Female Bodybuilding Training and Nutrition Instructions for Getting a Toned and Sexy Female Bodybuilder’s Physique
May 11th, 2011
There are a lot of misconceptions when it comes to the topic of female bodybuilding.
In this posting I will expose one of the most popular lies regarding bodybuilding for women, provide expert advice on starting and following a female bodybuilding program, explain why women require only slightly different nutrition and weight training programs than men, and give instructions for developing a tight, toned, sexy and attractive female physique.
Let’s start by looking at one of the most popular myths regarding bodybuilding for women.
Myth: Women’s Bodybuilding Produces Unattractively Muscular Physiques
Just about every female I have trained or consulted was quick to tell me that they didn’t want to lift heavy weights for fear that they would build large amounts of muscle and lose their feminine figure. While I don’t blame them for having this concern, the notion that lifting heavy weights would lead to masculine amounts of muscle is false.
Because women have a higher estrogen to testosterone ratio than men, it is much harder for women to build significant amounts of muscle than it is for male bodybuilders. Training with heavier weights is the best way to build muscle and women bodybuilders do not need to worry about losing their feminine figures as they will gain muscle mass at a fairly slow pace and will not lose their lady-like figure.
Women who develop unattractively muscular physiques (like the ones you see in bodybuilding competitions on television) get those bodies as a result of extremely heightened testosterone levels stemming from steroid use. Natural female bodybuilding does not produce that kind of muscle growth and women who are not using steroids needn’t fear developing a masculine physique – regardless of how they are training.
Using the female bodybuilding principles and techniques that I will share with you in the rest of this posting will produce a tight and toned physique, with muscular curves and a sexy midsection, which is the type of body that men are most attracted to and the type of body that other women will be jealous of.
Now that I have hopefully convinced you that bodybuilding for women is nothing to be afraid of and is the perfect way to get a sexy and feminine figure that you can be proud of, I am now going to discuss the most important aspect of any successful bodybuilding program – nutrition.
Female Bodybuilding Diet Plans
While most male bodybuilders spend a relatively small percentage of their time cutting fat, because the most physically attractive female physique will be a lean and toned one, women bodybuilding programs should be almost exclusively centered around burning fat and maintaining lean body fat percentages. The only way to develop and maintain a lean physique with low levels of body fat is by following a fat loss diet plan.
If you aren’t willing to commit to being disciplined in feeding your body for success, do not expect to make any kind of significant bodily improvements.
I can tell you from my own personal experience that failing to feed your body for fat loss results is the surest way to make very little progress at transforming your body, and will ultimately lead to your becoming so frustrated that you may even give up on your bodybuilding or fitness plan altogether. Without fail, when I am following an effective fat loss nutrition plan, I am able to measure positive changes each and every week.
You can find detailed instructions on eating for fat loss on my posting on how to get ripped, or you can click on the following link to check out a video that will explain how to formulate a personalized fat loss nutrition plan:
Develop Your Own Personalized Fat Loss Nutrition Plan
The only real difference between bodybuilding diets for women and men is that diets for women should provide fewer daily calories in order to account for the fact that their metabolisms are slower than that of men.
Supplements for Female Bodybuilding
Steroid-free, natural female bodybuilding can provide fantastic results, with or without supplements. The only two supplements that I would recommend for most women bodybuilders are pre-workout caffeine pills and
whey protein powder.
As I explained above, women bodybuilders will be predominantly focused on building a lean and tight physique. As such, fat burning should be their number one priority. Taking a caffeine pill (or drinking a cup of coffee) about thirty minutes before your workouts will lead to greater amounts of fat burned during and after your workouts and is the best of any pre workout supplements for women in terms of enhancing fat loss during workouts.
Most people do not realize that pre-workout caffeine pills have been shown to provide fat burning benefits comparable to any of the expensive fat loss supplements you will find online or in any fitness store.
For more on the benefits of supplementing your workouts with caffeine, see my caffeine pills review.
Whey protein powder is a supplement that no bodybuilder should be without, regardless of their gender. Your women’s bodybuilding diet plan should consist of as many as 6 meals per day. Consequently, it is inevitable that there will be times when you either don’t have the time to prepare and cook your meals, or just don’t feel like cooking.
At times like these, having a tub of whey protein on hand will serve as an easy way to provide your body with the protein required for any given meal – without consuming much of your valuable time.
Always remember that supplements are not necessary with any bodybuilding program in order to make dramatic improvements to your body. However, caffeine pills and whey protein powder are two supplements that are worth having around to help aid in lowering your body fat levels and give you a convenient way to provide your muscles with the protein required for recovery and development.
Weight Lifting and Strength Training for Women Bodybuilders
The most effective weight lifting and strength training for women bodybuilders is actually not much different than what male bodybuilders should use. Muscles in both men and women grow during times of rest, after being sufficiently overloaded, as long as they are supplied with the right nutrition.
