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Women and Body building

Mar 21, 2008
As more and more women are getting ready to go to the gym to improve their strength and tone up their bodies, women body building is gradually becoming a more mainstream fitness activity. Women have finally realized the benefits of body building and love the results enough to keep them sticking on with it.

Initially, women were not encouraged to get involved in body building because the people were not aware of the multiple benefits associated with it. The little interest that women had in bodybuilding was immensely diluted by the numerous myths shrouding female bodybuilding, the most significant myth being the risk of growing huge due to bulking. Women were also scared that they might need to invest in very expensive exercise equipments or enroll into a bodybuilding program which they fear to be expensive. But today, the scenario has changed and more and more women are entering the world of female bodybuilding either by enrolling in a gym or by performing exercises at home itself.

The basic difference between women's bodybuilding and men's bodybuilding is 'biological difference'. For instance, when steroids and supplements are taken to increase testosterone levels in the body to promote muscle growth it can result in embarrassing side effects in the female bodybuilder's body such as deepening of the voice, more hair growth over the whole body, etc.

Women bodybuilders must first chalk out a fitness goal for themselves depending on their health condition and needs. Then they must design a weight training routine by taking valuable inputs from their personal trainer or experts at the gym.

For effective muscles building, you must take a high calorie diet and you need to increase your protein intake drastically (at least to 2 gm/kg of your body weight). Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session. Women bodybuilders need to take more iron in their diet, in addition to a lot of other minerals and vitamins.

You must allow ample rest to your body between successive workouts. Rest period allows your muscles to recover from the stress and exertion of the workouts. Every bodybuilder must take the much needed rest to allow sufficient time for repair and recovery of the strained muscles. Ideally, experts suggest 3 days of workout alternating with 2 days of rest as the most ideal workout routine.

Initially, start your weight training with relatively easy resistance exercises than very hard ones to avoid injuring yourself. First of all, try to learn the proper technique for performing each exercise correctly. Use minimum weights initially and then gradually scale up the weights used for each exercise. You need to focus on toning up your thighs, hips, abdomen and arms. You can perform exercises such as squats, dead lifts, lunges and bench presses.

You can workout at home instead of going to the gym using free weights, stretch bands, dumb bells and calisthenics (here you use your own body weight). You need not overstrain yourself. You can simply workout for just 2 to 3 times per week for as much as 30 to 45 minutes, and take 2 days gap in between 2 subsequent workouts. When you perform each exercise, you must do 2 to 3 sets and 8 to 12 reps of each set. You must employ progressive overload when you are able to complete a fixed number of reps comfortably.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly recognized, extensive muscle building package.
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