Gold Member Badge
0

Notifications

  • You're all caught up!

How to Increase Muscle Definition for Women

by
author image Bari Auerbach
Bari Auerbach writes a fitness column and has won trophies in fitness shows. Since graduating from Florida International University in 1984 with a degree in communications, she has written for national clients; interviewed dignitaries and celebrities for magazines; and has covered topics including business, politics, fashion and food.
How to Increase Muscle Definition for Women
Losing body fat can reveal muscular definition. Photo Credit: ViktorCap/iStock/Getty Images

Women can lose body fat by eating metabolism-boosting, nutrient-dense foods--but to develop defined muscles, a healthy nutrition plan should be combined with weight training and cardiovascular exercise.

Step 1

Do cardiovascular exercise daily.
Do cardiovascular exercise daily. Photo Credit: aaron_belford/iStock/Getty Images

Do cardiovascular exercise at least one time a day. “The Figure Book,” a guide for women who train for physique shows, explains doing cardiovascular exercise can burn fat when the body switches from using sugar energy to burning fat energy during moderately paced, 30- to 40-minute cardio sessions. When body fat is lost, muscular definition can be revealed.

Step 2

Strength train at least two times per week.
Strength train at least two times per week. Photo Credit: Maridav/iStock/Getty Images

Strength train at least two times per week. The average woman who lifts weights can gain almost 2 pounds of muscle and lose about 4 pounds of fat within two months, according to studies performed by Wayne Westcott, Ph.D., fitness researcher at the South Shore YMCA in Quincy, Massachusetts. Weight training can also boost a woman’s metabolic rate, making it possible to burn more calories throughout the day--even when resting.

Step 3

Eat smaller meals more frequently.
Eat smaller meals more frequently. Photo Credit: Warren Goldswain/iStock/Getty Images

Eat small meals at least five to six times a day. Women can keep their metabolisms running more efficiently and burn more fat and calories throughout the day by spacing meals and snacks three to four hours apart.

Step 4

Eat lean proteins and complex carbohydrates together.
Eat lean proteins and complex carbohydrates together. Photo Credit: gbh007/iStock/Getty Images

Eat lean proteins and complex carbohydrates together. According to fitness guru Lee Labrada, author of “The Lean Body Promise,” pairing proteins with complex carbohydrates can slow the carb-to-fat conversion process. Proteins are especially vital for building muscle, slowing down digestion and insulin production, thus making it easier for the body to break down and use stored fat for energy.

Step 5

Eat nutrient-dense foods.
Eat nutrient-dense foods. Photo Credit: Ildiko Papp/iStock/Getty Images

Eat nutrient-dense foods. Chicken or turkey breast, egg whites, wild salmon, water-packed tuna, tofu, oatmeal, sweet potatoes, brown rice, low-fat yogurt, cottage cheese, berries, and nuts are superfoods recommended for by fitness model Tosca Reno, author of “The Eat-Clean Diet” for women who want to lose fat and gain more muscular definition.

Step 6

Consume proper portion sizes.
Consume proper portion sizes. Photo Credit: Warren Goldswain/iStock/Getty Images

Stick to proper portion sizes. Generally, one serving of protein is the amount you can hold in the palm of your hand; one serving of starches or grains is the amount you can hold in a cupped hand; and one serving of fruits or vegetables is the amount you can hold in two hands cupped together.

Step 7

Have pre- and post-workout snacks or meals.
Have pre- and post-workout snacks or meals. Photo Credit: SCHUBphoto/iStock/Getty Images

Have pre- and post-workout snacks or meals. To make sure there is enough energy available in the bloodstream and muscles for an effective training session and to restore amino acids and carbohydrates to muscles, eat a healthy protein and carbohydrate combination before training and within 30 minutes after completing a workout.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

Demand Media