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Do you want to build muscle, tone up, and achieve that lean, feminine look? There are 3 principles that must be followed in order to get the most out of your muscle building efforts.
Resistance training revolves around a single idea: The common name for this is strength training, but training for strength explicitly can differ from training for aesthetic improvements or even improvements in endurance. If you explicitly want to build muscle, there are two main factors that influence muscle gain: Over time, you want to improve the total load. Volume refers to the total work being done in terms of repetitions. The main goal of any training program to increase muscle mass should be to get stronger over time with adequate amounts of volume.
An adequate amount of volume tends to be in the range of total reps per body part per session. This can be done with as few as 3 sets, or as many as 10 sets. If you want a structured program, be sure to check out my muscle building program for women down the page. In general, there are two types of training that most women focus on with muscle building is the main goal. We have pure strength training and bodybuilding training.
Powerlifting training or Olympic Weightlifting are great methods for improving raw strength, and will elicit gains in lean body mass, but might not be the absolute best for maximally increasing muscle mass, especially in the beginner or intermediate who might not be familiar with certain lifting techniques.
This type of training powerlifting and Olympic Weightlifting also runs a higher risk of injury due to a demand on precise technique while lifting very heavy weights. Body weight training will improve your strength, but not to the same levels of training with heavy loads like you would with powerlifting or bodybuilding templates.
For women, I personally prefer a mix of strength trainng and bodybuilding-style training for the best effect. The best place to start for most women is to get acquainted with the major compound movements, such as the bench press, squat, deadlift, overhead press, lat pulldown, and bent over row and their variations. From flat and flabby to toned and curvy. The step by step blueprint to a hot body without obsessing over food or getting bulky. Yes, tell me more. You walk into the gym and wing it without much aim for training specific movements or muscles.
You only have the aim of working up a sweat, and feeling a pump. The only way to know this is by following a structured program, and keeping a logbook of each session. The 1st movement of the day is the Barbell Squat BB is short for barbell. If you lift the same weight for an entire year and never make progress, the chances of your body changing much are slim to none. This is how progressive overload works. But it also allows you to see your weak areas, and where you could improve.
This is a very common question, and I totally understand why. This makes sense when just looking at men compared to women in body size, strength, facial features, and body hair growth. This is also why men are able to build much more muscle than women. To further prove my point, many competitive women bodybuilders will take exogenous testosterone aka steroids to pack on more muscle to compete on stage. So if you ever have a fear that lifting weights will turn you into a manly woman, or that your muscles will get big like a man, rest assured there are many women lifting weights every day, training harder than many men, and still sport very feminine physiques.
If you take a close look, the women on the left fall under the camp of competitive bodybuilders who have spent a lot of time training, eating for mass gain, and may possibly be taking steroids. I should note that the women on the right are very lean to the point of being near ready for a bikini or figure competition.
So keep that in mind when sizing them up. Weight training in and of itself will not rob you of your femininity. Not sure what to change in my diet, but I started having a protein shake after training.
The simplest truth of all is this: The best thing to do is start off with your maintenance intake. To calculate your maintenance intake, the quickest way is to multiply your body weight by depending on how active you are. Since women are not prone to building muscle as fast as men, I recommend a smaller calorie surplus than a man might consume. For training days, I think calories over maintenance is a good starting point, and for off days, eating around maintenance is good.
I like the extra calories to come strictly from carbohydrates. Those are protein, carbohydrate, and fat. The ideal protein intake is somewhere between. For an in-depth explanation, check out my article on how much protein you need. And carbohydrates will typically fill up the rest of your intake.
I like to create the surplus from carbohydrates. Remember you want to manage your caloric surplus as opposed to traditional bulking. Recovery is the most overlooked piece of the puzzle when it comes to building muscle.
Most everyone focuses all their effort on training and diet but forgets to place an equal emphasis on their recovery efforts. Consistently not getting enough sleep can result in the rise of stress hormones such as cortisol. Not getting enough sleep can also affect hunger levels causing you to eat more, and can even influence whether or not you burn fat, or lose muscle.
