Muscle Building Tips For Women
How To Gain Muscle Without Gaining Fat
Gaining muscle and strength is the ultimate fitness goal of every fitness enthusiast. Although earlier, building muscles was a goal only limited among men, and women seemed to be scared of becoming bulky by weight training. But now, Women are more enthusiastic about strength training and the benefits it has on the body.
And to gain muscles, you need to have a regular workout schedule and a nutritious diet plan that compliments your dietary needs according to your goal.
As a woman, building muscles can be the best thing that you do for your body. When you build lean muscles, it increases the body’s overall strength and stamina, improving metabolism and insulin sensitivity. Gaining muscles also burns more fat than just dieting or cardio-only workouts and keeps the fat away.
We are here with some tips that women can use for building muscles without gaining fat in the process.
Eat To Build Muscle
Here are a few misconceptions that about food that slows down your progress during muscle building.
Fancy Diets: The fad or fancy diet industry is a billion-dollar market that only delivers for the short term, most of which are not healthy. Many start believing the hype around these expensive diets but do not get the desired results. Overtraining and not eating enough is a bad combination and has adverse effects on the body.
Saying No To Carbs And Fats: Thanks to fad diets, Carbohydrates and fats have earned a bad reputation for not being weight loss friendly. Both of these macronutrients are essential for the growth and development of muscles. When you deprive your muscles of these macronutrients, it can slow down your progress,
Guilty About Food: You don’t need to feel disheartened because you had a cheat day that took you off track. You can always get back on track. However, feeling guilty for eating will lead to eating disorders and won’t allow you to have a good relationship with food.
Too Much Focus On Weight Loss: if you think only about losing fat without knowing muscle-building, it can act like a hiccup in your fitness journey. Just the simple act of eating more to build muscles may make you feel scared, but the muscles must grow.
In simple terms, your body needs fuel to help the muscles grow, which will be from macros such as carbs, fats, and proteins. And you will need to eat enough for your body to sustain itself through the process of building muscles.
Tips To Build Muscle
If you want to build muscles, here are a few things that will be a game-changer in your fitness journey.
Eating the right foods and doing it in moderation is the key to growing muscles, and it also aids in weight loss. So the main aim should be to add more calories using healthy options and following portion control. And if your weight is on the heavier side, you will have to be on a calorie deficit to lose weight while building muscles.
The three main macros that you need to focus on are:
- Proteins: helps to rebuild muscles.
- Carbohydrates: provides fuel and energy to the body
- Fats: is used as fuel in the absence of carbs and helps in other body functions.
Your plate should have a healthy portion of carbs, proteins, and fats. The priority should be protein and then carbs, and a tiny amount of healthy fats.
Protein is a crucial element that helps build muscle, and women don’t usually consume enough protein while training to gain muscles. In the absence of enough protein, your strength training will not show any effective results. And get your shot of vitamins and minerals from fresh fruits and vegetables. Vegetables and fruits will keep you full for longer and provide fiber for healthy digestion.
Increase Calories But Carefully
It is evident that to gain lean muscle mass; you need to eat more. But the tricky part is not to eat so much that you gain fat.
Start by tracking the maintenance calories that you need for daily bodily functions. Then, increase your calorie intake by 200 calories per week or month to start building muscles. If you consume more calories thinking that you will grow more muscles, then you may be wrong.
Do More Compound Exercises
Compound exercises should be your first choice when it comes to muscle building. These exercises are beneficial because you can do more in a short time. Weightlifting is the key to increase the muscle mass of your body as you challenge your body.
Try to include heavy compound exercises like deadlifts, rows, push-ups, and squats that can target multiple muscle groups simultaneously. As you start strength training 3 to 4 times a week, focus on progressive overload to keep challenging your muscles and yourself.
Progressive overload increases the time under tension for the muscles, leading to hypertrophy or muscle gain.
We know that training and diet are the two most essential elements that help build muscle as a woman. But our muscles need to recover sufficiently for them to become stronger and more prominent. And this recovery happens when we sleep.
Having 7 – 9 hours of sleep is vital for the repair of muscles to undo the damage done during the workout. Sleep deprivation can lead to lethargy and less energy throughout the day.
As you can see, intensive training to grow bigger muscles has become the new trend worldwide, for all the right reasons. As a woman builds more muscles, it leads to numerous changes in her body over time. The gains are better muscle strength, overall endurance, strong bones, and a boost of energy. Apart from toning down the body, muscles help to burn fat and keep the weight under control.
So, if you are planning to build bigger muscles, make sure that you watch your diet, train correctly and get enough sleep. Without enough rest or sleep, you will not be able to recover well and perform better.