Female Muscle Growth: Just like most of the women, do you want a very specific type of body? You want to look toned but obviously not bulky. Of course, you must be wanting and attractive slim body but that shouldn’t be skinny. You want right lines and curves at the right place, like your legs, abs, and buttocks.
Well, you can have all these things, no matter what your current condition is. You do not have to spend hours in the gym and we really do not recommend you to eat like a bird.
Female muscle growth is pretty simple, really. All you have to do is…
- Add enough muscles to the right part of your body
- Reduce your body fat percentage up to 20%
That is it.
If you successfully gain these two goals than you are surely going to get the body of your dreams. This article is simply going to help you a lot and it can solve many of your problems.
So, if you want to know how women can gain muscles and how to gain those muscles at the right place then you have to keep reading this article.
What Will I Learn?
Female Muscle Growth Myths
Here are some myths about female muscle growth:
Women Cannot Build Muscle As Effectively As Men
You may have heard it many times that women do not have the physiology to gain muscles effectively. They should stick to Yoga instead.
It seems quite reasonable at first glance because it is well known that women produce a lot less testosterone than that of a man, which is almost 15-20 times less, exact.
Most of the people know that testosterone is the primary hormonal driver of muscle growth. So, this is very obvious that the body with less testosterone flowing throw its veins will not be able to produce much muscles.
well, what they do not know is that testosterone is not the only hormone involved in building muscles. Another major player is estrogen, which women produce a lot more than that of a man, and which confers a variety of muscles building benefits, including:
- Stimulating the production of growth hormone significantly helps in post-workout recovery.
- Preventing muscle breakdown
- Increases metabolism
So, while women’s low testosterone levels put them at the hormonal disadvantage for improving their body composition.
This is why research shows that women can gain muscles more or less as effectively as men, and why many elite female athletes have 85% as much muscles as a male counterpart of equal height.
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.
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:
- Eat the right number of calories.
- Eat the right amount of protein, carbs, and fat.
- 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.
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.
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.
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.
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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