The only real difference between the way male and female bodybuilders should train is that female bodybuilding workouts should be limited to no more than 3 or 4 weight training workouts per week, while male bodybuilders can handle as many as 5 days per week without becoming over-trained.
The largest reason that women need to slightly limit their weight training has to do with their testosterone production. The hormone, testosterone, is directly responsible for muscle recovery and muscle growth. Since woman bodybuilders will naturally have significantly less testosterone, it is imperative that they provide their muscles with extra rest for full recovery between workouts. While men can train as many as 5 days per week without affecting their results, women should train with weights no more than every other day to ensure that their muscles are able to adequately recover following each weight training workout.
Women who weight train any more than 3 or 4 days per week will be in danger of becoming over-trained which is a state in which your body will slow muscle production and store greater amounts of fat, among other things. This is obviously undesirable and should be avoided at all costs. Some other symptoms of being over-trained are irritability, lacking levels of energy and immune system deficiency.
I am not going to go over a specific set of female bodybuilding workouts in this posting, but if you are looking for a customized workout program for women, I have found Kyle Leon’s Customized Fat Loss Program to be a great resource for helping women bodybuilders to quickly improve their bodies through effective training and nutrition.
Cardio Workouts for Women
While female bodybuilders should limit their weight training to 3 or 4 days per week, cardio workouts can be performed as often as desired because cardiovascular exercise does not put the high level of stress on the body that weight training does. Cardiovascular exercise is an extremely important element in female bodybuilding because of the fat burning benefits associated with participating in consistent cardiovascular exercise. Because women will look their sexiest when they are lean and toned, lady bodybuilders should do their best to fit in at least five 30 minute cardio sessions each and every week.
The type of cardio being performed is actually not that important. The important thing is simply doing the workouts each and every week. For the best cardio fat burning results, your cardio workouts should be performed first thing in the morning (before eating breakfast) or immediately after weight training. If you can’t fit your cardio workouts in at these times, don’t worry, doing them at any time throughout the day will still allow you to burn off unwanted body fat – as long as you commit to at least 5 cardio workouts each week.
Thirty minutes of cardio at just about any intensity level will be sufficient to shed fat. However, if you want to maximize your ability to shed fat, you will want to maintain an optimum fat burning heart rate. Click on the link below to discover your ideal fat burning heart rate zone:
What is Your Optimum Fat Burning Heart Rate Zone While Doing Cardio
Making Cardio Convenient
It can be a hassle to find time to commute to and from the gym for a 30 minute cardio workout. If you are serious about your long term health, I strongly recommend purchasing a treadmill or elliptical machine to keep in your basement or workout room at home. This will make it much more convenient for you to get in your cardio workouts each week and will lead to fewer skipped cardio workouts.
I have a treadmill and an elliptical machine in my basement, but I spend most of my time on the elliptical machine. There are many low quality ellipticals out there so you want to make sure that you purchase one that is sturdy and comfortable to use. Otherwise, you won’t enjoy using it and the elliptical machine that you thought was a great deal will end up collecting dust.
I tried out many different ellipticals before finally deciding to purchase the E7 Endurance Elliptical from Body Solid. It is extremely smooth, sturdy and comfortable. If it is in your budget to purchase a piece of cardio equipment, I highly recommend checking out the E7 elliptical.
How to Get Sexy Female Bodybuilder’s Abs
As I explain within my posting on training and eating for getting ripped, the question of how to get ripped abs is a popular one, so I wanted to quickly explain how to get ripped abs. The only thing that separates someone with six pack abs from someone that does not is their amount of stomach fat. Even if you have never performed a sit-up in your entire life, if you have very little stomach fat, you will have six pack abs. Sure a little abdominal muscle development will help, but it is not required for men or women to get 6 pack abs.
If you want to know how to get sexy female bodybuilder’s abs fast, the answer is simple – lower your body fat! In fact, lowering your body fat is a requirement for having well-defined and toned muscles as well which is why trimming body fat is so important when it comes to developing a sexy and toned physique.
If you want to know more about how to get sexy abs, you can subscribe to RippedOut.com and I will send you a free copy of my book, Ripped Abs Now.
Final Note on Female Bodybuilding
Far too many women waste their time with light-weight workouts that are ineffective at building and toning their muscles, leaving them unsatisfied with their physical improvements after months of consistent exercise. If you are a woman who wants to develop a tight and toned physique, intense weight training, cardiovascular workouts and a custom nutrition plan will get you the results you are looking for.
I love to hear about so many more women gaining an interest in female bodybuilding. Having a strong and fit physique is not something that is only beneficial to men and it is great to see so many women committing to a fit and healthy lifestyle.
Honest women will admit that a lean and toned physique is something that all women aspire to have, and the truth is that female bodybuilding, as explained in this posting, is the only way to make that happen!
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