For many, sleep hygiene seems to be a foreign concept. Getting enough sleep and to bed on time is not only good for your muscle gain efforts, but for mood, proper recovery, immune system function, and general well-being. Rising and falling with the sun seems to endogenous and totally in line with our biology and evolution.
Staying up late can be a result of many things such as anxiousness, working late, depression, partying, or late night smartphone scrolling. One culprit messing with our ability to get to sleep is blue light from our computer screens, televisions, smartphones, and tablets. At night, our bodies produce a hormone called melatonin, which is very sensitive to the light entering our eyes. This hormone is produced as the sun goes down, and will continue throughout the night as we sleep.
As light hits our eyes in the evening, melatonin production can be switched off, which in turn makes it increasingly difficult to fall asleep. Any light sun, lamps, etc can suppress melatonin production, but our circadian rhythms seem to be mostly affected by the blue light from our computer screens and more modern light bulbs. For more studies, check out this NYT article. For my macs, I use a software called f. The iPhone now has a built-in feature similar to f. With Twilight, I use a very dim setting so my sleep is not affected at all from reading my Kindle books before passing out.
Training for muscle gain and building your body is hard work, but it should also be enjoyable, too. This journey is about the process, and not the outcome. The following is from my article Fitness Goals: Understanding Why We Give Up.
The only thing you have conscious control of is the present. And as the saying goes, your daily actions creates the ripples which form your future. In short, what you do in this moment is responsible for what you experience in the future another present moment you will get to experience. So if you want to feel good in the future, you need to do what will hopefully give you that future experience. Goal-oriented is purely focused in the future.
And the process is the daily grind of the physique-transformation routine. So imagine that life equals the present and eternity equals the future, and this quote is a perfect mantra worth keeping in your head at all times.
Why is this important to know? Thanks so much for this article! I have recently become aware that I was restricting my diet WAY too much and not giving my body what it needs in pursuit of fat loss. I somehow forgot that muscle building tends to drive away fat, duh.
With my weight lifting I change exercise week to week and also try to increase my weight on a bi-weekly basis, although it does not always happen with my upper body. My protein is high — grams, and then I split the rest of my daily macros between fat and carbs. Ive tried throwing in some cheat meals to curb my metabolism, decreasing calories, increasing calories. Just kind of in a rut with my muscle growth.
Any tips for my situation? It seems that the surplus is easily turned to fat and losses are losses of muscle. Do you have any special tips for older weight lifting women?
I workout days per week with weight training, 4 day cycle chest, back, shoulders, legs-all of them for about an hour to hour and half. My calorie intake is per day with g of protein, 94g carbs and 42 fats.
I can see muscles now yay! Can you send me the link to that? I sent you an email. Thank you so much for this article. I took an InBody Comp test and it said that I gained less than 1lb of muscle over 5 months. Any advise for me? Where am I going wrong? And how long should it take me to see change using a tape measure?/p>
Good food and good exercise make for a healthier person than those stupid numbers on the scale. Hydration plays a key role in this as a visual measure as well as a scientific one. The more hydrated you are, the more space your muscles will occupy.
Not so with Fat. Think of fat as popcorn, and muscle as, well, steak lol. Now put 1 pound of each into a bowl and compare the two. Fat cells accumulate much like the popcorn will stack into the bowl, and will do so wherever they can.
While lean muscle is usually long and thin, and will contour the bone structures of the body. This creates an obvious visual distinction. Not really with healthy people, but frequent with certain deseases: It adds weight, while useless.
BUT it ads weight swiftly. Your BMI can be measured — but dont take it as a measure of health or body fat if you are muscular — best to get your body fat done — or check your waist is half your height or less to see if you are a healthy body fat. Hi… I am of 99 kgs. Even my friends have mistaken my obese body to be a muscular one. I can feel the muscles that are just covered from the skin. What am I supposed to do to have visible muscles do I need to shred. Do I need to play for cuts. A good personal trainer can help you get the look you want in just a few weeks.
