The Truths About Female Muscle Building

When you think about building muscle, the first thing that usually comes to mind is an attractive male in the gym pumping large amounts of iron. While this thought is true, there are also a large number of women who are interested in female muscle building. Female body builders do have an uphill battle against nature due to the way estrogen functions in the body, but with hard work and dedication, a muscular you is only a dumbbell away. And anyway female muscle building does not mean losing your feminity, it is about building a toned and muscular body.

Female Fitness Goals

If a person dedicates herself to regular practice, then any goal can be reached, the same methodology applies to female muscle building. Motivation in any form, patience and dedication are the main ingredients to the body building recipe. Aside from these, you need proper formulations to help build mass on top of burning fat.

Reps in Body Building

A lot of ladies think that by doing heavy training such as doing nine to thirteen reps per set will bulk you up. Cutting that number in half is all that is really needed. Quantity is not quality, this applies to female muscle building and to everything else. The fibers of muscles that have the most power also have the highest amount of growth. The main way to stimulate that growth is with a power zone set of three to six repetitions. Light weights are fine when you are just starting out, but to increase mass, you will also need to increase to amount of the weights that you lift. How you lift is also important, there is a great benefit to challenging yourself lift more weight on a regular basis. Of course, always take care not to over stress yourself. You should be able to complete every set, the human body is very clever, if you are able to complete sets of certain weights all the time, the body doesn't tell the muscles to create new mass. By adding more weight, you are forcing your body to meet the demand and create more mass to compensate.

Body Building and Burning Fat

Some people don't properly understand the difference between female muscle building and fat burning. Weight training is the best way to burn fat all day while building muscle mass. Weight training does have a tendency to break down muscle in lieu of building it, so assure that you refrain from extended periods of repetitions.

Eat properly and on time. Most females who diet try to avoid extra protein; this is the opposite of what you need to do if you are trying to build muscle. Aim to eat at least 2 grams of protein for every pound that you weigh every time you eat. Try cutting back your carbs to 1/3 of the daily amount as will prevent any leftover carbs from being stored in your body and ruining your whole day's work. The most notable female muscle building experts also suggest eating at least three pounds of vegetables per day.

Female muscle building can be achieved for you just as it has for me. I have been part of many training programs before I actually starting seeing results. In order to achieve success in female muscle building the right program must be in place, correct and clear directions on all the aspects of female bodybuilding together with consistent action will get you the body you want and deserve! Good luck!

Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and upto date information about how all the things one needs to get them closer to the results they want to achieve.

Visit her site, howtobuildmuscleforwomen.org for more information on products which are currently absolutely the best ones in the market today.

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Five Great Muscle Building Foods

Here are some great muscle building foods. Try them and you will find that investing a few minutes in the kitchen is equally important to develop muscles.

TOAST WITH AVOCADO

With this recipe you will start the day right and helps beat mid-morning hunger.

INGREDIENTS:

2 teaspoons mustard.
2 slices whole wheat toast.
1/2 avocado, peeled, sliced.
1/2 thinly sliced tomatoes.
1 teaspoon of oil
extra virgin olive.
4 leaves of fresh basil chopped.
1/2 tablespoon ground flaxseed.
Salt and pepper to taste.
HOWTO PREPARE:

Spread the toast with mustard and top with slices of avocado and tomato. Drizzle with oil. Add the basil and flax, and salt & pepper to taste.

Nutritional content per serving: 394 calories, protein 11g carbohydrate 44g 21g of fat (2.5 g saturated) 14g of fiber, 112mg of sodium.

TUNA SALAD AND CELERY

With its generous protein content, tuna is the perfect snack between breakfast and lunch.

INGREDIENTS:

2 cans of light tuna is low in salt.
1 tablespoon balsamic vinegar.
1/4 cup chopped onion and apple.
2 tablespoons plain yogurt.
Ground black pepper to taste.
Celery 14 washed.
HOW TO PREPARE:

Drain the tuna and pour into a bowl. Add vinegar, onion, apple, yogurt and pepper. Fill celery stalks with the mixture. Cover with plastic wrap and store in refrigerator until ready to eat. Makes seven portions.

