In the not too distant past, many people considered the realm of bodybuilding to belong exclusively to men. This is no longer the case now that many women are engaging in bodybuilding exercises to gain strength, improve health and increase attractiveness. Some women who train intensively go a step further by competing in contests that reward muscular definition. Whatever the goal, there are certain techniques that can help you become a female bodybuilder.
Step 1
Focus your bodybuilding training on three specific types of exercises. These are dead lifts, squats and bench presses. Concentrating on these will ensure even muscular development, according to Real Women Fitness.
Step 2
Consume a diet that is full of whole foods and proteins, which provide the body with muscle building nutrients. Shop at locations that provide organic foods and sell whole grains. Choose lean cuts of red meat and trim any fat you find on them.
Step 3
Work out every other day to allow muscle tears to heal and rebuild. Exercises are meant to cause small tears in muscles so that this muscle can be repaired in a new and stronger version. Though your muscles will not become as bulky as a male's, you will still be adding bulk to your feminine frame.
Step 4
Engage in aerobic exercises to improve your overall conditioning, which in turn will help with your bodybuilding exercises. Walk, run or dance for at least three times a week for 20 or more minutes.
Step 5
Drink a protein shake about an hour before you begin your weightlifting routines. The shake should contain 10 to 20 grams of protein to help build muscle. You can add a calcium supplement as well, as this nutrient is especially needed in females.
Step 6
Build your lower body by performing crunches and lunges. These two exercises are key in developing abdominal and leg strength. Build up the repetitions you perform over a period of time by adding one to two each time you exercise.
Step 7
Join a gym that has bodybuilding experts on staff. Tell the staff what your personal goals are and allow them to guide you in equipment use. Hire a personal trainer if you can afford it so you can get one-on-one attention.
Step 8
Use the amount of weight specific to your current conditioning. The Mayo Clinic says you should use weights or resistance bands that tire the muscles you are working on by the 12th repetition. You will need to increase the amount of weight as your strength increases.
Tips and Warnings
- Train with a female buddy who is also interested in gaining muscle. The company will help keep you motivated.
- Don't compare your bodybuilding progress to that of a male counterpart. Men are naturally more muscular and possess more upper body strength than women. However, women can become strong with good muscular definition, too, as long as they work hard.
Things You'll Need
- Weights
- Protein shakes
- Gym membership
Member Comments