Useful information, I feel much better about myself. I workout with light weights and run 12 miles a week. With an athletic build. My vitals are perfect also. This site uses Akismet to reduce spam. Learn how your comment data is processed. Paleo diet consistently outperforms healthy eating guidelines: Paleo and Mediterranean diet patterns associated with less cardiovascular disease, inflammation, oxidative stress and colon cancer.
Paleo diets studies show increased satiety and decreased calorie intake. Losing fat, gaining muscle after menopause. A paleo diet study for multiple sclerosis results in less fatigue, better walking and quality of life. All Auto-immune paleo diet. How did Simon Gault lose weight and shrink his pancreas and liver fat? Pre-diabetes goes into remission on higher protein, lower carbohydrate diet Zone diet balance.
Nutrition Seminar Auckland 10th April 6. How eating more protein and less carbs can cut your calorie intake by half. Post menopause update — 6 years on, powerlifting and diet. What kind of diet might be most effective for rheumatoid arthritis? A UK doctor puts 18 patients with type 2 diabetes on a low carb diet with amazing results. Scalp psoriasis goes in one week on paleo! Next Auckland seminar November 13th. NZ nutritionist Jess shares the diet that put her Ulcerative Colitis into remission.
Auckland July 11th, 6. Why you should not eat dairy, corn, quinoa, oats and instant coffee. Ancestral Health Society NZ events. Paleo and Beyond Nutrition Seminar — 17 July 1- 3.
Paleo Nutrition Seminar, 15th May, 6. Mikhaila Peterson, her diet and her auto-immune disease — rheumatoid arthritis. All Multiple Sclerosis Rheumatoid Arthtitis. Rheumatoid arthritis — foods that trigger, and diet that helps. Home aging Your BMI — is it fat or muscle? Surprising pictures — your Comparing a real food paleo meal and an ultra-processed meal doughnut for nutrient content.
The iPhone now has a built-in feature similar to f. With Twilight, I use a very dim setting so my sleep is not affected at all from reading my Kindle books before passing out. Training for muscle gain and building your body is hard work, but it should also be enjoyable, too. This journey is about the process, and not the outcome.
The following is from my article Fitness Goals: Understanding Why We Give Up. The only thing you have conscious control of is the present.
And as the saying goes, your daily actions creates the ripples which form your future. In short, what you do in this moment is responsible for what you experience in the future another present moment you will get to experience. So if you want to feel good in the future, you need to do what will hopefully give you that future experience.
Goal-oriented is purely focused in the future. And the process is the daily grind of the physique-transformation routine. So imagine that life equals the present and eternity equals the future, and this quote is a perfect mantra worth keeping in your head at all times.
Why is this important to know? Thanks so much for this article! I have recently become aware that I was restricting my diet WAY too much and not giving my body what it needs in pursuit of fat loss. I somehow forgot that muscle building tends to drive away fat, duh. With my weight lifting I change exercise week to week and also try to increase my weight on a bi-weekly basis, although it does not always happen with my upper body. My protein is high — grams, and then I split the rest of my daily macros between fat and carbs.
Ive tried throwing in some cheat meals to curb my metabolism, decreasing calories, increasing calories. Just kind of in a rut with my muscle growth. Any tips for my situation? It seems that the surplus is easily turned to fat and losses are losses of muscle. Do you have any special tips for older weight lifting women? I workout days per week with weight training, 4 day cycle chest, back, shoulders, legs-all of them for about an hour to hour and half.
My calorie intake is per day with g of protein, 94g carbs and 42 fats. I can see muscles now yay! Can you send me the link to that? I sent you an email. Thank you so much for this article. I took an InBody Comp test and it said that I gained less than 1lb of muscle over 5 months.
