Body building Program for Women
As more and more women are getting ready to go to the gym to improve their strength and tone up their bodies, women body building is gradually becoming a more mainstream fitness activity. Women have finally realized the benefits of body building and love the results enough to keep them sticking on with it.
Earlier, many fitness conscious women used to yearn to get involved in a bodybuilding program but they were often held back due to certain myths associated with female bodybuilding most of which said that body building will lead to bulking up of your body, making it appear rather huge. Another common myth is that you will need to devote many hours to it, which may hamper your daily schedule and workload. But as the awareness levels grew, women began to appreciate the value and need of a bodybuilding routine in their daily schedule.
The results of bodybuilding program depend on the gender, body type, genetic constitution, training intensity, exercises chosen, diet, and rest taken by the individuals. Even though all these factors are maintained constant, the results of women’s bodybuilding and men’s bodybuilding vary greatly. This is mainly because of the biological (physiological and hormonal) differences.
Beginners must first analyze their requirements and establish their goals. Then they must approach their trainers to develop a personalized program to meet their personal goals and objectives.
Protein are the building blocks of muscles and therefore, experts recommend that you should increase your protein intake to at least 2 gm/kg of your body weight irrespective of whether you have done a workout on that day or not. Your diet must be full of minerals (mainly Iron), vitamins, and carbohydrates for a ready supply of energy to fuel your workouts.
Muscles tend to grow much faster if you take rest between successive workouts. This is because, rest allows your muscles to repair, recover, replenish and grow in a healthy manner. Therefore, you must ideally workout for 3 days in a week and allow two days of rest between successive workouts.
You can go to the gym for weight training or even stay at home, and workout using free weights and stretch bands. You must focus on 4 main areas of your body during weight training - your legs (including your thighs and hips), your shoulders and hands, your chest and your back muscles. If you decide to go to the gym, you need to stick to bench press, squat, dumbbell clean and press, lunges, lateral raise, barbell row and medicine ball abdominal crunches. Apply progressive resistance and gradually increase the resistance to the level where your muscles feel exhausted and tired.
Most optimum workout schedule for beginners is 2 to 3 days of workout a week (each workout must be of 30 to 45 minutes duration). Focus on one muscle group during a single workout session and not on all the muscle groups in the same session. Make 8 to 12 reps of each set providing an interval of 13 to 30 seconds between each set.
Tags: Fitness
