There are those ladies who love to be graceful, delicate, and dainty. Then there are those who love to carry around physical power and sport a muscular body. Female muscle building is no easy task, but can be achieved with great success if understood and taken up seriously.
When we talk about bodybuilding, there are certain factors that differentiate women from men. It is important that women understand this when they go in for muscle building. Ignorance will just lead to frustration and following wrong means to reach the goal. So let us have a look at the differences, and the things women need to keep in mind, before they venture out towards bodybuilding.
Crucial Factors that Affect Muscle Building - Men vs Women
- There is one main factor that differentiates men and women, and plays a crucial part in the process. That factor is metabolism. Women need more effort to metabolize fat than men.
- Also, gaining muscle is easier for men as compared to women.
- Production of hormones is another crucial difference between both the sexes. Testosterone is produced by men, something that women cannot. Testosterone plays an important role in increasing the size of muscles, which is why men manage to produce bigger muscles than women.
- Women also store fat easily as compared to men, which eventually works in a different way during muscle building programs.
- The average female also eats different as compared to the average male, in terms of quantity, food preferences, etc.
Steps to Follow
Know Yourself Before You Start: Every person is different. Before starting, take a look at your own current lifestyle - your diet, daily activity level, body type, exercise program, etc. Knowing yourself is something very important and should not be ignored.
Challenge Your Muscles: Most females who go to the gym and workout, do the same regular exercises for the same duration of time. There is hardly any variation. This just helps in burning calories, and not in building muscles. You need to challenge your muscles, catch them off-guard, and make them do something different. Slowly overload your muscles each new day, increase poundage, vary the sets and reps, and keep changing the exercises that you do.
Correct Posture While Working Out: Do not just go to the gym and workout hard. This won't guarantee you the fitness and muscle that you are looking for. Employing the right posture while working out is of utmost importance. If you are not to sure of how to go about a particular exercise or regime, make sure you do it under the guidance of a professional trainer.
Overall Muscle Building: Many females tend to exercise in the way they are most comfortable in. Meaning, they tend to do exercises that they are strong at, and ignore the exercises for their weaker body parts. For example, those who are weak in the legs will tend to do workouts more for the shoulders, chest and back. This should be avoided, and the challenge needs to be taken up for overall muscle building.
Use of Supplements: There are hundreds of bodybuilding supplements out there in the market. While only a few really help, most are just name sake and play on your mind, making you think that they are actually what is helping you gain muscle. However, it is actually your hard work that builds your muscles more than anything else. So do not bother about supplements and just do your workout sincerely. If you really feel the need to take supplements, do it under the guidance of your professional trainer.
Professional Trainer: Since we just spoke about a professional trainer in the paragraph above, let's talk about its importance once more. Don't be one of those without direction. If you do not have much knowledge workouts, get yourself a professional coach, who will help guide you all along. You do not want to be working out aimlessly.
Don't Be Confused: Many females work out to gain muscle, and when their weight increases due to muscle build-up, they think they've gotten fatter, and hit the roof. Then they get onto weight loss programs and weight loss diets. Again later they start working out to gain muscle. This just confuses the body. The weighing scale does not differentiate between muscle and fat when it shows you your weight.
Correct Information: This can create a problem for the first timers and newbies. There is so much of information available everywhere on the Internet and other media related to building of muscle for women, that it either confuses a person, or the person is so overwhelmed that she does not understand what information to absorb and what to ignore. Here again comes the role of a professional coach.
Follow Proper Diet: Okay, you are working out well. But that does not give you the license to eat just about anything you want. You need to follow a proper systematic diet to stay fit and gain muscle. Females especially need to lessen the amount of cholesterol and fat in their diet. Only the right diet with the proper workout will combine properly to help you in building muscle properly.
Keep Track of Your Advancement: Regularly check how well you are advancing towards your goal of muscle building. Keep a track of your progress, if you are moving forward at the right pace, or too fast, or slow. Keep measuring your muscle gain and body weight. Keep checking the exercise regime that you are following, and whether you need to incorporate any changes. Be alert about your progress, that is something very important.
Muscle building needs to be given a good thought before execution. Muscle and strength training is what you should be looking at achieving. With the right methods, as mentioned above, it is no difficult task. Those females who want to build muscle can do so easily, provided they have the right information and follow the mentioned procedure systematically. And then the muscle and body will definitely be there to show off.