Tips and Tricks for Women to Build Muscle and Stay Strong

Most of the women go to the gym or exercise regularly to get a lean and toned body with lines and curves at the right places. Well, you can have all of this. As per Dr. James Kojian, you just have to focus on two things

Build Muscles to your body

Work towards reducing your body weight and try to bring it down to 20%.

There are lots of myths regarding building muscles in women body. This includes

Women cannot build muscles like men

Lifting weight is not good for women body it makes them bulky

Women should focus more on toning their shape rather than building muscles.

Well, scientific studies have proved that with proper diet and training, women can also build up effective muscles. So, if you are looking forward to getting those amazing biceps and grow glutes just follow these simple tricks and tips:

Try to Lift Heavy: Weight lifting form a crucial part of building muscles. If you are regularly lifting the weight and still not getting the desired results, then you might lifting the right weight. The ideal weight should be the one with which you can complete a set, but you have to push yourself to limits to complete it. Higher the stress on the body to complete those reps more will be the muscle build-up.

One important thing that you need to keep in mind while performing weight training exercise is not to increase weight too quickly as it would increase the chances of injury. However, if you increase weights slowly and steadily, your body would be more capable of taking the stress.

Increase the Intake of Calories: For someone who is working on building up muscles intake of sufficient calories is very important. Exercise results in burning of calories whereas, for building muscles our body need calories. Hence to build muscles intake of calories should be more than what you are burning. To build up muscles, your diet should be a nutritious diet. Focus more on proteins and carbohydrates. Protein helps in muscle growth, repair, and recovery.  Proteins have amino acids which act as a building block for muscles.

Try to Perform Multi-joint Exercises: Multi-joint or Compound exercises help in muscle growth. Studies have proved that multi-joint exercises increase the release of testosterone in the body which further helps on muscle building.

Compound exercises like lunge, pull-up, squat, bench and press involve multiple muscle movements. This means at a time maximum muscle fiber undergoes repair and growth during the recovery. Multi-joint exercises result in building more muscles.

Give Time for Recovery and Achieve Target: One important fact regarding building muscles is that muscles need time for repair and recovery. Moreover, muscle growth takes place during the resting time and not during a workout session. Intense workouts sessions should be followed by a break of at least 48 hours. Our muscles need this much time to get healed. Moreover, taking a break between heavyweight session also reduces the chances of injury.  As per “Dr. James Kojian” excessive and intense training without taking any break can actually harm your body.

Proper and peaceful sleep is also very important for muscle growth. Researches have proved that sleeping less than seven hours regularly affects protein synthesis which further can stop muscle growth. This means that if you are taking concession on your sleep, then you are actually doing injustice to your weight training routine.

Don’t Consume Junk Food: It is true that for muscle growth you need extra calories. But extra calories doesn’t mean you start consuming fresh fries, burgers, pizzazz, sweets and other junk food.  For extra calories, you need to focus on nutritious food. Taking junk food during a training session may result in gaining fat that too much at a faster rate.

Eat the Right Amount of Protein, Carbs, and Fat: Workout or training session for muscle growth can give much better results if accompanied by a proper diet. Calories play a vital role in building muscles. In fact, an easier and faster road to gain muscles is through bulking. Yes, you heard right. Getting bulky first and then work out to get that lean and toned look is considered as a much simpler way to grow muscles on the right places. At the time of weight gain, you need to focus more on the intake of fats and carbohydrates. Try to focus more on unsaturated sources for your fat intake. When you start working towards getting lean and gaining muscles, then a protein-rich diet would be more suitable. You can even take professional advice and can follow the diet chart given by them. Don’t forget to increase your water intake. Keeping yourself hydrated during a training session is very important.  Intake of water also helps in recovering and rebuilding of muscles.

Conclusion:

A beautiful, toned and lean body is no more a dream. With proper training sessions accompanied with appropriate diet and recovery time, you can bring the change.  Just need to be regular with your training session and try to cheat less on those cheat days. In case you are not aware of the workout sessions required for muscle-building, then it’s better to do them under professional guidance. Keeping the right posture during a training session is very important. It would not only ensure that your training sessions turn out to be fruitful but would also avoid the risk of injury.

What are you thinking?? Let’s get up and do some weight training to get toned muscles.

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