Nutritional content per serving: 50 calories, protein 7g, 4g carbohydrates, 1g fats (saturated 0g) 2g fiber, 80mg sodium.

STUFFED PEPPERS

Tasty morsels of meat that bring a huge dose of protein.

INGREDIENTS:

4 peppers (green, yellow or red).
1/4 teaspoon of extra virgin olive.
1 lb of lean beef.
1 egg white.
1/2 cup chopped onion.
2 tablespoons canned corn.
1 tablespoon chopped fresh parsley.
Pinch of ground black pepper.
3/4 cup tomato sauce.
1 teaspoon of sauce
horseradish (optional).
HOW TO PREPARE:

Heat oven to 375° F and bgin beheading and cleaning peppers. Then drizzle with oil on the outside. In a large bowl, pour the meat, corn, egg, onion, parsley, black pepper and a third of the tomato sauce. Mix well. Place the peppers on the tray (cut side up) and bake for 40 minutes. Remove them from the oven. Mix remaining tomato sauce with horseradish and sprinkle the peppers. Let 10 minutes. You will have four servings.

Nutritional content per serving: 217 calories, protein 27g, carbohydrate 16g, 6g of fat (saturated 2g) 4g fiber, 96mg sodium.

ROASTED NUTS

This mixture is the perfect home for mid afternoon. It has it all: healthy fats, proteins and antioxidants.

INGREDIENTS:

2 cups of unsalted almonds.
2 cups unsalted pecans items.
1 cup unsalted nuts games.
1/4 teaspoon of ground red pepper.
2 teaspoons dried rosemary.
2 teaspoons dried oregano.
2 teaspoons of paprika.
2 teaspoons ground black pepper.
1/2 teaspoon of salt.
2 tablespoons olive oil.
HOW TO PREPARE:

Heat oven to 300° F. Meanwhile, pour the nuts and herbs in a bowl and mix. Add the oil, spoonful by spoonful, and stir well. Spread the mixture on a baking plate in an even layer. Let it cook for half an hour or until golden. A tip: remove it from time to time so that the nuts are evenly toasted. After removing from oven, let the mixture cool before storing in an airtight container. Makes 20 servings.

Nutrient content (1/4 cup): 240 calories, protein 6g, carbohydrate 6g, 24g of fat (2g saturated), 59mg sodium.

CHICKEN SALAD SANDWICH

There is evidence that eating protein before training favors muscle growth. You know, do not skip the snack.

INGREDIENTS:

1 stalk of chopped celery.
1 tablespoon chopped onion.
1 tablespoon pine nuts.
1 teaspoon (but generous) hot mustard.
1 teaspoon of fat free sour cream.
1 teaspoon of yogurt.
Pinch of ground black pepper.
2 chicken breasts shredded.
4 slices of bread.
2 large lettuce leaves.
HOW TO PREPARE:

In a large bowl,mustard, combine the celery, pine nuts,onion, sour cream, pepper and yogurt. Divide the mixture on two slices of whole wheat bread. Top with lettuce. Note that you will have two servings

Nutritional content per serving: 267 calories, protein 28g, 31g carbohydrate, 5.5 g of fat (saturated 0g), 11g of fiber, 410mg of sodium

These muscle building foods are fantastic for packing on pounds of muscle. it is important that you supplement your long hours in the gym with the right nutrition. Follow these recipes and you will see better muscle building results in no time.

For more information on muscle building tips, nutrition, and training programs visit http://www.dailyworkoutreviews.com

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Weight Loss and Muscle Building - An Unlikely But Effective Combination for Your Body Health

Is it possible to undertake weight loss and muscle-building simultaneously? The experts believe that it is possible on the strength of a balanced diet and a well-planned workout regime, provided you constantly support both the programs regularly. Accomplishing a beautiful and enviable body will entail great sacrifices in your daily style of living, including how you eat, what exercises you do and what supplements you take. A disciplined approach to achieving your goals will give you a splendid, shapely body that will become everyone's envy, and boost your self-confidence to the skies. Let us consider the two elements of exercise and diet/nutrition that are central to the grand success of your aspirations.

