10 MUSCLE BUILDING TIPS FOR WOMEN


Indeed, when mentioning or thinking about muscles, which soon comes to mind is a man's or a man's figure. But the fact of women also needs to be the muscles. As quoted from a women's forum on weight training, muscle = weight loss. For that one way to lose weight, could be by running a series of muscle-building processes. Which in the end is not only able to lose weight, also good for embellishing appearance. The knowledge of building muscles is necessary, but that alone is not enough.

However, after all the mistakes were avoided, it could be easier for women to build muscle. But what to do after avoiding all the mistakes? REPS Mania needs some referrals or tips as a guide in building those muscles. Here are some tips for women who want to build muscles to be firmer and beautiful.


1. BE SELF-IMPOSED

Although you do not want to exercise too heavily or linger, keep maximizing ourselves during practice. Force to do exercises to the limit of ability (failure), so that thereby we still get the substance of exercise. Then repeat the exercises with the rhythm, intensity, frequency (resistance training) that continue to increase every time. The harder sets are done, the greater the amount of fat burned and the better the body shape will be visible. With resistance training produces burning in fat, and with the resistance will also strengthen the muscles and will eventually create a body with a pleasing tone.

2. UTILIZING COMPOUND EXERCISES

Be with all three compound exercises such as the deadlift, squats, and bench press. Because ' The Big Three Exercises ' is widely recommended in muscle-building efforts. All three must be incorporated into the training program to achieve a building conditioning, strength/endurance, and done to build a physical condition that they should always be included in your training plan in a certain way because They build conditions, strengths, and enlargement.

3. WEIGHT TRAINING CONSISTENCY IN A WEEK

Reps Mania should exercise at least three times a week, but to build muscles at least give more time to the weight training so that the results immediately charge on the body. If for the time being the number of generations you start increasing and continuously increasing, it means you already can try to add at least one to two more workout sessions in a week as an alternative. For beginners, try to start the weight training twice a week.

4. CARDIO EXERCISES AND WEIGHT TRAINING

You want to be able to focus on doing both exercises simultaneously, as well as cycling but after that, it is immediately chastened by weight training. It is legitimate to do, but it's good to all have their time plots. Something action is genius, combining between cardio exercises and weight training in a muscle building effort. But do not treat one or both of them in excess at the same time.

5. KEEP THE DIET

In this case, it is not only enough to consume healthy food, but it is necessary to also intake that can spoil the muscles significantly so that the quality of the muscles does not decline. If only limiting the amount of calorie intake (diet) is part of the weight loss program, then after calories go you can struggle to build muscle. But if you try to lose weight simultaneously with building muscles, then the portion of the meal should be reduced. But previously make sure the amount of protein in the body remains the same before you start training.

6. CALCULATE BODY FAT, NOT WEIGHT LOSS

If friends are undergoing a diet or weight loss program, previously make sure that measuring friends is fat in the body, not weight loss. REPS Mania will experience weight gain, although it will lose calories in other parts of the body. Remember, weight cannot be measured only with an eye view. So when looking at the reflection of the body in the mirror, that's the body you have, no longer caring about the affairs of weight.

7. PAY ATTENTION TO CARBOHYDRATE NEEDS

When exercising, whether it is a weight training or the cardio levels of sugar in the body will be a drain. If the need for carbohydrates in the body as a fuel is less than the moment of physical activity, the body will automatically damage the muscles to extract protein as a source of energy in place of carbohydrates. The amount of carbohydrate needs depends on how much or how high the sport is done, but at least the woman should consume 2 – 3.5 grams of carbohydrates/weight per day.


8. INTAKE OF PROTEINS BEFORE AND AFTER EXERCISE

Try to consume about 10 to 20 grams of protein one hour before exercise, it can be believed to help increase muscle formation effect. It is equivalent to one or two glasses of milk (low fat). While after exercise, enough to consume three to four scoop of whey protein, thus the need for protein is already The.

9. TRY TO CONSUME SUPPLEMENTS

The result of dietary consumption is very varied for everyone, it must be by professional medical instructions. For example, creatine, a function of the consumer is the ability to increase energy during exercise. It also takes you to be able to practice harder (hard) for longer periods. Thus it can stimulate growth in muscles. Besides, recently a study showed that creatin combined with proteins and carbohydrates can stimulate muscle enlargement.

10. SHOOT YOUR GOALS, AND BIGGER

It takes years for a man to go to the moon. But eventually, Armstrong landed there. The analogy can be used to spur ourselves in the muscle-building efforts. Simply arrange a systematic set of exercises, then aim for a sensible target that suits your ability to follow the training program, thus the results can be seen. You also become pleased in doing so without ever feeling saturation. Be aware, that genetics also plays a role in shaping the body. If your body is not in ' design ' with a ' large ' size skeleton, then being ' big ' will be harder to achieve than a large genetic person.

It's time for the women to get in the gym and start training with weights!
The point, however, is how, while still advertising regular exercise, fat burning in the body will occur. In the end, besides being able to lose weight will also produce a beautiful and strong body shape. It's time for women to get the ideal body shape with the gym, and start friendly with weight training!

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