Introduction to Natural Bodybuilding For Women
Weight training for women frequently brings up the misconception of a muscular lady. This can't happen to persons who don't want huge muscles because it takes serious workouts to build bulky muscles. Furthermore, women, in general, have less natural testosterone (the natural hormone for building muscles) in their bodies and tend to carry a higher percentage of body fat than men.
Bodybuilding involves following a strict regimen consisting of complex nutrition and intense daily workouts. To build quality muscle, and then a curvy body, a woman needs to understand the processes involved to build muscles and burn fat.
Women who decide to take up bodybuilding have to work harder than men to achieve their goals because they have less testosterone, and this makes it harder to gain muscle. Not only do women have to alter what and when they eat, but they also have to supplement with protein and other natural muscle-building nutrients. Apart from overhauling their diet, women who want to start building large muscles also have to train consistently with heavy weights.
Nutrition is absolutely critical to excel as a bodybuilder, from building muscle to recovering from training and having the energy for you next workout. Nutritional intake, which consist of carbohydrates, protein and fat, is measured by its energy value (measured in calories). The calorie requirements of a person will depend on his gender, weight, height, age and exercise level. There are sites on the internet that provide such a calorie calculator but if you want to do it yourself it is done as follows:-
Basal Metabolic Rate with the Harris-Benedict Equation
English Basal Metabolic Rate Formula
· Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
· Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Metric Basal Metabolic Rate Formula
· Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
· Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)
In taking more than ones daily requirement the excess will just be stored as fat.
Remove unhealthy foods from your diet. By eating more protein and healthy carbohydrates, you will be consuming more calories. Subtract additional calories from your diet to avoid gaining fat.
It is imperative that you eat enough protein, particularly within 30 minutes of your workout. Protein is required by the body so it can break it down into amino acids to repair as well as build additional muscle tissue. Consume between 0.8 and 1.0 grams of protein per day, per pound of body weight and at least 30 percent of your overall calories should come from a mix of unsaturated and saturated fats (in roughly a 2:1 ratio). The rest of your calorie needs is made up of carbohydrates.
Keep your nutritional intake strictly to lean protein sources, vegetables, fruits, some whole grains and healthy natural fat sources like oils (fish oil and olive oil), coconuts, avocados and nuts to attain your fitness goals
You don't want your intestines under additional stress, so divide nutritional needs into 4 or more smaller batches with at least 1 to 2 hours between them.
Although we are concentrating on muscle growth it is important to burn off that unwanted fat. Cardiovascular exercises use the larger muscles in the body and consume a lot of energy. Because muscle cells extract carbohydrates and fat from the bloodstream for its fuel, this process burns a lot of stored fat, while your strength training stimulate the production of growth hormones to build muscle.
Increase your muscle mass quickly is by performing compound exercises that work several muscle groups at the same time. You have the advantage to work out more efficiently, shorten your workout time and permits for more rest. Pull-ups are a superb exercise for building muscle mass on your back (lats), forearms, and biceps. Deadlifts are a muscle building exercise for anyone taking their bodybuilding training seriously. It integrates a large group of muscles during each repetition. These muscles include: upper abdominals, back, legs, butt, hips and forearms. Dips provides big gains in muscle mass by training numerous muscle groups, not only the triceps muscles, dips but also affect the back, chest, shoulders, and wrists. In your routine you should try to do at least 3 or 4 sets of each exercise.
Jeremia van Loggerenberg invites you to visit his article site http://bodybuildingtraining.profarticles.com/ for the latest articles on bodybuilding issues and bodybuilding training.
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