Exercise

Weight loss and muscle-building appear as juxtaposed functions in your quest for a body that will turn heads. However, exercise is a most important element in this process and falls into two categories - the cardiovascular exercises and the weight training exercises.

Cardiovascular exercises build stamina for the body, imparts strength and robustness to your heart. These exercises not only contribute to burning the calories, enhancing the metabolism, playing a major role in getting rid of the stored fats in your body, but also instigate weight loss in some problem areas of your body.

Weight training, on the other hand, relies on several weight lifting exercises that help to build muscles and in the process, you see the body metabolism going faster, burning calories and fat all the way. Weight training includes also body weight exercise like squats, push-ups and the like that do not rely on weights or other equipment. In general, weight training works out every individual part of the body and the exercises enhance blood circulation that, in turn distributes the much-needed nutrients to every organ and parts of the body.

Nutrition and diet

If there is one thing that all weight loss and muscle-building experts agree on, it is the need for good nutrition and a balanced diet. For muscle-building, protein is an important nutrient. Some of its good sources include beans, chicken, fish, and turkey and you achieve best results when you infuse fresh, raw vegetables into your diet. You cannot imagine a better protein input than a sumptuous meal of a tasty green salad with meat or fish.

A mixture of lemon juice and water provides the dual benefit of the lemon juice supplying fat burning enzymes to the body and the water, carefully flushing out the toxic wastes from our body.

In your quest for weight loss and muscle-building, do not forget about the supplements. Hemp protein, when added to shakes after a tiring workout does wonders for your body. Do not be surprised when you hear that those healthy fats like olive oil, avocados, and coconut oil have their say in weight loss. Fresh juices using greens and fruits provide healthy nutrition to the body and additionally help to flush out the toxic waste from our bodies.

Click here to know more about Chapel Hill NC Personal Training.

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Muscle Building for Better Health and Physique

There are many reasons why people enter into muscle building. Most people want to shape up in order to compete and be proud of their bodies. Some are doing it just to have a better well being in terms of their health while others are doing it just to keep up with the latest trends. Muscle building is a high level form of physical exercise that will involve lifting weights, and various exercise machines and equipments.

Because of various reasons, there are several types of muscle building developed according to the purpose, age and gender. It is usually classified to high level, normal, female and teenage body building.

High level types involve body builders who join competitions. This is where you can encounter people who use steroids and anabolic drugs to speed up the results of their muscle building exercises. Some drugs are made for those who want to alter their testosterone levels. These drugs enhance the production of hormones that are vital to the development of muscles and bones.

Normal muscle builders just aim to have great physique and make their bodies healthier by becoming physically active. Sweating and exercises are good ways to burn calories and bring chemicals out of the body.

Female and teenage bodybuilding types are specially designed to meet the needs of women and teenagers who are just starting to develop adult features.

It is important to choose the right type of bodybuilding that you want. You can start by setting your short term and long term goals. Exercising is sometimes hard to do especially for people who have busy lifestyles. This is because exercising will require much of your time, energy, effort, and sometimes money.

But a lot of people find it necessary to have a healthier ways of leaving as soon as several sickness and diseases start to manifest. Still, the best ways to stay in shape are the natural ways of exercising and proper diet in spite the fact that there are so many artificial methods to stay in shape. If you are serious about exercising, you may enjoy a great body while preventing all types of diseases. Talk about looking good and becoming strong or healthy at the same time. It only takes sacrifice on some of your time and effort.

