Unfortunately there is a lot of misinformation out there on how to build muscle for women. Most girls have been wrongly told by the so-called “gurus” and personal trainers to focus on high reps to get toned muscle and burn fat, since women can’t really build muscle due to their hormonal set up.
If you’d been told that before, you’ve been lied to. Don’t worry though, here I’m going to reveal 3 hot tips to help you build gorgeous, sexy muscles and embarrass all the guys at the gym.
How To Build Muscle For Women Tip 1 – Lift Heavy Weights
The real secret of how to build muscle for women is to lift heavy weights. The only way to gain muscle mass is to force the body to lift ever increasing loads, and the only way to do this is to stay within a low-rep range. If you’re doing loads of reps with light weights…STOP! This will never help you to build muscle. Stick with between 4-8 reps per set, and make sure your last rep is almost undoable.
How To Build Muscle For Women Tip 2 – DON’T Spend Hours At The Gym
The key to heavy lifting for muscle building women is to keep your workouts short…long workouts are simply impossible with this approach. Your workouts should consist of around 8-10 sets total. Any more than this and you’ll be forcing your muscles to over-train, or sacrificing the quality of your reps. Both things will stop you from building muscle mass.
Remember that muscles are built during rest…so make sure you have an off-day between workouts to allow your muscles to repair themselves and grow.
How To Build Muscle For Women Tip 3 – Eat More…MUCH More
A woman looking to build muscle should begin eating more and more often too. 6 smaller meals as opposed to 3 big ones is far better for building muscle mass and keeping your metabolism and energy levels consistent.
Increase your protein intake – around 1-1 ½ grams per pound of bodyweight is good, and try to have 1/3 of your daily carbs an hour and a half before your workout. Eat loads of green veggies as these take longer to digest and make you feel full for longer.
Building muscle will not only make you look great, but the more muscle mass you have the faster your body is able to metabolize and process fat meaning you’ll find it easier to stay trim.