Free Female Muscle Building Tips

I’m here to share with you my free female muscle building tips. These should help become more successful in the sport of putting on muscle. As women, we are at a disadvantage when compared to men, but I find if we take advantage of all available potential we can do very well.

The first tip I can say is to start doing the most compound exercises: deadlifts, squats and bench press. These have an amazing potential for building muscle all over your body. It is believed that the overall stress caused to the body from these exercises stimulate large amounts of muscle growth. It has also been shown that these compound exercises lead to your body producing more testosterone than normal. This puts your body in a much better position for building large sums of muscle.

The next tip I’m going to give you is an understanding of protein synthesis. To best think of this, look at this as a graph with a line on it. To build muscle, you need your protein synthesis to be high, so this line would have to be high. When you eat protein like meat or eggs, this line will rise, over time, and to a high point, stay there for 2-4hrs than come back down. If you eat whey protein, the line will spike up very high and quickly, it will come crashing down after about 45 minutes. Here you can now figure out when you’re supposed to be eating protein. After you workout, your body is craving protein, so you have whey. Whey spikes very fast, resulting in immediate protein synthesis. But it also crashes very quickly. That means after 45 minutes you should be eating some sort of animal protein. This way it will last for 2-4hrs. Just repeat this throughout the day.

 

Female Guide for Muscle Building

I want to share with you how to build muscle, a female guide. As much as people feel that women are at a disadvantage compared to men, when it comes to putting on muscle, it really isn’t that bad. If you utilize all the advantages you have available to you, you can do very well.

Eat Every 2-3hrs: This is the foundation for putting on muscle. This has to be done because your body has needs that must be met. You should now be aware that your muscles don’t repair instantly or right after you workout. They repair over a period of 48hrs. It’s just one continuous state. This means you need to nutrients coming into your body ever few hours to ensure there is enough nutrients to build muscle. Every meal you miss, or delay past the 2-3hrs is lost potential for building muscle. If you eat like I suggest over the long term, you will have great muscle growth.
Increase Water: You need to start drinking more water. Our body is roughly made up of 2/3 of water, but if you look at muscle, it is up to around 80%. Water plays a vital role in healthy muscles. All toxins in your body released into the water of your body, than you dispose of it. New water is constantly needed to make sure that you don’t get over ridden with toxins.
Healthy Sleep: You need to have a good healthy sleep. I aim for 8-9hrs a night. You have to remember the process of building muscle is essentially a destructive act to your body. It needs sleep to do major repairs and if you don’t get it, you’ll suffer for it. I’ve had my best muscle building and fat loss during times of good sleeps, but once I slipped away from that and went down to 5-6hrs, I stopped putting on muscle and losing fat. Sleep is very important to being successful.

 

Is it Possible to Gain Muscle and Burn Fat at the Same Time?

– By Jon Benson, Author of "7 Minute Muscle"

Many fitness pros just plain don’t believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it’s biologically impossible to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I’ve had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn’t show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Read the full article here