Any advise for me? Where am I going wrong? And how long should it take me to see change using a tape measure? Your not eating enough at all! Your maintenance is around you need around to gain muscle! Where do I start? Im starting at the gym days out of each week. I upped my calorie intake to a day depends on the training intensity. Day one consists of HIIT and lower body strength training first a section of HIIT — no more than 15 mins — then 30 minutes of weight lifting Day 2 is cardio and upper body combined with more focus on upper body, cardio added only as an interval at the end of every strength exercise.
Day 3 is HIIT mostly with a bit of pilates at the end. Day 4 is again the same as Day 2 and Day 5 is the same as Day One. I always do warm ups and stretches. I can definitely see small progress, but will this plan be good enough for the long run?
Thank you for your response in advance! I have been lifting weights for a year now. Its been a trial and error. I do ratio. If i flex i can see muscle and i am lifting more than before. But i do not see an athletic body. I can not just stand there and have muscles popping.
I do jot want to be a body builder but i do want muscle defintion. Am i doing something wrong? My advice, if you want to look athletic, is to train hard like a bodybuilder or athlete would. Take it very seriously, and push yourself. The results will come in time with that type of intensity. Hi I am 33 years old. I currently lift weights 5 days a week and minimum cardio due to the fact that I lose weight easily. My question is do I just need to be patient or do I need to change my routine.
What can I do for my body type which has a really fast metabolism and very lean? Are you sure your intake is kcals daily? Like JC Deen, I am also wondering if you are really getting calories per day, and I am especially curious as to how you are getting g of carbs AND g of protein, every single day.
However, eating more is not always the answer. This should help your gains while helping to regulate hormone production, which requires fat. This should also help you keep the body fat you need to gain more. For my reasoning, check out http: Also, when you increase the amount of fat, you should be able to bring down the number of total calories as well since fat helps you stay full longer.
Hi, The article helps me a lot. I train for the past 9 years once in a while maybe once a week since the beginning of , i made a resolution that I really wants to gain in muscles.
One or two rest days per week. Im doing between min of weights each time. Is it to much? Because I can see a difference but I wonder if i would do one big training once a day, 4 days a week, if i would see results faster. However, for men, sources out there seem to be equally distributed between recommending a constant surplus each day vs cycling.
I need to lose 10 pounds and I wanna tone my arms, legs, and butt. We also have a nice little Facebook group of other women who are working toward similar goals. Thanks for this article. I am 62 years old, I eat a lot of chicken salads, have a protein drink after my work out.
But I really want to look sculptured. Do you have any advice for me? I also drink a lot of water, no soda, no snacks, no sugar! I weigh lbs. It has worked for me before. I stayed planking every day for a minute about 7 months ago. The scale is not showing weight loss after losing 6 lbs.
I had no muscle before. My best advice is to start tracking your intake, and aiming for a certain amount of food daily, and then assessing results. I was given the all clear by my doctor to do any form of exercise I want. Do you have any diet and or workout suggestions for a girl like me? Hope to hear from you soon! Hello, not sure if anyone has replied to this. With your lower body you should increase both repetitions and weight to gain a considerable amount of muscle.
Legs are a large muscle group and they are built for endurance, seeing as we use them everyday in walking. So best to do a compound movement, heavy squat for 4 — 5 sets of reps. Should I drink protein shakes after the gym?? Also should I eat before the gym if I go at dinner time? And is pasta, rice, chicken and fish the best thing for me?
I have been doing high intensity cardio kickboxing along with light strength training 3 times per week for just over a year and also walk 1 mile per day on the off days. I recently decided that I love the kickboxing and will stick with it but I really want a more defined body. I have always been a healthy eater and avoid refined sugar and grains. I eat chicken and fish along with nuts, eggs and raw milk kefir for protein and amino acids. I have very small bones so lbs is my limit size wise without looking fat, prior to working out.
