Women Bodybuilding Information

Women's bodybuilding is a relatively new sport that began in the late 1970s. Just as men do, female bodybuilders strive to add muscle and reduce body fat to achieve a balanced, muscular body. Women do not have as much natural testosterone so it can be very challenging to increase muscle mass. You must plan your diet, strength training and cardiovascular workouts carefully to see desired results.

Diet

Your diet is vital to losing fat and gaining lean muscle. Carbohydrates are a staple, but avoid simple sugars and processed foods and instead choose whole-grain sources such as brown rice and oats. To build muscle, registered dietitian Nancy Clark recommends approximately 0.7 to 0.9 g of protein per pound of body weight. Fats are also important, but avoid saturated fats and instead choose olive and nut oils, avocados or nuts. Limit these to 10 to 20 percent of your total diet.

Cardiovascular Exercise

The amount of cardiovascular exercise you perform depends on how much body fat you have to lose and if you are preparing for a contest or in your off-season. If you carry a lot of body fat, you will spend more time on cardio. Your sessions also increase as you get close to competition in order to lower your body fat even more. To reduce weight, the American College of Sports Medicine recommends three to five days per week for at least 30 minutes. Intensity should be moderate to high and vary your activities for the best results.

Resistance Training

In a bodybuilding program, each muscle group is exercised one to three times per week. You will typically only challenge two to three groups per day so that you can perform multiple sets and exercises. Make sure that you rest a muscle at least 48 hours before you exercise it again. Rest and recovery on your day off is key to success and results.

Tips

If you are new to bodybuilding, consider hiring a coach/trainer who has experience with this type of program. She will help you evaluate your current physical condition and design a program that will help you reach your goals. Also, hire a dietitian who is experienced in working with bodybuilders. Bodybuilding diets vary according to your training and competitions so you need to vary the amounts of macronutrients throughout the year. Develop a plan and stick with it to see results. Record detailed workouts and diet to see where you may need to make changes.