One of the activities you can choose if you want to be serious in exercising is muscle building since it is designed for someone to follow a certain routine in order to achieve a certain goal. This is usually having a muscular body for men and sexy curves for women. It promotes discipline and patience towards becoming healthier. But with the natural reaction of the human body it usually takes time to see the results and that is when people start to be impatient and buy steroids and anabolic drugs. These products work by speeding up the effect of body building exercises but as always, you have to be careful not to suffer the side effects from these drugs.

Know more about muscle building and start living a healthy life.

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How to Build Muscle - 5 Things You Should Know to Start Building Muscle

Here is a list of 5 things you need to know on how to build muscle mass. I will cover exercises to build muscle, recovery methods and all the essential information you need to start building muscle as quickly as possible. Only the truth about what really works for people genetically normal like you. So let's start.

1. Gaining strength is key to develop muscles

When people ask me how to build muscle, the first thing I say is that they should add more weight to the bar before trying something else. If you want to grow, you have to gain strength. If you always use the same weight, you'll never get big. This rule applies not only to weight lifting. Some of the most effective exercises to build muscle are bodyweight exercises. You must progress to more difficult levels of any move you make.

2. Use Compound Exercises

Don't waste your time doing exercises like leg extension and Concentration Curls. Compounds exercises (multi-joint exercises that allow you to use more weight) develop muscle faster than anything.

These exercises are:

• Squats

• Deadlift

• Pull-ups

• Standard Push-Up

• Military Press

• Bench Press

• Rowing with bar

3. Use free weights and body weight exercises

Your exercises should be done with free weights or body weight resistance (Pull-ups, Standard Push-Up). Those exercises lead to a higher level of neuromuscular activation and build muscle and strength faster.

4. Train at least 4 days a week

When I say "train" I do not necessarily mean lifting weights. You could do three days of strength training and one day of sled pushing or hill sprints. But forget about training three times a week for 13 minutes and then rest for the rest of the week. There are 168 hours in a week. Are you going to train only 90 minutes of those 168 hours? The human body is capable of much more than you think.

If you really want to gain muscle as fast as possible, you should do strength training at least three times a week. Also, you have to do 1-3 sessions of sled or hill sprints. Rest is very important to build muscle but don't be afraid to train hard. The body is very strong and will adapt to that training.

5. Don't let your training lasts more than 60 minutes

Frequent and shorter sessions give faster results than infrequent and longer sessions. When you start training, your body will raise your testosterone levels naturally. In the 45th minute, testosterone levels return to normal and after 60 minutes the body starts producing less testosterone and more cortisol, a hormone that eats muscle tissue and increases fat storage. So don't train more than 60 minutes, or you will not be able to build muscle and gain weight.

If you want more tips about how to build muscle, please visit the provided links. You will find some articles about training, diet, etc.

John Douglas

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3 Common Muscle Building Obstacles

Every year, scores of people dash to their local gym, seemingly determined to change their bodies once and for all. Most of them utter novices, they seem blissfully unaware that the road ahead is filled with multiple obstacles. In this write up we are going to look at the common muscle building obstacles that I faced at the very beginning of my journey. I'll also suggest ways on how to circumvent them and overcome the uphill struggle toward getting that ripped, muscular body you have always hoped for.

1. Disorganisation - Very late in my bodybuilding, I suddenly discovered that the most successful guys have a 'system'. Everything is boiled down into a SIMPLE process that they follow DAILY. Moreover, it took these guys many, many years to get there. This is why it is crucial to always have a 'program' to follow in the gym. Randomly popping in the gym and attacking every machine available is unproductive and you'll end up confusing yourself. The same thing applies to your diet.

They only have a shortlist of foods they have on a daily basis. The 'balanced diet' theory is fast becoming unpopular because it's so ambiguous. The smartest people eat for their goals. So ask yourself this; do you have a workout plan? Do you have a shortlist of great foods to eat on a daily basis? If not, then your focus and organisation need evaluating.

