Beginning female bodybuilders should train to reduce body-fat percentage to less than 30 percent first. Diets too low in calories and carbohydrates are not conducive to building muscle; you need plenty of calories, protein and a sufficient amount of carbohydrates to fuel workouts and increase the size of each muscle cell. Therefore, it is better to lose some body fat first then incorporate a highly focused muscle-building routine. If your body fat is already less than 30 percent, alternate between two weeks of a fat-loss exercise and eating plan and six weeks of a bodybuilding plan.
Diet
Step 1
Calculate the total number of calories you must eat every day to build muscle tissue by multiplying your weight in kilograms by 44 calories, and add 350 to 700 calories to that number. Consuming this amount daily can help you increase your muscle mass by 1 to 2 lbs. per week.
Step 2
Determine the amount of protein you must consume every day to build muscle by multiplying 1 1/2 to 2 g of protein times your weight in kilograms.
Step 3
Maintain a detailed diet plan on a spreadsheet, listing the food you eat, the quantity of each food and the number of calories, carbohydrate, protein and fat. Measure what you consume to enhance accuracy of your records.
Step 4
Reduce your carbohydrate consumption to about 50 percent of your total daily calories as a beginning bodybuilder, refraining from unnecessary calories, including natural sweeteners and refined carbohydrates.
Step 5
Limit your sodium intake to about 2,000 mg per day to reduce bloating and swelling, enhancing the visual appearance of your physique during training sessions.
Exercise
Step 1
Train your chest, back and calves on Mondays; your legs, biceps and obliques on Wednesdays; and your shoulders, triceps and rectus abdominals on Fridays.
Step 2
Begin with three exercises per muscle group for your first one to two months. Complete three sets of eight to 12 repetitions per set. Increase the number of sets you perform during the subsequent months to five or six sets per exercise. Do six to 12 repetitions per set.
Step 3
Increase the weight you are using progressively to continuously increase the rate of muscle tissue repair, remodeling and growth. Graduate to the next weight level once you can complete at least three sets of 10 repetitions of any given exercise.
Step 4
Complete multijoint barbell and dumbbell exercises at the beginning of your workouts including bench presses, dumbbell flies, shoulder presses, squats, dead lifts and lunges. Do cable and machine exercises as your supplementary exercises toward the end of your workouts.
Tips and Warnings
- Maintain a detailed workout log including exercises, weights, sets and repetitions, ensuring you are making your workouts progressively more challenging.
- Begin with light weights to reduce excess muscle soreness and decrease your risk of injury. Consult your health care professional before making changes in your diet and lifting program.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
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