Sports-And-Fitness

Toning woman

introduction

With a balanced muscle building workout, women can achieve more strength and energy for everyday life.

The terms “muscle building” and “woman” don't really seem to go together in the classic cliché. Many women try to take care of their figure by trying different diets, doing stomach, legs and buttock exercises, or following strenuous hunger or fasting cures. Many inexperienced female fitness fans do not dare to do intensive, targeted muscle building training. In most cases, the fear is that this form of training will build up huge muscle mass and appear too masculine.

Read about this too Weight training for women

General

However, since women have completely different hormone levels and thus a different disposition to build up muscles, such a phenomenon is not to be feared in normal weight training. Even so, many muscle building training programs tend to appeal to men rather than women. With a balanced muscle building training, women can achieve a healthy, athletic figure as well as more strength and energy for everyday life. In addition, “working out” during weight training helps many against daily stress.
When looking for a better figure, muscle building is definitely the better choice compared to pure diets, as the ratio of muscle mass to fat mass is improved. So not only is the number on the scales "embellished", but the body becomes effectively healthier and fitter. With the reduction of the body fat percentage, most muscle parts become really visible and can thus define the body better without losing femininity.

Duration / training plan

The perfect training plan - if it exists - consists of one Combination of cardio and endurance training, muscle building and healthy nutrition together. It should be noted, however, that there is no targeted fat burning in muscle building training either. Many women especially want to lose their size in certain supposed "problem areas". Unfortunately, it is not possible, for example, to get a flat stomach just by doing sit-ups, because the Body fat percentage must be reduced overall. The athlete cannot influence exactly where the body breaks down the fat first. The logical conclusion is that the entire body trained should be.

The classic stomach, legs and buttocks programs can of course also be effective, but women should also train other parts of the body for ideal muscle building. This also makes the Reduced risk of muscular imbalance. An imbalance occurs, for example, when only the stomach is trained but not the opposing muscles on the back. Then the incorrectly divided muscle build-up ensures that the athlete's healthy posture is at risk.

The principle of muscle building is that the muscles always have their own Adapts to stresses. So if a muscle is hardly used, it will not get stronger or bigger. Therefore the Load during training can always be increasedto continue to stimulate the muscles to grow. To Beginning one should do the muscle building exercises with low weights carry out. First of all, the technology and the correct posture correct during the exercise. If you use less heavy weights at the beginning, the risk of injury is reduced and the athlete also learns how to perform the movement most efficiently to build muscle.

When it comes to fitness training for women, the myth persists that you should train with low intensity but high repetitions. In order to build up muscles and thus strengthen and tone the body, exactly the opposite is effective: high intensity training with low repetitions (8-12 repetitions per set). The strain on the muscles should be varied again and again, so a flexible training plan is necessary.

But before such a plan is even created, you should be yourself Establish a concrete goal and motivate yourself to do so. Logically, the goals should not be set too low or too high in order not to lose the motivation to build muscle. Ideally that is Training plan firmly in the appointment calendar added to the athlete, you are less tempted to use the typical excuse “Today I don't have time!”. In general, it makes sense to write down any common excuses and work on that Training plan consistently adhered to becomes.

Of course you shouldn't be over-motivated with on the other hand heavy weights and frequent training sessions one increased risk of injury expose. Just as important as exercising regularly is one Regeneration phase after that. This is the only way to build muscle in women in a healthy and effective way.

Every athlete has to decide for herself whether the training takes place on or without equipment. In principle, women should not shy away from more complex exercises that target several muscle groups. Sports equipment (for example leg press or butterfly) guide the movement in a very targeted manner and thus facilitate coordination. On the other hand, there are some women who have little motivation for the monotonous exercises and for whom these movements are too unnatural. Training with your own body weight is perhaps more effective here. The exercises can be varied and do not even require going to the gym. This factor must also be taken into account for certain groups of women such as young mothers. In addition to the contribution to the studio, they also save the money for a babysitter.

Dumbbell training is probably the one among women least common type of exercise. In fitness it is still very much considered a male domain and many women do not want to train “like a guy”. The dumbbell training also has its part clear advantages. With relatively few equipment, many different, complex exercises for multiple muscle groups can be performed and coordination is also effectively improved.

Benefits of building muscle in women

Almost every woman resolves at least once in a lifetime, you To improve the exterior, by Loses weight or yours Body tightens. Here, muscle building is the best tool. In addition to an aesthetic effect and weight loss, it also brings one better performance in everyday life. Suddenly it is no longer difficult to climb stairs or lift heavy objects.

This is often not the case with diets, as only weight (including muscles) is lost here. The muscle building training improved also the posture due to the stronger core muscles. The tissue is tightened (more effectively than with creams that advertise this), which of course depends on the initial weight. Lastly, regular training helps build muscle brightening up the mood. The athletes feel more balanced and are proud of the goals they have achieved.

Building muscle and losing weight

Many women find it easier at first to find one diet or skip a meal instead of exercising regularly. This is what usually happens initially to weight loss, but this is mainly about Water and muscle massthat are lost, not about fat. In addition, most strict diets are very annoying and make it even more difficult to achieve the goals set. thats why Muscle building a much more effective method, to reduce the percentage of body fat.
The training program should also include a Nutrition plan who provide adequate meals on a regular basis. This plan should all three basic nutrients (carbohydrates, Fats and proteins) and a total of one negative energy balance produce. This means that slightly fewer calories are consumed than burned. Usually this requires a detailed examination of the daily diet. The principle here is that the food ideally only from one ingredient consist. This way you can avoid “sugar traps” and “empty calories” (calories that are ingested but do not make you full in the long term).

Basic exercises for home

To build muscle in women are no highly complicated fitness equipment required. Also simple exercises can bring success. Women can of course do the same exercises as men. Even if you can sometimes use less heavy weights for natural reasons, these exercises are also effective for building muscle in women.

Squats (for firm legs and buttocks): they can be varied very well, in order to increase the difficulty they can be carried out with one leg or with additional weight on the shoulder.
Lunges (also for legs and buttocks): First of all, they are also a good coordination exercise, to make it more difficult you can take dumbbells with you.
Pull-ups (for a strong back): on the pull-up machine in the gym, the exercise can be supported and made easier.
Bench press (for chest muscles): the bench press addresses the opponents of the back muscles and is therefore indispensable for a balanced core. In addition, contrary to popular belief, it is not a pure “men's exercise”.
Deadlift or hip lift (for buttocks, lower back, and hamstrings): this exercise is also included in many ab, legs and buttocks programs and is very easy to perform. Elevating the feet makes the exercise more difficult.
Crunches or torso bends (for the abdominal muscles): a strong stomach is also an important factor for good posture. The "Sixpack" However, it is only visible when the body fat percentage is relatively low.