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Enter Bodybuilding for Women - Tips & Tricks

Write By: Valentin Rosca on

When it comes to bodybuilding, nutrition is the fundamental you need to look forward to. Even the earliest bodybuilders had a keen eye on the nutrition, which plays a key role in the development of body muscle and strength. Without the intake of proper food, you cannot expect the desired bodybuilding results, irrespective of how had you train. Your muscle needs to regain the energy they lose during the workout, and this can only be achieved by having a proper diet along with training. If you want to get big, then you need to concentrate on your diet as well. If you don’t, you can end up coming across unfavourable results, rather than building any muscle strength. If you look into the past, the bodybuilders at that time had everything extreme. From extreme training to extreme diet was their way to go, and this was the reason they managed to achieve the required bodybuilding results without much effort. Speaking of the earlier bodybuilders, they used to take a day off during a week to ensure their muscles had enough to recover and grow as desired. During the late and early fifties, the use of steroids became common, and the bodybuilders used to rely on these artificial growth stimulators whose efficiency and productivity is still a question mark.The ideal time for working out is during the hours you think will be perfect for your body. Many People prefer working out in the morning or the evening when they come back from work. However, if you have a gym nearby your office, then you can train during the lunch break and then eat healthy. There are several options you can rely on, and you need to keep an eye on the daily work schedule you are faced with before setting yourself a time to work out.

 

Cardio Workouts

Cardio workouts, sometimes known as aerobic workouts or aerobic exercises, are one of the best ways to start improving your overall health and your fitness level. Cardio workouts (cardiovascular, in full) are those that raise your heart and breathing rate, getting the blood moving faster around your body. This will help you to burn off more calories, since the more active you are, the more energy you will use. Aerobic exercise increases your metabolic rate on a long term basis, which means that even when you are sitting still, you will be burning more calories than before you started your exercise program. If you have only just begun to think about exercise, then it is highly likely that your fitness level will be quite low. This is perfectly normal, but it does mean that you will need to start slowly. Bringing in any additional movement, within your daily routine, will be an excellent start. Think about simple changes that you can make, such as walking up the stairs instead of taking the elevator. This may not sound like much, but if it is done on a regular basis, you will soon notice an improvement in your fitness. You will be able to climb the stairs faster, without being out of breath, and walking up stairs is actually a brilliant method of toning the muscles in your legs. Other easy ways of getting more exercise into your daily routine include parking further away from your destination and walking the last part of the journey. This could be as simple as parking the car at the far end of the parking lot, instead of near to the doors. Do this both at work and when you go shopping, and the extra distance will soon start to add up. What are the benefits of cardio exercise? Cardiovascular exercise offers a wide range of benefits, when it is carried out on a regular basis. It is recommended that every adult does some form of it at least three times a week, for approximately thirty minutes at a time, though fitting this in can be difficult with the busy lives that most women now lead. This is why it is so important to stay active throughout the day, as even short bursts of activity will add up and you will start to see the benefits. Weight loss. So many women are trying to lose weight through dieting, but if this is the case for you, then your efforts will be much more effective if you also take part in regular exercise. In order to lose weight, you need to use up more calories than you take in, and this is easiest to address using both diet and exercise in combination. Evert time you move, you are using up calories, so staying on your feet as much as possible will soon show benefits. Even if you have a desk job, you can stand up and move when you are on the phone, for example, which will keep you active. Even just walking slightly faster than your usual pace will use some extra calories and help you to achieve your weight loss goal.

 

Exercise Can Reduce Your Risk of Disease.

 

