Building muscle for women ✔

muscle building

Not only cardio but also weight training is something for women. There are many tips on how to get a slim, fragile body. But hardly anything about how you thank muscle building to achieve a better body feeling. Surely you also enjoy aerobics and movement to music, but maybe you also want a strong body? Therefore, you should read a few tips on training and nutrition that have to do with redefining the body and yours muscle building will help. 

Read more about why muscle building is good and how your new body will help you at work and in your free time. 

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Pay attention to your training and your diet

If you want to start a proper dumbbell and weight training, then you should think of the previous eating habits: The previous diet will be completely sufficient to meet the new or higher calorie needs. Soon you will find with unchanged diet or diet that you feel very exhausted after training and your body calls for more and better nutrients for muscle growth. 

Then just start calculating how many calories you are taking over and over a few days. Based on Harris-Benedict formula You can easily see that it is by no means such a high calorie count that enough nutrients (regardless of their suitability as fuel for muscle growth) are available for redefining the body through muscle building! Therefore, you should supplement your exercise program with a nutritional component! An honest inventory shows that you need a lot of good nutrients that are transported quickly through the bloodstream to the muscles and at the same time not burden the metabolism too much. Nutrients to build muscle should be able to be transported on the highway or fast transport routes, so to speak.

The temporal distribution of food intake is also of extraordinary importance. Lay the foundation for building muscle not only during exercise but also over time before and after thatFor example, before exercising you can take 20 grams of protein as well as a bowl of rice or some carbohydrates from wholemeal pasta. 

The best way to train yourself is not five days, but three times a week. This will give you the best combination of tension and relaxation that will eventually lead to perfect muscle growth. Of course you will be a bit impatient at the beginning, especially if the training is a lot of fun. However, the gap of two days between the hard training is good, with other sports activity to lay another foundation for your muscle!

It's best not to train for a few hours on low load, but to power up in a 60-minute workout. The reason for this are the glycogen reserves of the body and the muscles, which are quite exhausted after 60 minutes. When building muscle should You therefore put your further attention on the diet after training. 20-40 grams of protein and some rice in conjunction with slow-acting proteins provide the ideal replenishment that supports muscle growth and gives you the good feeling of perfect nutrition. 

If you want to feel the muscles of your body better and want to gain more self-confidence through training, then you should think of the optimal nutrient supply and nutrition. So that the training combines fun and effect.