Advantages of muscle building in women
Almost every woman at least once in her life makes a commitment to improve her appearance by losing weight or toning her body. Muscle building is the best way to do this. In addition to an aesthetic effect and weight loss, it also brings better performance in everyday life.
Suddenly it is no longer difficult to climb stairs or lift heavy objects. This is often not the case with diets, as they only lose weight (i.e. also muscles). The muscle build-up training also improves posture due to the stronger trunk muscles.
The tissue is tightened (more effectively than with creams that advertise this), which of course depends on the initial weight. Finally, regular muscle building training has a positive effect on mood. The athletes feel more balanced and are proud of the goals they have achieved.
Muscle building and weight loss
Many women initially find it easier to go on a diet or avoid a meal instead of doing regular training. This usually leads to weight loss at first, but it is mainly water and muscle mass that are lost, not fat. In addition, most strict diets are very mood-altering, making it even more difficult to achieve the goals set.
Therefore, muscle building is a much more effective way to reduce body fat. The training program should therefore be accompanied by a nutritional plan that includes regular, adequate meals. This plan should contain all three basic nutrients (carbohydrates, fats and proteins) and produce an overall negative energy balance.
This means that slightly fewer calories are consumed than are burned. Most of the time, this requires a close examination of the daily diet. The basic principle here is that, ideally, food should consist of only one ingredient. In this way, “sugar traps” and “empty calories” (i.e. calories that are ingested but do not fill up in the long term) can be avoided.
Basic exercises for at home
No highly complicated fitness equipment is needed to build up muscles in women. Even simple exercises can bring success. Women can of course use the same exercises as men.
Even if they can use less heavy weights due to natural circumstances, these exercises are also effective for muscle building in women.
- Knee bends (for firm legs and buttocks): they can be varied very well, to increase the difficulty they can be done on one leg or with extra weight on the shoulder.
- Lunges (also for legs and buttocks): at first they are also a good coordination exercise, to make it more difficult dumbbells can be taken along.
- Pull-ups (for a strong back): on the pull-up machine in the gym, the exercise can be supported and made a little easier.
- Bench press (for pectoral muscles): bench press appeals to the opponents of the back muscles and is therefore essential for a balanced trunk. In addition, contrary to popular belief, it is not a purely “men’s exercise”.
- Cross lifting or hip lifting (for buttocks, lower back and rear thighs): this exercise is also included in many abdominal-leg-butt programs and is very easy to perform. By raising the feet, the exercise becomes more difficult.
- Crunches or trunk bends (for the abdominal muscles): a strong abdomen is also an important factor for good posture. However, the “six-pack” is only visible when the body fat percentage is relatively low.