woman-joggingMany lifestyle diseases, such as heart attack, obesity, stroke and more, can be prevented by undertaking regular exercise. Cardio exercise improves the flow of blood around your body, which reduces the strain on your heart and makes the pumping more efficient. This will have the effect of reducing your blood pressure, and this is a major risk factor for heart disease, including heart attack. Exercise also greatly reduces the risk of obesity, as active people are less likely to gain excess weight. It can also lead to a reduction in the “bad cholesterol”, or LDLs, which lead to heart disease by clogging the arteries that supply your heart with blood. It will also increase the level of “good cholesterol”, or HDLs, which offer even more protection against lifestyle diseases. Exercise can also reduce stress and boost your mood.It has long been recognised that aerobic activity can help to reduce stress levels by helping you to work off some of the tension you are feeling. It provides a physical outlet for your emotions, and is a healthy way of dealing with stress – much better than turning to alcohol or cigarettes, which are other common coping methods that people sometimes use. Exercise also boosts the amount of endorphins which your body produces. Endorphins are natural chemicals that act as both painkillers and antidepressants, boosting your mood and helping you to feel better, even if you have only been exercising for a short time. Improved energy levels - If you often find that you are short of energy after carrying out your everyday tasks, then this suggests that you would benefit considerably from a regular exercise routine. Improving your fitness by participating in an exercise program will mean that your heart and lungs are working more efficiently. This will increase the amount of oxygen getting into your bloodstream, and then it will be transported to where it is needed more quickly, along with all of the other nutrients that your muscles need in order to work. This will mean that your energy levels will increase and you will not be as tired when completing various tasks.

 

 

Better Sleep

If you have been struggling to sleep at night, or you wake up on a regular basis, then you may find that exercise will help to reduce your symptoms. It is important that you don’t exercise immediately before going to bed, as this can lead to the adrenaline from the activity still being present in your body, which will keep you awake and make sleeping even more difficult. However, as long as the activity is carried out at least three hours before you go to bed, you should notice the benefit. In the middle of the afternoon is the ideal time to exercise as far as your body is concerned, but this is rarely practical in today’s world.

 

 

Exercise Can Help to Prevent Osteoporosis

Osteoporosis is something that is generally associated with older women, and it is the thinning of the bones, leading to an increased risk of fractures. However, you can help to reduce your risk of developing this debilitating condition in the future by participating in exercise now. It is important that it is a weight-bearing form of exercise, in order to have this effect, so consider something like running or a dance class.

 

 

How to Exercise Safely


woman-exercisingIf you are completely new to aerobic exercise, then it is important that you start slowly. There are some tips you should follow in order to prevent injury, and these are particularly important for beginners, though should always be taken into consideration, however experienced you are. You will need suitable footwear for your activity. If you are taking up running, or have joined a gym, then this will probably be a pair of running shoes. Get these fitted properly at a specialist shop, where they will be able to advise you on suitable shoes. They may also offer to analyse your gait when you run, as this can affect the style of shoe that you need.If you are using the gym, you should make sure that you have a complete induction first. This will show you how to use all of the equipment correctly, which is important to help prevent injuries. It will also be extremely beneficial to plan an exercise program with one of the instructors. If you tell them what you are trying to achieve as a result of your exercise, they will be able to advise you of the best workout to help you reach your goals. As a busy woman with limited time, as most of us are, the workout routine they give you should be reasonably short. Make a point of asking about this, if time is one of your biggest concerns. You may be surprised to find that some weights routines are also incorporated into your planned workout. This is actually extremely beneficial, especially if your goal is weight loss. You will find that combining cardiovascular exercise and weight training will lead to even more fat being burned than cardio would manage alone, so even if you are sceptical, give it a try. The results after just a few weeks may surprise you.

Starting Slowly

As your body becomes accustomed to this level of exercise, pick it up even more by increasing the pace and walking for thirty minutes instead. If you can persuade a friend to join you, it will feel like less of a chore and more of an enjoyable activity, meaning that you are more likely to do it every day. If this isn’t an option, put a pair of headphones on and listen to music. This will act as a distraction and stop you from focusing so much on the exercise. What if I don’t take a lunch break, some of you might ask. You are entitled to do so, whatever your job is, so make sure you do. Getting away from your desk and moving around, even if it is only for a short time, is extremely healthy. Eating at your desk and sitting still all day, after all, will have contributed to the weight gain which you may now be trying to combat.

