Building muscles for females is different from men. Women have different hormones, different fiber types, and different body functions which may affect the process of building muscle mass if you follow the same as men. Thinking of this as a difficult task many females drops the plan to build muscles which is absolutely an inappropriate decision for their health and body. Remember that the ways may be different but health and fitness goals are the same and unavoidable for everyone.
Here are some information and instructions about how a woman can build muscle mass in a correct way:
● Women’s body has the capacity to utilize fats a bit more than men’s. Carbs are less important for females than men to build muscles. They do need carbs but less than men. It means that during the workout sessions, women burn through the fats. So, you do not essentially need to focus on post-work-out carbs requirements but make sure to intake a minimum of 25 grams of fibers instead of a lot of processed food every day.
● Protein. Females also need protein as men do but again the requirements are less than men because they do not burn through it. So, you just need a regular and fixed amount of protein consumption throughout the day instead of post work out.
● A higher number of reps helps women to gain muscle faster. It should be between 15-20 or according to your highest capacity. Your last rep should be your failure to do it. It is true to an extent that women have a bit less weighing power compared to men but it doesn’t mean women need to ignore or cut the required weight workout.
● Training. Your muscles need proper and specific training to get built. It develops the habit to stay fit and increases the probability of sustainable and long-term positive effects for the body.
● Women produce twice or thrice growth hormone than men. Females should divide the monthly muscle-building plan into two parts. During the first two weeks, females should grab the chance to build muscles in a strong hormonal way. Females should focus on mass building with heavier training and protein consumption in the first two weeks after their menstrual cycle. During the other half, keep your focus less on muscle building and more on cardio and endurance workouts to keep burning fats.
● Bulk. If you are planning to go for bulk (eating a lot during a specific period and gaining weight), you need to do it correctly to boost your muscle growth and not fat. Be careful how you do it. You should concentrate on strong or strict training otherwise bulking will increase your fat and you won’t be able to shred out. Make sure you eat healthily and not junk. Winters are preferable for doing bulk because you can take in more during winters compared to summers. It would be better if you fix it with a plan of when to get in and cut out.
● Track your progress and make changes accordingly. Keep the number of your reps increasing and focus more on weight sessions but do not forget cardio. If you are overweight then first focus on losing fat and then building muscle mass. Give 3 months to yourself and track your order to make sure you are increasing day by day.
● Rest. Recovery in time is important for the muscles to grow. Make sure you are getting enough sleep and 2-3 days of rest in a week. Do not overdo the weight training in the gym.
However, it seems difficult to build muscles but you just need the right technique and an eligible coach who can guide you correctly. If you are interested in one on one on-ground muscle mass building program then you can visit KC Complete Fitness Gym which is regulated by KC Complete Fighter who is a certified fitness trainer and international world record holder. He also provides online personal consultation and training. Remember, instead of any disappointment, it’s worth investing money in a coach with good programs