If you’ve always wanted to achieve the lean and toned up feminine look, now is the perfect time to do it. After reading this article, you will be able to learn about the steps you have to take to begin your fitness journey. Generally, there are three important principles that need to be followed to make sure that you will achieve the best results. We will be discussing about the most common questions regarding female muscle building to help you achieve your desired muscle gains.
PRINCIPAL #1: Progression Following A Structured Weight Training
All resistance training exercises make use of some level of progression. It means the increase of exerted strength while performing a certain activity in a period of time. Another term used for progression is strength training. However, strength training actually differs from trying to achieve aesthetic improvements or having a goal to improve on endurance. There are two very important factors which influence effective muscle gain, volume and load. Volume is the total amount of work being performed in repetitions. For example, if you do three sets of five squats, you will have a total volume of fifteen reps with a heavier load. On the other hand, if you do four sets of fifteen squats, you will have a total of sixty reps with a lighter load. The amount of weight in the equipment you’re using is called load. Once you progress in your fitness routine over time, you can begin increasing your load. It’s very important that you stick to a structured weight training routine so that you can remain focused on your goals without feeling tempted to give up or to eat unhealthy foods.
PRINCIPAL #2: Prioritizing Calorie Surplus
It can become very confusing for some people to understand the right types of nutrients their body requires in order to gain muscle mass. Most people say, “I desperately want to build muscle mass but I don’t see any improvements on my body.” or “Even though I want to have bigger and more toned muscles, I do not want to gain weight.” The answer to this problem is simple, calorie surplus. It is an essential requirement of the body in order to successfully build muscle mass. This means that if you want to effectively build muscle, you should be eating more food than your body is burning. To help you determine the results, you can calculate your maintenance intake. This is done by multiplying your current body weight with thirteen or fifteen. If you’re not mostly active throughout the day, you can multiply by thirteen but if you’re very active, then use fifteen. After you have successfully identified your maintenance intake, it’s important to ensure that you’re consuming more food to ensure increase in muscle mass. The total calorie intake is made up of three important macronutrients which are fat, protein and carbohydrates. Fat should take up twenty to twenty five percent of your total maintenance. For protein, it should be .08 grams to about 1 gram per pound of your body weight. For carbohydrates, it should fill up the remainder of your total maintenance intake.
PRINCIPAL #3: Stress Management & Recovery
In building muscle mass, recovery is always one of the most overlooked factors. Generally, people are too focused on their diet and training so they forget the importance of recovery. The recommended hours of sleep per night is eight hours. If you’re consistently getting less hours of sleep than that, it could affect your recovery process negatively. People who work for long hours usually do not meet this quota which means that their bodies are not getting enough recovery time. If you’re one of the many people who are not getting enough sleep, it’s time for a change. It’s important to understand that lack of sleep translates into feeling stressed out. Additionally, a person who doesn’t get the right amount of sleep experiences abnormality in hunger levels. This means that if even if you’re not necessarily hungry, you’ll end up eating excessive amounts of food. As a result, it would be very difficult for you to achieve your desired muscle gains. There are plenty of benefits of having good sleep each night which includes promoting a healthy immune system functions, improving a person’s overall mood, getting the proper amount of recovery and being generally healthy.
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