Attractive muscle cannot be gained over night, it involves hard work. Remember, mitochondria which boosts metabolism are more in number in muscles. For females, three full body workouts in a week will be helpful. 8-12 reps per set would be more beneficial. Nutrition is a vital key to stimulate muscle building and also to repair. 20 grams of protein intake every four hours or so is a better idea. Nowadays, it becomes necessary to know how to build muscle and lose fat for females that give you the confidence to enjoy life in your way.
Rest is important, especially for the beginners. Do strength training every other day and put in some cardio or complete recovery days in between, if you are following three full body workout idea. Also try to get seven hours of sleep every night. Also, there are options to build arm muscle for female at home that makes it easy to get the desired body.
Ways To Get Abs Female –
- 1 Ways To Get Abs Female –
- 2 Best Muscle Groups To Train Together –
- 3 How To Build Muscle And Lose Fat For Females –
- 4 How To Build Arm Muscle For Female At Home –
Getting abs invariably means looking toned and fit. Your workouts should be a variation of intensity. Mean heavy intensity with lower reps and lower intensity with higher reps. It helps optimal recovery for long run and to get abs without injuries. Once you consult with an expert you can find the best way to get abs female.
To get more visible abs, more cardio exercises is preferable. Focusing on the entire core instead of only abs (which is a small section of the core) and working on it, burns more calories. All you need to lose fat as much as you can. Selection of food is important.
Confronting pain means that, the body is not ready to go further through training. Respect that and try to get rest about 24 to 48 hours. Pain and soreness are different; soreness can lead you to pain if you are not careful and to more serious injuries where you will be bound to stop your training.
Few Exercises to follow:
Boat pose (20 second hold), oblique v-up (20 reps each side), low plank hip swivel (20 reps), double leg extensions (20 reps), reverse plank leg lifts (20 reps each leg), double leg lowers (20 reps), bicycle crunch (20 reps), high plank (20 second hold).
Best Muscle Groups To Train Together –
- Chest and back
- Quads and hamstrings
- Biceps, triceps and shoulders
- Glutes and abdominals
How To Build Muscle And Lose Fat For Females –
A well balanced diet is the vital key. Fill the meals with about a quarter of carbohydrate, a quarter of protein and the rest with vegetables. Do not forget fats, to maintain cell structure and hormone levels, which supports muscle building environment. A female weighs 150 pounds should take 75 grams of fat every day. Individual caloric need varies on size, activity level and how much weight one wants to lose. Concentrate on compound exercises, which helps to lift more weight and to stimulate more muscle mass. Try to increase resistance over time. Adopt a combination of heavy weight training alongside high repetition training. Follow HIIT (High Intensity Interval Training), it preserves muscle mass and greatly uses fat as fuel.
Importance of Going to a Gym –
One should focus on muscle growth, in order to gain weight. Muscles thrive on regular and proper exercises and foods with required calories. It’s good to learn the weight gain exercise for female at gym.
- Lunges and squats
(To gain weight around quadriceps, the back and the calves)
- Bench press
(Useful in increasing weight around the inner and outer chest regions)
- Dead lifts
(Helps to gain weight promptly but should be practiced under proper guidance)
- Upright barbell rows and dumbbell shoulder press
(Amazing for upper body muscles)
How To Build Arm Muscle For Female At Home –
Body weight can be used as equipment, conducive to build arm muscles at home. But it is going to be effective for certain areas, basically the deltoids and the triceps. Other muscles, like biceps, need some external resistance to grow.
Below are Some Examples:
- Plank tap: At first get a plank position. Then lift off one hand from the ground to tap the opposite shoulder. Repeat with other hand, don’t lift your hips and maintain a straight gesture.
- Plank up-down: Starts with a full plank. Then low down your elbows to the ground consecutively to reach the elbow plank position. Get a straight posture while looking down.
- Push up: Neck and spine should be placed in a straight line, while keep gazing near six inches in front. Lower down and make sure your elbows make 90 degrees. Now, exhale and bring yourself back in to the starting gesture.
- Decline and incline push ups
- Triceps box dip: Take a bench; place your hands shoulder-width apart. With extended legs in front straighten your arms. Lower down your body by gently bending elbows until it makes 90 degree angle. Keep your back close to the bench. To complete one rep go back to your starting position by straighten your hands again.
- Diamond push up: Get into push up position. Make a diamond shape by touching your forefingers and thumbs together. Don’t fluctuate from this diamond position while keeping your back straight. Then push up.
Workouts for Building Lean Muscle –
Strength training or basically lifting weights is the most significant idea to build lean muscles. It makes muscles stronger and broader. It’s good to seek admission at an institute learning the ways of building lean muscle workouts.
- Legs: leg press, barbell squat, dumbbell lunges, barbell hip thrust, one legged TRX squat
(3 sets, 8-12 reps)
- Chest and triceps: push-ups, chest fly, dumbbell overhead press, bent over row, resistance band triceps extension
(3 sets, 8-12 reps)
- Shoulders and Traps: dumbbell shrug, barbell row, lat press, lat row, lateral rise, machine shoulder press, one arm rear deltoid rise
(4 sets, 7-10 reps)
- Back and biceps: close grip pull down, single arm dumbbell row, bicep curl, hammer curl, plank up and down, bicep push up
(3 sets, 8-12 reps)
Keep in mind to mix your workouts to build lean muscles and toned body. Also, you need to know the best muscle groups to train together that helps you to build muscle faster.