Female bodybuilding is the ultimate workout for your body and mind, while it may seem wholly physical, it also has a huge effect on your mind because of the determination and consistency that you have to have to get the results that you want to get.
You have to practice regularly, be disciplined in the gym and in your kitchen and you will see results materialise before your eyes. Bodybuilding is a workout sport for everyone from strength training, fat burning, lifting weights to pumping iron. We can all introduce some of the body building strategies into our workout.
No matter your age, fitness level or body composition, bodybuilding is accessible to everyone and while you can do bodybuilding at home. As a beginner, it would be useful to attend a gym or hire a personal trainer until you are confident about the core of your workout. Let’s take at what you need to know to be a female bodybuilder.
You do not need to look specifically for female programs. Photo Source: Unsplash
You can hire a sport professional online or go into a gym and find someone. Photo Source: Unsplash
If you are committed to your fitness routine and goal of becoming a female bodybuilder, then you need to do things the right way. This includes adding the right diet and exercise together to achieve your desired results. These aspects are the foundation of your success and need to be structured and designed to suit you, your fitness goals and your body.
No matter what your goal is, you can achieve anything with the right plan to get you there. If you want to put on the weight, you can drink weight gain shakes and do the corresponding workout. If you want to lose fat you can drink protein shakes and lower your carbs. If you’re going to build your muscle, you can take advantage of your per and post workout meals using your knowledge of the anabolic window to decrease muscle wastage.
Being engaged in bodybuilding means learning about your body and how it works so that you can tweak every part of it to get the best results possible.
On the female bodybuilder’s diet, just like on the male bodybuilder’s diet. You must design your meals to include protein and carbohydrate-rich meals which will refuel your body, energise you and support building muscles.
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Bodybuilding training programs are everywhere. Photo Source: Unsplash
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Protein is one of the key building blocks that your muscles will use to grow. You must consume enough protein to replace what is lost due to the natural functioning of the body. It is suggested that 1.2-2 g per kg of your body weight should be enough to support your muscles to grow. But if you want to have larger muscles and are very active in your workouts, you may want to up your protein intake.
2. Citrulline and citrulline malate
Citrulline has a healing effect on the body by increasing nitric oxide (NO) levels in your blood you get better endurance during workouts, better blood flow, workout energy and they can improve recovery time as well. Citrulline malate may help to decrease muscle soreness when you have pushed yourself a bit too far. You can also add beetroot to your diet to get some of these results
Beta-alanine is a non-essential amino acid that blocks lactic acid enough to allow for a faster recovery and fatigue prevention for when you need to work out for longer periods. It supports increased muscle mass, fat loss and a leaner body while also increasing your performance.
High GI Carbohydrates should be generally avoided, but before a fitness workout, they can give you a good push of energy. High glycemic index (GI) carbohydrates can be found in foods like rice and potatoes. These foods are eaten before a workout will give you a good source of energy that will last for your entire workout. This is important because you don’t want your body to break down the muscle that you are working hard to build. Planning your pre-workout meal will help you to get through a workout. Therefore High GI carbs help a lot when eaten as a pre-workout meal (not a post workout meal) can be helpful in building muscle.
Weight Gainers are shakes like protein shakes that help you to get more calories into your body during the day. These can be important for those who struggle to gain muscle. These are best for people who struggle to eat enough throughout the day and find it easier to drink a shake to get their calories. These shakes can be up to 1000 calories per serving so make sure you understand how it fits into your overall bodybuilding diet.
BCAAs (Branched-Chain Amino Acids) are made of the amino acids leucine, isoleucine and valine. These amino acids can be found naturally in lean meat, eggs, dairy and fish. While most people will get enough of these through a normal diet. If you are not eating enough of the above high protein foods, then you should supplement with BCAAs. You will enjoy improved muscle gains and decrease muscle loss.
Creatine is our personal energy warehouse and is created naturally in the body. Taking it as a supplement allows you to strengthen your muscles, work out longer and harder which leads to increased muscle mass. Additionally, it can help decrease the muscle breakdown after a workout which also leads to better muscularity for a body builder.
Magnesium has been shown to support the efficiency of oxygen getting to the muscles which can help you during high intensity exercises such as HIT, aerobics or other kinds of cardio. Many people are lacking in magnesium. It is important to note that taking it in too high doses can make you tired so balance your intake.
Good whether you are pregnant, unmotivated, fat or skinny, Photo Source: Unsplash
When you are building your fitness workout and schedule it is important to understand how to maximise your workout for your fitness goals. While full body workouts are great, it may also be important to give extra attention to different parts of your body to allow them to develop to their maximum potential. Certainly, you don’t want to stick to just one kind of exercise as your muscle will quickly get used to any repetition.
To build muscle, you must shock your muscles with new and challenging routines at each bodybuilding fitness session. This will ensure your muscle groups do not get lazy and limit their growth. Building muscle must include a balance of high-intensity cardio, resistance training, weight training and isometric exercise, not just pumping iron or lifting heavy weights. All of this kind of workout need to become a part of your weight training regimen.
A few examples of exercises that you can incorporate into your larger bodyweight improvement sessions are:
Of course, you must add these to your powerlifting workouts, with barbells, dumbbells, weight training machines and enough reps to make your muscles sore. Just make sure to mix it up a bit to avoid getting bored and to allow your muscles to react positively. Hiring a personal trainer to get you started will get you on the right track to understand how to build muscle. Be strong and with dedication, hard work and focus you will have your best body.