Quick Cardio Workouts to do at Home


When finding time to exercise is difficult, what you really need are some simple routines that you can do at home, in just a few minutes and without needing much in the way of equipment. Firstly, get yourself a skipping rope. Yes, this may take you back to your days at school, but it is excellent exercise, and will get your heart pumping quickly. The rope should just skin the floor as you turn it, and you don’t need to jump too high – just enough to allow the rope to pass under your feet. Skip as fast as you can for one minute, rest for a minute, and then repeat. Do this five or six times, which provides a good workout and will only take around ten minutes, including resting. Star jumps, or jumping jacks, can also be done just about anywhere, as long as you have space to lift your arms. As with the skipping, do as many as you can in one minute, and then rest for the same length of time. Repeat several times. Squat jumps are another easy cardio exercise. Squat down, with your hands by your knees. Jump up, reaching up to the ceiling with your arms. When you land (and try to do it softly, to avoid injury), immediately squat down and repeat. Do as many as you can in a minute. Jogging can also be a good option. Jog on the spot, but make sure you lift your knees high. This is actually more difficult to maintain than you might initially think, and you should keep going for an entire minute, if you can. Finally, do some lunges. Stand up straight, with your feet hip-width apart, then step forward and lower your body. Hold for a couple of seconds, then return to the start and repeat with the other leg. To introduce some variety into your workout, do each of these for one minute, with a minute’s rest in between. When this feels as though it is becoming too easy, then stick to the same exercises, but cut out the rest periods. This increases the intensity of the exercise, but shortens the time to just five minutes, plus your warm up and cool down, which should never be ignored. Finally, do the entire circuit twice without the rest breaks. This gives you a high intensity ten minute exercise routine, all of which can be done at home. All you need is a skipping rope and something to time your exercise with, and even if you don’t have a stopwatch, most phones now have this feature.

 

Nutrition

Basic Nutrition
proteins-nutritionNot all of the weight lifters intend to be professional bodybuilders, but still, nutrition is important to ensure you enjoy a sound life. Nutrition can serve as a make or break factor, therefore, you need to keep that in mind. If you work out regularly, then you cannot achieve the desired outcomes, without following a proper diet plan. If you are looking for a clear cut and precise formula, then you need to follow this. You should go for 20% of calories intake of protein foods, 40% from the complex type of carbs and the rest of calories from fibres and fats. If you follow such diet along with working out in the gym, then achieving the desired bodybuilding outcomes wouldn’t be an issue for you. When it comes to muscle strength, protein intake and gym training are essential. With a perfect blend of both the two factors, building muscles can become an easy task for you. To work out hard in the gym, you need to have enough proteins in your body. Without proper intake of proteins after work out, your existing muscle may get fatigued out, therefore, in order to gain muscle mass, you need to give thorough consideration to your diet. If you are concerned about various carbohydrates that substantial amount of time to breakdown, then you need to work that out and look to go with the carbohydrates that seem to work out well with your body requirements. The intake of carbohydrates is something you need to considerate about, as excess intake can pave the way towards various health illnesses. Therefore, you need to line up the food items you need to eat, keeping your body requirements in front.

Foods that Help in Muscle Building



Buckwheat Noodles

Not sure of which food items will provide the buckwheat noodles? It is the Japanese Soba, which is rich in buckwheat noodles. If you are fond of it, then you eat it as a thorough dish, otherwise, you can just toss it in the salad. These noodles are 0% fat, which helps you gain muscle mass, without putting on any fat.

 

Lean Ground Beef

Beef is a source of protein, zinc, vitamin B and iron. If you are looking for all this, then you need not be hesitant in going with the Lean Ground Beef, which can help you build muscle mass comprehensively.

 

Broccoli

Apart from being excellent in terms of gaining muscle mass, this green vegetable is more than handy when it comes to fighting the cancerous cells.

 

Cottage Cheese-Fat Free

If you are looking to enjoy all the benefits of whey in a food item, then cottage cheese has to be your way to go. You must go with the fat-free cheese, otherwise, you may end up gaining fat as well, part from muscle mass. You can easily flavour it with hot sauce, soy sauce, fish chives and ground ginger to enjoy a refreshing snack. If you are intending to achieve your bodybuilding goals, then one thing you need to keep in mind is that you should say no to the canned fruits, especially the ones with heavy syrup.

 

Canned Salmon or Tuna

If you are into bodybuilding big time, then you need to include this oily fish in your diet plan. With Omega 3 fatty acids, Canned Salmon or Tuna or even Sardines can help you achieve your bodybuilding goals ideally. You can directly eat such oily fish from the can or you can mix it with salads. If you are looking for a healthy afternoon snack, then Tuna or Salmon mixed with chopped boiled eggs can serve you ideally.

