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Women and Body building

By: Jason Diggs

As more and more women are getting ready to go to the gym to improve their strength and tone up their bodies, women body building is gradually becoming a more mainstream fitness activity. Women have finally realized the benefits of body building and love the results enough to keep them sticking on with it.

Initially, women were not encouraged to get involved in body building because the people were not aware of the multiple benefits associated with it. The little interest that women had in bodybuilding was immensely diluted by the numerous myths shrouding female bodybuilding, the most significant myth being the risk of growing huge due to bulking. Women were also scared that they might need to invest in very expensive exercise equipments or enroll into a bodybuilding program which they fear to be expensive. But today, the scenario has changed and more and more women are entering the world of female bodybuilding either by enrolling in a gym or by performing exercises at home itself.

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 who are interested in getting started with weight training must first set goals for themselves (considering their age, body type, requirements and health condition) and design a realistic workout routine in consultation with a fitness trainer or an expert at their gym.

A very significant aspect of weight training is nutrition. You must modify your diet regime to consume more number of healthy calories. You should increase your protein intake to at least 2 gm/kg of your body weight in order to meet the high muscle repair and growth requirements of your body during muscle building. You must also take a good quality multivitamin and mineral formula with loads of Iron for a better body building program.

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.

Initially, start your weight training with relatively easy resistance exercises than very hard ones to avoid injuring yourself. First of all, try to learn the proper technique for performing each exercise correctly. Use minimum weights initially and then gradually scale up the weights used for each exercise. You need to focus on toning up your thighs, hips, abdomen and arms. You can perform exercises such as squats, dead lifts, lunges and bench presses.

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.

Article Source: http://www.articlebankonline.com

Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly acclaimed, all-inclusive muscle building package.

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