I hope what I am asking makes sense. Basically I want to know if I am on the right track? I am starting out with more reps as much as I can lift in a set and then every two weeks, I will increase the weight and decrease the reps. I just got past my two week mark. Now i want to build muscle in the right places. How much body fat should a person have before they can build muscle? Should i buy the maxi stone shake again, or do u have any other options? When is the best time to take it?
Are there any other supplements that will help me build muscle? How many calories should i be eating? I would be absolutely starving on calories a day! The calories recommended for me to build muscle is then a day… which, while that sounds more reasonable, I can easily eat on a regular day.
So the best thing to do is monitor your intake for a few weeks to establish the baseline, and then add kcals to that per day, and then assess again after a few weeks. Yup, one big chunk of muscle. I need them to be smaller and defined. I look like a linebacker. Hi i have lost over kg over 4 to 5 years but now i have lost all muscle tone and i am just skin and bone…. Are u able to help with suggestions on how i can build my muscle back up. I just freak that im going to put weight back on and i cant handle that….
When i gain weight it goes to my hips butt and thighs but because lost a good amount of muscle, the gain just looks sloppy. How long will it take to at least gain an inch of butt muscle with training 4 times per wee. In my previous post I mentioned that I just started work out 3 weeks ago. I m wondering how long does it usually take a woman to gain sufficient muscle?
I also forgot to mention that my age is I have recently started training at school gym since the start of term so for about 3 weeks. I have tried and successfully trained 4 days a week whenever I have school that day. Sometimes 3 days because my Mondays are all day school. I focus on my legs. I try to aim caloriesby using step master or treadmill. Then I move to use mat to overly train my body. The hardest part is all the eating! I find it extremely difficult to eat g of protein a day.
Am I counting calories wrong? It seems impossible to juggle all of these nutritional needs and caloric limits all at once. It seems like the workout volume in NROL is quite low for size gain. Have you found that women tend to do better with a particular rep range? My name is Oksana. I want to gain at least lbs of muscle. I met with a nutrition specialist and was explainedthe proper steps to muscle gain, which is through increased protein diet and muscle training. And I know that is crucial to the muscle gain.
I feel like its useless. Do you have any advice? Is this a good program for women wanting to build muscle AND lose body fat? But I have a pretty significant amount of body fat — Current percentage is I have lost 40 lbs in the past year, but I still feel like I am really skinny-fats. According to PT Sean Lerwill , the hormone's responsible for strength gains not to mention an aesthetic win by inducing your body to build muscle and burn blubber.
But it's not just hormones cheering you on; your body composition is geared towards more gains with less work. So instead of steady state, switch your cardio to high intensity training during your twenties to incinerate fat and avoid a premature paunch. As with your pension, investing in your body early means a later life payoff.
That's because rcent research has indicated that once you've built the nuclei that turn protein into muscle, they hang around. And now's your prime for laying the foundations to ensure you're maintaining in a decade, not struggling from scratch. Those post-pub curries are becoming harder to shift. You're in good company. In other words, father time's besting your body in the muscle and fat negotiations. Just channel your inner Chris Pratt: But we can guarantee that more intense workouts will also keep your cardiovascular fitness in check.
And increase your life expectancy. Speaking to your family could identify where your genetic weaknesses might be, from type II diabetes to strokes or heart attacks.
Muscular dystrophy is a group of diseases that make muscles weaker and less flexible over time. It is caused by a problem in the genes that control how the body keeps muscles healthy. For some. White couple is looking for muscular bull. July 23, July 22, grya1 Couples and Women Seeking, Sexy Slut. Hi! We’re a white couple and we’re looking for a huge bull (at least 9 inches) muscular, in nyc area. My wife is 31 years old, gorgeous face, nice tits, round ass, amazing body with looong legs. Becker muscular dystrophy is a genetic condition that results in your muscles becoming damaged and weakened over time, with eventual loss of muscle tissue (atrophy). If you have this condition.