Muscles: At first glance, they don’t seem like something women want. The word is generally associated more with images of incredibly polished and gleaming male bodybuilders or actors like the young Arnold Schwarzenegger in his early years. terminator films. Muscle building for women is frowned upon by women, with regret at the concept of being considered “muscular.”

break down misconceptions

Contrary to popular misimpressions, muscular development for women can actually define the body, making it more feminine: shoulders become more symmetrical, legs and arms become more shapely, buttocks, and best of all, they tighten their stomachs. If you are a woman and want to build or sculpt your body, you really don’t have to worry about suddenly looking like those women who seem close to becoming stand-ins for male wrestlers.

Women have significantly lower testosterone levels compared to men: 200-1200 ng/dl (men) and 15-70 ng/dl (women). Testosterone is the hormone responsible for muscle mass, and even men with low testosterone levels still have higher levels than average women. Women who have bulked up to enormous proportions are probably taking supplements like steroids or testosterone injections. So, there is no need to fear! If all you want to do is look like Rebecca Soni, the world swimmer who is healthy and extremely toned, you can do it!

taking care of your diet

The first thing to remember in building muscle for women is to decrease your calorie intake. The more calories you eat, the more fat you’ll gain and the harder it will be to lose weight. On the other hand, not having enough calories also spells disaster, so count your calories. Next, increase your protein intake, as protein supports the growth of new muscle and you’ll need to keep up with the changes in your body as you start to build more mass. Eat more lean meat, nuts, seeds, dairy, protein shakes, and the like, maintaining at least one gram of protein for every pound of your weight.

Try to choose fresh foods over processed and prepackaged ones, as the latter contain a lot of sodium, fat, and sugar that won’t do you any good. And lastly, don’t forget to drink plenty of water all the time! Drinking at least eight glasses of water a day will keep you well hydrated, prevent overeating, and can reduce the number of calories you eat.

do the right exercises

The main idea to get more toned is to focus on strength training; although you should start slowly if you are a beginner as too early will only be bad for you. The tried and tested method of building successful muscle for women is to do compound exercises, or a combination of several different exercises. Using free weights or exercise machines will help, as long as you do your exercises consistently and gradually. Doing sets of compound exercises on a regular basis will give you more results than isolated, sporadic movements. Deadlifts, squats, bench presses, lunges, dips, pull-ups, overhead presses – these are all some exercises that will get those muscles tight. Don’t forget to progress though, which means moving up to heavier weights or doing more push-ups as the weeks go by, as your muscles adapt quickly.

Lastly, if you really want to tone and sculpt your body properly, take some rest between workouts. Recovery is a vital part of the process; don’t rush through each routine thinking that the more you do in less time, the faster you’ll be ready for a Sports Illustrated Photoshoot. Relax, as your body and immune system need a break too. Don’t slack off though, make sure you keep up your training, otherwise you’ll lose all the previous efforts you’ve put in. In no time, you should be ready to show the world that building muscle for women results in a healthy and beautiful yourself!

Staying fit and healthy and looking absolutely fabulous is a woman’s right! To get your body the shape you want, you need to make sure you’re following a good program that works well for you and your goals. Unfortunately, there aren’t many bodybuilding programs that cater to women and the ones that do produce very extreme results.