 

Turkey Breast

If you are looking for a high protein food, then Turkey food can serve you ideally. It can be an ideal post-workout food you can go with. The old-school bodybuilders used to eat it in a large quantity, and this is because of the benefits it can bring about in terms of bodybuilding and muscle growth.

 

Oatmeal

This is another carb which digests slowly. It can be used as a pre-workout snack as it offers the energy required by the body to endure the muscle fatigue during the workout. If you mix it with a protein powder, the end result could be a fine afternoon snack.

 

Lean Beef

Small piece of beefsteak can come good anytime. With loads of proteins and fats, you can give your body plenty to cheer about, especial after a workout. If you are looking to have it in higher proportions, then the lean beef can be ideal for a post-workout meal.

 

Pork Loin

This flavoured and tender meat is ideal for those looking for taste coupled with high intake of proteins. Moreover, it is low in fats, which is even better for those looking to grow muscle mass. Pork ribs are famous for the flavour and tenderness they offer.

 

Chicken Breast

Though, the presence of fat is there, but still, chicken is rated as one of the finest foods in terms of bodybuilding. You can cook it various ways, and this is what adds to its beauty. If you eat chicken regularly while hitting it hard in the gym, then you can achieve your bodybuilding goals without much hassle.

 

Sprouted Grains

sprouted-grains

If you are looking for food items that can easily be digested, then sprouted grain bread can be an ideal pick. With zero fats, you can expect the desired outcomes without putting up much fat. If you eat sandwiches a lot, then you should try going with the grain breads. If you are having difficulty in finding these, then you should refer to the natural food stores to buy the grain breads.

 

Eggs

Eggs are rich in essential fats and proteins. If you are looking for a perfect post-workout meal, then you can include the hardboiled eggs in your list. These were thought of as a food item which can bring about obesity, but the recent research has shown that this isn’t the case. Properly cooked/boiled eggs are more than handy in terms of building muscles.

When finalizing the foods you need to go with, ensure you consider the foods that can boost your metabolic rate. High protein and high fibre foods can be ideal in that regard, but mustard, chilies. Water and green tea can also serve the purpose greatly.You also need to consider fruit intake, which can help you immensely. You should look to go for the fruits that are rich in Vitamin C, and Citrus is one of them. It helps your body to release the unnecessary fats from your body. Lemon, Lime, Grapefruit and Orange are other fruit types which you need to consider. Apart from these, Apple is another fruit which you should eat a lot, primarily when you are in the process of building muscles.According to a modern research, it is established that the calcium present in the dairy products can be an excellent fat burner, and this is what people need when they train hard in the gym. Calcium is essential for the body and instead of going with the calcium supplements; you should opt for the natural products, i.e. the dairy products. When you do heavy weight lifting and strenuous workout, you need to ensure your body is never deprived of energy. For this reason, the intake of carbohydrates and proteins become essential. The following is a list of foods that will help you increase your energy levels, which can help during workout sessions.

 

Oatmeal

It can serve as a great midmorning snack or a superb breakfast. As Oats offer plenty of energy, you should not be hesitant in going with these. The energy you get from oats tends to stay for a long period of time.

 

Coffee

When it comes to beverages, it is second on the list of most popular beverages there for the taking in the US. The presence of caffeine gives you the required boost which is something you need to look forward to. Over usage of coffee isn’t a wise thing to do, as it can bring about fatigue.

 

Chick Beans, Lentils and Navy Beans

As these legumes are low in fat, so you can count on these without any second thoughts. If you aren’t used to beans, then you need to start with small portions to ensure your metabolism isn’t affected in any manner.

 

Water

Without proper intake of water, your body cannot absorb the vital nutrients and get rid of the ones the body doesn’t need. Water helps you generate energy by allowing for digestion. Being dehydrated doesn’t help, so you need to keep this aspect in mind.

 

Bananas

It is a muscle boosting snack which can be an ideal post-workout food. As these are easily digested and offer ample energy, you should eat bananas more often than not, primarily if you train hard in the gym.

 

Sardines

These fish are high in energy and can boost your energy level big time. With substantial quantity of amino acid, sardines can help you with the required muscle growth goals. Moreover, brain functioning can also be enhanced by eating sardines.

