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The Female Bodybuilders Guide For Beginners

By Yann, published on 29/03/2019 Blog > Health and Fitness > Personal Training > How To Be A Muscular Woman?

The stereotypes of female bodybuilders are being challenged by amazing athletes such as Iris Kyle, Robin Coleman and Heini Koivumieni (all who have won body building competitions like the Arnold classic). As a woman, the traditional idea of beauty is surrounded by cultural stereotypes such as the bikini competition model body or the fitness model. Female fitness is admired, but if you go too far, people may begin to question your femininity and compare you to masculine stereotypes. But these are the things that must be challenged and thanks to professional bodybuilders like Iris, Robin and Heini, things are now easier for the new generation to enter the sport.

Women are able to powerlift, pump iron, excel at weight lifting, strength training and high intensity workouts. Yoga, pilates and aerobic exercises are no more feminine than pumping iron and lifting weights are masculine. This false idea is thankfully challenged, and more and more women are following their own idea of beauty.

Whether you are pregnant, unmotivated, fat or skinny, the sport of bodybuilding has the added advantage that it can be done by everyone and be adapted to get the best results. Let’s discover some tips of what makes bodybuilding successful and how you can start.

get the best results possible for your input Find someone who can help you to reach your goals. Photo Source: Unsplash

The Best Regimen For Women Bodybuilders!

Bodybuilding training programs are everywhere, and you do not need to look specifically for female programs. As a beginner, you should get a program that can help you learn what you need to know to get the best results possible for your input and hard work. Certainly hiring a personal trainer can do wonders for your bodybuilding regimen. You can hire a sport professional online or go into a gym and find someone who can help you to reach your goals.

You can also buy DVD programs, watch free online videos, attend group fitness classes for weight training or go to meet up with other female bodybuilders to talk about strategies to improve your bodies. Remember that food is a huge part of your success as a bodybuilder and any decent body building program is going to focus largely on nutrition and supplementation.

How to choose? Well, all bodybuilding programs are a personal choice, while some people are confident enough to get started with just a workout DVD and go it alone. Others may need to be guided with a personal trainer at the weight lifting machines. There definitely is a lot of support, and you must choose what is best for you. If you can attend free trials before you commit and see what works best for you.

These programs will provide you with knowledge, motivation and support to help you to achieve the goals that you want for your body. The very positive part of being a body builder is that there is a lot of help and people are open and willing to guide you if you feel lost.

what makes body building successful The best regimen for women bodybuilders. Photo Source: Unsplash

How Can The Female Body Builder Do Weight Training While Being Pregnant?

Motherhood is a key moment in a woman’s life, which can either stop us working out or encourage us to adjust and keep going.

Certainly, your body building practice can be done while pregnant, but you must adapt your program to your condition. Which mean that you must avoid heavy weights and strenuous powerlifting. However, with some adjustment, you will be able to continue with your work out as you have done previously. Feel free to keep muscle building, lifting dumbbells, or even practising on the bench press.

As you progress in your pregnancy, you will need to update your program and slowly limit any harmful routines until you have given birth. The best way to know what you can do is to listen to your body, speak to a specialist and have regular physicals and lastly hire a personal trainer who can guide you.

Remember as your program changes so will your goals, fat loss can no longer be a target you must be realistic.

  • In the first quarter of your pregnancy, you can do things as you always have with just a bit of extra care.
  • In the second quarter of your pregnancy, you will have to start decreasing your speed and intensity.
  • In the third quarter of your pregnancy, everything will have to be done in a soft and measured way. You will have to decrease your weights to just a few kilos and focus on slow and purposeful movements. You can adjust routines to be seated so that you do not over exert yourself.

Get the advice of a specialist beforehand, and come up with a routine with your personal trainer for the whole 9 months. You can do it!

Our Tips For Female Bodybuilding!

If you have the dream to become a muscular woman, then don’t let anything stop you. A woman can become muscular, and many women have done so and gone on to win figure competitions in female fitness. These pro bodybuilders and women lift heavy weights and excel in bodybuilding fitness.

As a beginner, you should know that a key part of being a successful bodybuilder is being aware of what you eat. No, we will not find athletes who are serious about building muscle mass in the line for MacDonalds or KFC. So learning about what you can eat and incorporating that into your life is the foundation of any bodybuilding program.

It may seem that if your workout is long enough that you can get the body that you want, but in reality, if you eat badly and exercise every day you will never come close to the success of a sportswoman who is eating a true bodybuilder diet, using the anabolic window and working out according to her body. Protein, Carbs, Fats, vitamins and minerals all consumed in a balanced way will feed your muscles, give you energy, speed up your recovery, burn body fat and take you on to having the body that you have always wanted.

Women are able to be bodybuilders Yoga, pilates and aerobic are no more feminine than pumping iron and lifting weights are masculine. Photo Source: Unsplash

What To Eat To Start Weightlifting

  1. Protein – eating 1.5g to 2g of protein per kilogram of body weight to feed the muscle. Which is found in white meat, egg whites, cold water fish and bean-based foods like tofu
  2. Good fats, like vegetable oils, nuts and seeds.
  3. Sweet potato
  4. Water
  5. Foods high in Fibre like Legumes and beans
  6. Supplements to support muscle growth, energy and fighting fatigue. Such as Whey protein powder and creatine.

Bad To Eat

  1. Banish all pastries, refined flours and sugars and other processed delicacies

comparing you to masculine stereotypes Female fitness is admired but if you go too far people may begin to question your femininity. Photo Source: Unsplash

How To Start Body Building At Home?

If you want to gain muscle and get fit, you don’t need to wait until you are at the gym. The smart female bodybuilder will incorporate workouts at home too. From Squats for your glutes to dumbbells for your biceps. A dedicated workout routine takes the opportunity to be completed anywhere there is some space.

Practising the strengthening of the legs, the pumps, or the deadlift, it is very good to gain muscle, but sometimes, if you one lacks time or money to register at the gym, or simply have no motivation to move. Do not panic, it is possible to work out well at home, and It just takes a few adjustments.

  1. First, you must make a fitness space, where you keep your kit. It can be an at home gym or the space between the sofa and the TV.
  2. You need to decide which accessories you will buy and use for your workouts. Things like a skipping rope, dumbbells, weights and a mat will be good to get you started.
  3. Lastly, you need to decide if you need any support. You can hire an online sports coach or personal trainer, you could buy a special DVD or watch online youtube videos. But now you must create your fitness routine.

By setting out a workout space with maybe £50 invested in your tools, you will have access to create a whole range of workouts to transform your body. It doesn’t matter who you are Single, pregnant, a couple, a professional or an athlete. Everyone can get fit at home without the added expense of gyms.

So now you see that no matter what stage of body building you are at, and no matter what stage of your life you are in. Bodybuilding can work positively for you to change your life for the better. It will improve your eating habits, your fitness, your mindset and your commitment to yourself. As a female bodybuilder with all of the distractions of life, you have decided to give yourself the best gift possible. Which is self-improvement and change for the better? As long as the motivation is there, there is no reason for you not to progress, no excuse that can stop you or get in your way. You can do this, Let’s go for it!

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