilding Tips
The following female bodybuilding tips will explain the easiest and fastest ways for women to build muscle since the make up of the female body is physiologically different from that of the male body. For women to build muscle they need to follow a certain type of training plan that is different to the way a man would train with the same muscle building goals. By training smart and getting adequate rest along with a consistent diet, a woman can transform her physique from flabby to fit in a much shorter time period than you might think.
Adhering to these female bodybuilding tips will allow you to avoid the mistakes so many women make when they first start working out by training the way women should train, not by training like a man. I don’t mean to say that a woman has to train light or have “girly workouts” I simply mean as a woman you need to remember that your body does not produce as much testosterone as a man and this means you will not recover from an intense training session as fast as a man.
With much lower levels of testosterone flowing through your system, the most important female bodybuilding tip to remember is to train with high intensity but do not train for any more than 45 minutes to 1 hour in one training session. High intensity weight training means taking short breaks only between sets. For a woman it is ideal to train hard with medium heavy weights and have no more than about 1 minute break in between sets and train your entire upper body in one workout using compound exercises like bench presses for the chest, shoulders and triceps. Do medium weight deadlifts or rowing movements for your back and bicep muscles. After the compound exercises you can do a few sets of isolation exercises for your shoulders, triceps and biceps towards the end of your upper body workout.
Take 2 full days to recover after an upper body workout, get plenty of rest and take in 4-5 medium size meals per day with adequate servings of high quality protein and medium servings of complex carbohydrates. Walking for 1 hour per day on the days you don’t work out in the gym is ideal for female bodybuilding success and will keep your bodyfat levels low while circulating fresh oxygenated blood around your body to aid in recovery from your workouts and help you remain in good health for life.
After 2 days of rest, it is time for the lower body training day where you should concentrate on squats with a barbell, smith machine or on a specially designed squat machine available in most gyms today. After 3 sets of medium heavy squats you should move onto the leg press and then finish your workout with some walking lunges and leg curls to isolate and work your hamstring muscles in the back of your legs.
Ideally take another 2 days rest from weight training and continue to do 1 hour of walking or any other form of cardio exercise you enjoy each day. After these 2 days of rest and cardio I would recommend training the abdominal muscles with crunches, leg raises and any other abdominal exercises available in your gym as well as training your lower back with hyper extensions and light weight stiff leg Deadlifts. Performing 3 sets of calf training at the end of this workout would finish off your entire body and then repeat the process with your next upper body workout followed by the regular 2 days rest with 1 hour cardio training per day.
Female bodybuilding is ideal for women who want to build some muscle on their bodies and is equally effective for women who want to lose weight in a much faster time frame than by following a regular diet. Check this link to the Big Book of Bodybuilding for the ultimate bodybuilding guide for everyday men and women interested in transforming their bodies without stressing on a low calorie diet or by following the wrong advice that will not lead to muscle gain or fat loss.