Body building Program for Women
Jason Diggs
Today, most women want to go into body building because they want to gain lean muscles in order to tone up their bodies, lose all the extra flab on their body and increase their muscular strength, endurance and energy levels.
However, this was not the case earlier. Many women used to feel that bodybuilding is only meant for athletes. They used to fear that if they start bodybuilding, then they may bulk up and start appearing as a mass monster. Apart from this, they were also scared that they might end up hurting and injuring their muscles permanently. Many women used to get discouraged thinking that it is too late to begin bodybuilding. But the perception of women has undergone a sea change. Today, the woman population, as well as the society has grown more open to the idea of getting involved in a bodybuilding program.
The basic difference between women's bodybuilding and men's bodybuilding is ?biological difference?. For instance, when steroids and supplements are taken to increase testosterone levels in the body to promote muscle growth it can result in embarrassing side effects in the female bodybuilder's body such as deepening of the voice, more hair growth over the whole body, etc.
Women bodybuilders must first chalk out a fitness goal for themselves depending on their health condition and needs. Then they must design a weight training routine by taking valuable inputs from their personal trainer or experts at the gym.
For effective muscles building, you must take a high calorie diet and you need to increase your protein intake drastically (at least to 2 gm/kg of your body weight). Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session. Women bodybuilders need to take more iron in their diet, in addition to a lot of other minerals and vitamins.
Although you need to be consistent and regular with your workouts, you should take sufficient rest between 2 successive workouts because without rest, your bodybuilding efforts will be counter-productive. Ideally, you must allow two days of rest period between subsequent workouts.
Weight training to build muscles must be done correctly to avoid serious injuries to your muscles. Your workout routine must include a couple of good cardio exercises and must compulsorily include 3 compound movement exercises (those exercises that involve the use of more than one muscle) for effective muscle building - Bench Press (chest workout), lunges (legs workout) and Squats (leg workout). In addition to them, you can also include dumbbell clean and press, lateral raise, barbell row and medicine ball abdominal crunches to work on your arms and shoulders, abdomen and back.
Most optimum workout schedule for beginners is 2 to 3 days of workout a week (each workout must be of 30 to 45 minutes duration). Focus on one muscle group during a single workout session and not on all the muscle groups in the same session. Make 8 to 12 reps of each set providing an interval of 13 to 30 seconds between each set.
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