2. Mindset - Some people claim not to be motivated. If you have ever achieved anything in your life, no matter how insignificant, you have some motivation and drive within you somewhere. However, unless you anchor it to your goal of getting pathetically ripped, then I'm afraid you are not going to achieve your objective. Motivation and drive are finite resources and they are unwisely spent on pursuits that offer little in the way of long term gratification. So you have to find a way to obsess over your goal to make success inevitable.

There will be days where you'll feel deflated and unwilling to go to the gym. It's on occasions such as these where you will need to rally up all your mojo and get yourself to the gym. So are you totally obsessed with having a fitness model body? Is it all you think about? Are you willing to do anything to get it?

3. Pain Tolerance - A low threshold for pain is another reason people easily quit bodybuilding and start to deem it too hard. By far the weakest point are the wrists and the forearms. The forearms are volatile and very quick to burn and since most upper body bodybuilding exercises engage the forearms in some way, they are quick to protest. It takes many months of mental conditioning before you are able to just ignore the pain and just get on with it.

Wrist injuries are by far the most common in the world of bodybuilding. They almost always result from weak forearm strength. Visit our website for more information on forearm training workouts. Make body transformation inevitable with our no nonsense muscle building tips.


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12 Muscle Building, Fitness and Diet Myths

MYTH 1 >>Weight Training Turns Women Into Men.

TRUTH: This myth is particularly common because women worry that lifting weights will bulk them up If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it's the same weight.

Which blows another myth out of the water, muscle is heavier than fat 1lb of muscle will always weigh the same as 1lb of fat.

Meaning, the more muscle you have on your body, the less space you will take up.

Women can not bulk up using heavy weights. Ladies have too much estrogen in their hormone makeup. Yes, heavier weights build muscle and strength, but most women aren't lifting anything so heavy that we are at risk of looking like the Incredible Hulk. Plus, muscle is the secret to a revved up metabolism, as it burns more calories than more fat, even when you're sitting on the sofa or at your desk.

So the trend for women to lift lower weights and do higher reps then men is irresponsible information. Without chemical assistance, women cannot achieve extraordinary muscle growth. Because women's testosterone is lower, they likely won't be able to lift as much weight as men, but the typical three-pound lady dumbbells won't work because the resistance is too low to create change in the muscle.

If women aren't supposed to have muscles, why have them? The definition of "manly" differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn't mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.

What makes athletic women bulky is more-than-average muscle mass combined with "excess" body fat. If you couple weight training with a smart diet, you'll be much smaller than you'd expect.

Bottom line, strength training will help you lose weight faster and keep it off in the long run. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing.

MYTH 2>>I can spot-reduce my problem areas

TRUTH: Spot-reduction is not possible unless you go for surgery. Without it, your body will draw fat from different regions at different rates depending on your genetic makeup. Instead of focusing on one area, spend your time doing full-body workouts that blast calories.

This is the same for six packs or flat belly.

You can do crunches till you pass out, and you still might not get a six-pack. Save yourself the wasted time and probable back pain -- the best way to get a six-pack involves making better dietary choices and doing high-intensity interval training.

Everybody is born with abdominal muscles. You just need to lose fat to make them stand out.

MYTH 3>>Carbs are the Enemy

TRUTH: The only way to lose the right amount of weight is by adopting a balanced diet that supports your goal, training with weights, and doing some cardio. Your program should include all of these aspects long enough to see a difference.

Diet, weights, and cardio-the holy trinity of fitness!

If you want to gain muscle, you're going to need carbs. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long. Carbs are fuel for intense workouts, fats are not.

The macronutrients needed for a well rounded nutritional program are carbs, protein and fat. All three of these are necessary and have important functions within the body. I am not going to go into complete detail here as a complete breakdown of macronutrients and their function is extremely lengthy and would be better suited in an article on nutrition which I will write at another time.

The best way to phrase this myth would be - Which carbs are you eating and when?" Whole grains, legumes, vegetables and minimally processed grains are all good examples of the carbs that you can eat frequently

MYTH 4>>Running Is the Only Way to Lose Weight

TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run.

