While women’s bodybuilding has generally been viewed as a niche area, this doesn’t suggest that there aren’t swift methods for muscle development. Female bodybuilders use an array of techniques to gain lean muscle at a quicker rate compared to their male counterparts.
First and foremost, female bodybuilders must fuel their bodies correctly. They need to consume plenty of protein and carbohydrates early in the day to have enough energy to train later.
Here are some tips to help you gain muscle quickly as a female bodybuilder.
Diet and Proper Nutrition
Female bodybuilders must follow a specialized diet to achieve the desired physique. This diet is designed to help the body burn fat while preserving muscle mass. The first step is to calculate your basal metabolic rate (BMR). This is enough calories your body needs to sustain life. To determine your BMR, use this formula:
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – ( age x 4.7 )
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – ( age x 6.8 )
The next step is to create a caloric deficit of 500-1,000 calories per day. This can be done by reducing calorie intake, increasing exercise, or combining both.
Choose Healthy Food
Female bodybuilders often feel that they need to eat less than their male counterparts to maintain a lean, muscular physique. While it is true that body composition and caloric needs vary from person to person, women who are serious about building muscle should not shy away from eating hearty meals and snacks. Consuming enough protein and calories is essential for promoting muscle growth.
That being said, it’s important to ensure that most of your calories come from healthy sources like lean protein, fruits, vegetables, and whole grains. Avoid processed foods and sugary snacks whenever possible. Here are some tips for packing in the nutrients while keeping track of your calorie intake:
- Plan ahead! Make sure you have plenty of healthy snacks, so you’re not tempted to reach for something unhealthy.
- Pack a lunch! This will help you avoid consuming unhealthy foods at lunch, which is often the most difficult part of the day to say no to.
- Keep a food journal. Write down everything you eat and how many calories you take each day.
Protein for Muscle Building
Protein is an important part of the diet for anyone looking to build lean muscle mass, including female bodybuilders. However, many women question how much protein they need and the best sources.
Adults’ recommended daily protein intake is 0.36 grams per pound of body weight. So, a woman weighing 140 pounds would need about 50 grams of protein daily. This can be achieved by eating various high-protein foods, such as meat, poultry, fish, eggs, dairy products, legumes, and nuts.
Some women worry that eating too much protein will make them lose weight and slow their metabolism. But this is not the case. A high-protein diet can help you lose weight and maintain lean muscle mass when combined with exercise.
Carbs Intake
There are many debates when it comes to nutrition for athletes. Some people believe you need to carb up before a big game, while others think carb loading is a waste of time.
When it comes to female bodybuilders, the debate over carbs rages on. Some people think women don’t need as many carbs as men do, while others think they need more. So, what’s the truth?
The answer to this question is quite complex, as it depends on factors such as sex, age, weight, and activity level. Generally speaking, though, most women do need more carbs than men. This is because women typically have a lower muscle mass than men and tend to burn extra calories to shed body fat when they exercise.
Consuming Healthy Fats
Female bodybuilders often have to worry about their caloric intake and fat levels. While many people think bodybuilding is all about building muscle and weight training, in reality, it’s more about getting lean and muscular. This means that female bodybuilders often have to keep their fat intake low to see the results of their hard work.
Vitamins and Minerals
Female bodybuilders must be especially mindful of their diets to ensure they get the right vitamins and minerals. While all athletes need to eat a balanced diet, female bodybuilders have to ensure they are getting enough protein and calories to support their muscle growth and enough vitamins and minerals to keep them healthy.
Hydration
When you’re in a muscle-building business, it is essential to maintain hydrated. Proper hydration can help with weight loss, energy, and muscle growth. There are different ways to hydrate, and each bodybuilder will find what works best for her.
Some people drink water only, while others add sports drinks or juices to their regimen. No matter what you choose, make sure to drink plenty of fluids before, during, and after your workout.
Supplements to Gain Muscle
Female bodybuilders must be careful about what they put into their bodies, as they are more susceptible to certain supplements and vitamins than men.
While many supplements are safe for both genders, female bodybuilders should take caution with supplements that can cause masculinization, such as steroids. Other important supplements for female bodybuilders include protein powders and branched-chain amino acids (BCAAs), which can help with muscle growth and recovery.
Exercises to Target Muscle Groups
For women, there are many benefits to participating in regular exercise. Exercise can help improve mood, increase energy, and promote better sleep. Additionally, exercise can help maintain a healthy weight, build muscle tone, and reduce the risk of developing chronic conditions such as heart disease and diabetes.
For female bodybuilders, regular exercise is especially important. Exercise helps sculpt the body into a lean, toned figure and improves strength and endurance. In addition to traditional weightlifting or aerobic exercises, other activities can help female bodybuilders meet their fitness goals.
Aside from weight training 3-4 times per week, here are some exercises that work multiple muscle groups to help muscle gains:
Squats
squats are a great exercise for female bodybuilders because they target the muscles in the legs and butt. Squats also help to improve balance and coordination. When done correctly, squats can also help to improve posture.
