Here comes a question:

Why do we rarely see women in the gym?

The answer is quite simple:

Women start out with about half as much total muscles as men and can not gain as much whole-body muscle as men can. That is all because of a change in hormones and anatomy.

Lifting Weight Makes Women Bulky

If you are like a common woman, then this myth must have come into your way whenever you thought about lifting a weight. Well, we all must have seen some female athletes whose body looks exactly like men and they are bulky too, and, that single woman would be enough to make tons of other women scared of weightlifting.

Lifting Weight Makes Women Bulky

There are still many women in the gyms who lift weight regularly but still look bulky.  That is why we need to know what actually gives women that fatty bulky look.

This is a little harsh, but I have to explain to you.

Do you think the picture of the woman given below is bulky???

Obviously, she is not at all bulky.

Well, you might be surprised to know that how would this lady look if she would gain only 15 pounds of fats. Because she has a lot more muscles than an average woman. Her legs would lose their sleek lines, her core definition will disappear. Her arms would fill like sausages.

Thus, the rule for women that want to be lean, toned and defined; the more muscle you have, the leaner you have to be to avoid looking “bulky”.

Women Need to “Tone” Instead of Build Muscle

Read just about any fitness magazine for women, and you’re going to find a lot of great advice about how to get “toned.” You know, starve yourself, and lift really light weights.

Well, if you want to be tired and hungry all the time, to hate your workouts, and to spend half your days salivating over the thought of eating carbs, only to wind up skinny-fat, go right ahead.

If, however, you want to go in another direction with your physique, then you have to go in another direction with your diet and exercise.

The Best Way For Female Muscle Growth

Building muscles is not that complicated as it seems. There are just three steps:

  1. Eat the right number of calories.
  2. Eat the right amount of protein, carbs, and fat.
  3. Do effective muscle-building workouts.

Let’s take a closer look at each.

One of the biggest mistakes that keep women from building muscle is eating too little food or the less intake of calories.

If you consistently eat fewer calories than you burn, you significantly hinder your body’s ability to build muscle.

The physiology in play here is fairly complex, but the long story short is restricting your energy intake shifts your body into an “energy conservation” mode wherein certain bodily functions are given priority over others.

The Best Way For Women To Build Muscle

You should realize that building new muscle tissue is not crucial for survival and needs quite a bit of energy. So it is fairly not something top on the list.

A deficit in calories also reduces anabolic and increases catabolic hormone levels, leading to a systemic shift away from muscle gain and eventually a muscle breakdown.

On the other side, taking at least slightly more calories regularly than you burn produces the opposite effects, which helps in muscle growth.

It boosts anabolic hormone production, increases your body’s muscle-building machinery, and also improves your performance in the gym and ability to recover from your workouts.

“But won’t overeating cause me to gain fat, too?” you might be thinking.

Yes, it will, and that’s just part of the game. Simply, it is impossible to gain muscle rapidly and efficiently without also gaining some fat.

If you are like most people, you can gain muscle and fat at about an equal rate i.e for every pound of muscle you gain a pound of fat.

Fortunately, you can carefully control your fat gain.

Here’s how to do it right:

Maintain a moderate calorie surplus of 5 to 10%. This will allow you to gain 0.25 to 0.5 pounds each week. Avoid cheat meals. One of the biggest mistakes most people make is eating to gain muscle is egregious overeating. A couple days of gorging while bulking is enough to cause you to gain fat at double or even triple rate.

If you’re over 25% body fat, diet down to 20% before focusing on muscle building. This is ideal for several reasons:

  • It preserves insulin sensitivity and hormonal balance.
  • Well, It allows you to maintain a calorie surplus for many months before having to reduce body fat levels.
  • It saves you from long, grueling cuts.

Once you reach 25 to 27% body fat, stop bulking and start reducing body fat levels. Don’t “slow cut,” either. Do everything you can to safely lose fat

Juggle your “gaining” and “cutting” phases until you’re happy with your physique. If you’re like most people, you’ll eventually reach a point where you’re happy with your overall muscle tone and development.

The name of the game then becomes getting and staying lean while still training hard and progressing in your lifts and addressing weak points in your physique.

Hope you found this article female muscle growth informative and helpful. If you want more such knowledgeable articles, keep visiting our website “Divine Passions.”

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