Although bodybuilding is usually a man’s domain, women today do not hesitate to enroll in a bodybuilding program. Here are some proven female bodybuilding tips that can help you to put on muscles without compromising on your health.
When it comes to female bodybuilding, it is often said that women should focus more on developing their upper body as they naturally have strong legs. Strength training exercises such as dumbbells, barbell curls, alternating chest press, deadlift, bent-over barbel row, push ups, and bench press help build upper body strength. Your workout routine should last for around 40-45 minutes, 6 times a week.
It is essential to eat a meal every 3 hours as the body requires nutrients regularly to repair and buildup muscle tissue. A proper diet is as important as performing bodybuilding exercises for women. Protein is one of the most important nutrients to build muscles. So, protein-rich foods such as chicken breast, turkey breast, lean beef, eggs, tofu, almonds, and beans should be included in your diet. Apart from eating green vegetables and fruits, one should eat foods high in complex carbohydrates as they are a major source of energy for the body. Oatmeal, brown rice, and multigran cereals are some of the foods that play a key role in energy production. They act as fuel for the body and hence should be included in the diet.
There are a number of bodybuilding supplements that are safe for women and do not cause any side effects. One such popular supplement is creatine monohydrate, that ups the energy levels, enabling you to perform your exercise routine at a higher intensity and for a longer duration. Maintaining the strength and stability of the bones is extremely beneficial when doing bodybuilding exercises. This can be achieved by taking calcium supplements. Along with exercise, taking protein supplements can also help to enhance muscle growth.