If your goal is fat loss or muscle gain, the most effective way to lose weight is to include both cardio and weights in your routine.

Weight training is what keeps us upright, aligned and strong. Raising the arches of our feet, strengthening our pelvic floor, and keeping our head from falling forward are the ultimate goals in preventing our bodies from collapsing as we age. Weight training strengthens tendons and ligaments as well as creates good bone density. While cardio can help with bone density and is an essential part of keeping your heart strong, it doesn't keep your body in alignment and strengthen your key postural muscles. Keep the balance and be sure weight training and cardio are in your repertoire.

MYTH 5>>The best time to exercise is early in the morning.

TRUTH: Unless you are a professional athlete training two to three times a day, then there is no one best time to exercise.

The best time is the time that appeals to you and fits into your schedule.

Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are your time of power. Energy and attitude are keys in having great workouts. So learn your body clock, and try to hit the gym when you feel the strongest.

MYTH 6>>No pain, no gain.

TRUTH: A sign of a good workout is results, not soreness. Some localized muscular soreness that dissipates over a couple days can indicate that you worked hard. To increase muscle and develop endurance you may need to experience a slight level

of discomfort, but that's not pain. "No pain, no gain" is no good when it comes to developing a lifelong fitness plan.

Soreness is inflammation and the chemical response to inflammation. The only yardstick by which you need to measure progress is that of your goal. Judge your workout by what happens during that workout.

MYTH 7>>The best way to lose weight is to drastically cut calories

TRUTH: Our bodies are smarter than we think,When we eat too little, our body believes that it's starving so our metabolism slows down and holds onto fat as a potential energy source.

When some people try diets more than 90 percent of all people who lose weight by dieting gain it back.

Dieting for a quick fix is different from changing your eating habits

Eating healthy means developing a new mind set. The real trick to losing weight is a lifelong pattern of moderate exercise.

MYTH 8>>If you want to lose fat, avoid fat

TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you'll create a terrible environment for muscle growth. Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.

Healthy fats, such as Avocados, nuts, peanut butter, olive oil are "clean" and can help you lose weight are an important part of your diet, but having even a 100 percent clean diet doesn't mean you'll lose weight. You can be overweight and eat nothing but "clean" food.

MYTH 9>>You Can Eat What You Want If You Train Hard

TRUTH:You can't out train a bad diet.To burn fat, you need to expend more calories than your body uses. You can't hope to sit around and eat hamburgers all day and expect a few sessions a week to make you thinner. That's just silly.

MYTH 10>>The more you sweat, the more fat you lose

TRUTH: Sweat has nothing to do with intensity; it's your body's way of getting rid of heat. Fat is oxidized inside your body, and it is not going to vaporize because you're sweating!

MYTH 11>> Fruit is a healthy snack that can't make you fat

TRUTH: We eat food because it gives us nutrients and fuel, but any kind of food, no matter how healthy, can make you gain weight. Fruit has a lot of easily accessible carbs. When you provide your body with easily accessible carbs, you're basically telling it to stop burning body fat for fuel. Also, fruit's sugar is mainly fructose, which is stored in the liver instead of in the muscles. It's also true that filling yourself with high-calorie fruit means you won't achieve your fat-loss goal.

Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit. The difference between the two food groups is the calorie content. In general, vegetables have fewer calories than fruit.

MYTH 12>> You can't gain muscle after 40

TRUTH: Age does bring wear and tear, but at 40 you're still a training baby unless you've been a competitive professional athlete since you were a teenager. The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. You can build muscle at any age. As long as you're challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging.

But like anything else, if you do your best, you'll get good results.

Jonathan Nardinochi is the founder of JWN Personal Training based in South London. A former international Athlete, he has brought vast knowledge to his clients as a fat loss and body composition expert from experiences training with Olympic Athletes and coaches.
Level 3 Personal Trainer and Level 4 Obesity and Diabetes.
http://www.jwnpersonaltraining.co.uk

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