Lunges
Lunges are a great exercise for female bodybuilders because they work the quads, hamstrings, and glutes. They can also help to improve balance and coordination.
To make a lunge correctly, you should stand with your feet hip-width apart, then take a large step forward with your left foot. Bend your left knee until it is below your left ankle, then raise back up to the starting position. Repeat this motion with your right leg.
Bench Press
Bench pressing is one of the most popular exercises in the world, and for a good reason—it’s incredibly effective. The bench press targets your chest, shoulders, and triceps and is a great way to add size and strength to your upper body. But what if you’re a woman? Can you still bench press? And if so, how much should you lift?
In short, yes, women can bench press. Many women find it’s one of the best ways to build muscle and strength in their upper body. As for how much to lift, that depends on your experience level and training goals. If you’re new to weightlifting or just starting with the bench press, start with a weight that you can comfortably lift for 8-12 repetitions.
Bicep Curls
When it comes to working out, a few exercises are considered staples – like the bicep curl. This exercise is popular among men and women, but the curl is an absolute must when it comes to female bodybuilders.
The bicep curl is a great way to add size and definition to your arms, and it’s also a great way to help you have a strong body. To get the most out of this exercise, you’ll need to use the right form and ensure that you’re using the correct weight.
If you’re new to curls, start with a lightweight and work your way up gradually. Be sure to focus on quality over quantity; take your time and squeeze those muscles as you lift the weight. Remember: slow and steady wins the race!
Tricep Extensions
One of the best exercises for female bodybuilders to target the triceps is the tricep extension. This exercise can be done with either free weights or a machine.
To do a tricep extension with free weights, hold a weight in each hand and extend your arms straight overhead. To do a tricep extension on a machine, sit down and place your forearms on the pad, then press your elbows down to extend your arms.
Keep your back firmly against the bench, and your abdominal muscles pulled in to protect your spine when doing this exercise. Extend your arms until fully extended, then slowly lower them back to the starting position. Perform three sets of 10-12 repetitions.
Crunches
Crunches are a great exercise for female bodybuilders because they build muscle in the abdominal area. This is important because the abdominals are responsible for creating a six-pack and help with balance and stability.
Crunches can be done with or without weights, making them a versatile exercise tailored to any fitness level. In addition to working the abs, crunches also work the hip flexors and quadriceps.
Rest and Recovery
As a woman bodybuilder, you are constantly striving for the perfect physique. You watch your diet, you lift weights, and you do cardio. But how do you rest and recover? What should your post-workout routine look like? Here are some tips to help you refuel and rejuvenate after a tough workout.
First, it’s important to drink plenty of water. Dehydration can lead to fatigue and muscle cramps, so make sure to hydrate before, during, and after your workout. You should also eat a healthy snack or meal within 30 minutes of completing your workout. This will help your body rebuild muscle tissue and replenish glycogen stores.
Some good post-workout snacks include yogurt, fruit, whole-grain toast, or a protein shake. Avoid processed foods and sugary drinks, which can hinder your progress.
Plenty of sleep to recover is essential for female bodybuilders. There’s a reason why professional athletes and bodybuilders make sure they get plenty of rest. It’s essential for muscle growth and repair.
When you’re constantly active, your muscles are constantly working. They need time to recover from growing stronger. This is especially important for female bodybuilders, who face unique challenges regarding muscle growth.
One major challenge for women is that they produce less testosterone than men. Testosterone is the hormone that plays a key role in muscle growth. So, it can be difficult for women to build large muscle mass without enough of it. This is why getting plenty of sleep is so important for female bodybuilders – it gives their muscles the time they need to recover and grow stronger.
Supplements Recommended for Muscle Building
Female bodybuilders often take supplements to improve their performance and physique. While many supplements are on the market, not all are effective or safe for women.
The first supplement that we will discuss is protein powder. Protein powder is a great way to increase your protein intake, which can help you build muscle mass. There is evidence that protein supplementation can help women achieve a positive nitrogen balance and increase muscle mass.
Another popular supplement for female bodybuilders is creatine monohydrate. Creatine is a naturally occurring substance in the body that helps to produce energy. Supplementing with creatine can increase strength and power output, which may benefit athletes or bodybuilders.
Bodybuilding Mindset
To achieve success as a female bodybuilder, you need the right mindset. You have to be determined and motivated, and you have to be willing to work hard.
You also need to be able to stay focused and disciplined, and you have to be able to overcome obstacles. It’s not going to be easy, but if you’re willing to put in the effort, you can achieve great things. Stay positive and motivated. Be patient and consistent.
Final Thoughts
Female bodybuilding is a great way to get fit and gain muscle quickly. However, it is important to remember to eat a healthy diet and stay hydrated.
Additionally, be sure to use proper form when lifting weights and consult a personal trainer to create a workout routine tailored specifically for you.