 

Chocolate

The sugars present in chocolates not only help you increase the energy levels, but there are other characteristics as well. Chocolates help in digestion and the increase in sexual appetite is also inked with chocolates.

 

Steak

This red meat can be ideal for those looking for mouth-watering meal which can also help in gaining muscle strength. If you are looking for ideal results, then you should go for smaller portions of steak, rather than one large meal.

 

Healthy Fats

Avocados, almonds, nuts and seeds offer the healthy fats you can look forward to. These include the essential Omega 3 and Omega 6, which can help you immensely.

 

Yogurt

It is an energy booster, and the presence of magnesium can help you ideally. Other than yogurt, other dairy foods like cheese, cottage, skim milk etc. are essential for your body, especially when it comes to bodybuilding.

 

Dietary Supplements

Sports_Nutrition_SupplementsWith attention grabbing advertisements, you cannot really tell if a particular supplement would work or not. When you see the stars of bodybuilding world endorsing a dietary supplement, you tend to go for it more often than not. But you need to keep in mind the fact that the bodybuilders who appear in the ads are all paid for to advertise the supplement, so you better go with a sound thought process before actually buying a dietary supplement.On the other hand, there are several reputable companies that come up with their own dietary supplements. Before going with any of these, you need to ensure there are no side-effects. Moreover, you also need to consider your body requirements before jumping to any conclusions and buying the dietary supplements. Met-Rx is one of the reputable companies that produce supplements for bodybuilders. When it comes to supplements, there are several factors you need to consider. The supplement you are intending to buy should be all protein, without any fillers, no sugar, no carbohydrates and no syrup. If you keep these aspects in mind, then you can certainly come across an ideal dietary supplement that can cater to your body requirements ideally.There are several types of supplements.

Protein Powder

It is composed of pure protein, which is extremely handy for your body. For athletes and bodybuilders, they need to double their intake of protein as compared to average people. This is because of the fact that the body of bodybuilders is subject to extreme training, therefore, the protein requirements are enhanced as well.

 

Meal Replacements

These are the meal replacements which are actually a powder which is to be mixed with whole milk or water. If you want, you also blend fruits into the mixture, which makes it extremely tasty and full of energy. Apples, bananas, blueberries and peaches are the most common fruits you can blend into the mixture. Peanut butter is another option you can consider. These meal replacements are high-protein which can cater to your diet requirements serenely.

 

Fat Burners

If you are looking to overcome the excess fat from your body, then these fat burners can be handy. These compounds increase the body temperature, which helps in achieving the metabolic rate that can be handy in overcoming body fat. There are a number of trade names and brand names under which these burner supplements are projected and marketed. Before buying, you should check the ECA stock, which can give you an indication of the content there in the supplements. These fat burners are helpful in increasing the metabolism, resultantly; you can get rid of the excess body fats.

 

L-Glutamine

Amino acids are essential for your body, and when you train extensively, you should look for appropriate intake of amino acids. When you train hard, more than 50% L-Glutamine in your body is consumed. Therefore, it becomes essential for you to regain the lost amino acids, and the best way to do it is to use the L-glutamine supplements. Regular intake of this amino acid ensures that your body muscles don’t deteriorate after the workout session.

 

Green Tea

tea-farmhouse-hand-fresh-greentea

If you are following a weight loss program, then you need to add green tea in your diet plan. Though, green tea alone doesn’t help in reducing weight, yet an overall combination of low-caloric food can help you get the job done. If you cut down your calories and eat green tea daily, then the chances of you achieving your weight loss goals are increased. It is essential that you do not rely on green tea alone; rather a complete diet low in calories should accompany green tea.

Facts you need to consider- 3,500 calories daily corresponds to one pound of body fat. If you are looking to lose one pound of body weight, then you need to keep these figures in mind. If you are looking to lose one pound every week, then you should cut down your daily calories by 500.

According to a Japanese research, drinking five cups of green tea daily can help you get rid of 70-80 calories per day, which can be helpful in weight loss goals. If you persist with it and don’t change the rest of your diet, then you can lose 8 pounds of your body fat in one year. If you reduce the calorie.

 


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