Women trying to add muscles have a harder time than men due to the lack of anabolic hormones that triggers growth. Adding muscles is often difficult but with a strategic approach towards training and eating it becomes easier. A lot of women are hitting the gym for fitness for reasons related to health and physique. Some of these women push the boundaries and try to add muscles. The female trainers at Talwalkars have this advice for such women.
Eat to Fuel Muscles
If you are planning to add muscle then the approach of “eating just to satisfy hunger” won’t work. To support and maintain muscle growth women have to eat enough. Before you start your training program sit with the trainer or dietitian and chalk out a daily eating plan. Break down your protein, carb, and fat requirement based on the intensity of your workout. You will be astonished to find that the final chart has more food than you think.
Train like a Pro
For maximum intensity, you have to hit the entire main muscle groups. Full-body workouts are good and some women are able to get good gains from it; however, for those who have hit a plateau can try the splits. Understand your body type and come up with a weekly training schedule such as focusing on shoulders and legs on particular days of the week. And like the pros, keep your body guessing by changing the intensity of workouts, the weights, the tempo, etc.
Limit your Cardio
When you are eating so much, naturally you will be tempted to work out on the treadmill to ensure that you do not put on the wrong kind of weight. But if muscle growth is your primary focus, then spending a major part of your time on cardio exercises is not recommended. The trainers recommend that instead of burning calories on a cardio machine, you can opt for squats or shoulder exercises.
For better results start adding weights to the bar. Females looking to add muscles should lift the maximum weight they can while maintaining form and do 12 to 15 reps. However, as a word of caution, the trainers recommend to gradually add weights and challenge the body every week instead of adding excess weights in one day and risking injury.
Do it Right
The mantra in a gym is form and not weight. If you are lifting heavy then be mindful of your form. A sloppy posture while lifting heavy weights will not only be detrimental to muscle gain but it can also cause injuries.
The right calories and sufficient proteins are necessary to see positive growth in the body. Make sure your meals are healthy and protein rich.
Rest like a Queen
After all the intense training, your body needs a proper rest day. Overworking can be detrimental to your goal. On your rest day just do some light household chores and laze around.