Muscle mass gain for women – Everything you need to know!
The main problem of women I still hear when their fitness coaches tell them to lift weights is that they do not want to gain too much in muscle mass. If you believe that, I'm here to reconfirm that it will not happen! Let's see how muscle mass gain for women can be accomplished without making their bodies look like bodybuilders' ones. The testosterone story Testosterone is the hormone responsible for increasing muscle mass in men. Female testosterone levels are a small fraction of those in men. In order to express myself more scientifically, in figures, the normal testosterone level of a man is in the range of 200-1200 ng/dl while for women is at 15-70 ng/dl. So, overwhelmingly smaller. Even when men are at the lower end, they are more than twice as high as women when their testosterone levels are at maximum. The average testosterone levels in men are 700, while in women 42.5. Therefore, men have 16.47 times more testosterone than women. Have I convinced you that women do not have the hormonal support needed to increase muscle mass as men? So the fear that you will turn into an female Arnold Schwarzenegger is impossible, physiologically speaking. But what is the explanation for bodybuilding women? I'm sure you've seen a lot of muscular women with a masculine look and without any kind of womanhood. The real reason why this happens is because those women are taking exogenous testosterone injections and more certainly a lot of anabolic steroids. When women take exogenous testosterone and steroids, it is possible that their looks to turn into a more masculine appearance, with much more muscular mass, redistribution of body fat from women's specific storage to that typical of men, voice thickening, and other effects specific for men. The idea is that if you do not take exogenous testosterone or other steroids, you will not turn into a male if you lift weights. However, I must point out that you will develop muscles, but they are much more beautiful and toned. Studies and research on muscle mass gain for women Studies have shown that men and women do not have to train differently. If you are a woman and you want to develop some muscle mass, thus improving your body shape and strength, then you will have to train with heavy weight too. More precisely, this means that despite the much publicized exercises of dozens of small-weight reps advertised as 'suitable for women', you will have to lift heavy weight and provoke yourself more each training session. I'm not saying that you can not get benefits from many small weights lifting reps but it's not the optimal way to shape yourself as a woman. Overview of repetitions number and their results:
It is a very simplistic view of the effect of the number of repetitions, as there are many adaptations made over time. Diet and nutrition We've already learned that men and women do not have to train differently, but when it comes to eating, the similarities still apply? Should we, the women, eat differently from men? Not quite, not exactly. Metabolism of men and women does not differ much more. Of course, the metabolism of women is designed to burn a higher fat rate compared to carbohydrates in comparison to that of men. This is one of the reasons why women do better on low-carbs diets. The only thing that should really be adjusted is caloric consumption. Women need fewer calories than men because men have more muscle mass and less fat (referring to total body mass) compared to women. The amounts of protein, carbohydrates and fats will be divided as the number of calories will be different. If we have decided that there should be no differences in training or diet, then why do women commit the same mistakes? Maybe because they are not informed. I have often heard through the media that women should eat a yogurt and a banana, possibly even skimmed yogurt. Do not get me wrong, it's OK to eat light yogurt, but where do you get the essential fatty proteins and acids from? If you are a woman who does sports and who wants to tone her body, you will need good protein and healthy fats. Muscle mass supplements for women When it comes to supplements for muscle mass, most people tend to think directly at steroids. But, supplements for muscle mass include a huge variety of supplements, as well as anabolic steroids. However, muscle mass supplements for women are another thing. Women who just want to tone their body and replace the adipose tissue with sexy and lean muscles shouldn't opt for steroids or other bodybuilding supplements designed for men. Steroids and other muscle mass supplements for men are designed to increase the testosterone levels in the body in order to increase strength, resistance, muscle mass, and power. Women, however, won't target testosterone boosting since such action will make them lose their womanhood. Thus, muscle mass supplements for women have to include BCAA, proteins, vitamins, and minerals, as well as plants extracts which are having anti-inflammatory properties and fat reduction properties. Crazy Bulk steroids alternatives supplements for women, as their manufacturers say, are promoting the idea of 'Strong is sexy', for their women clientele. Crazy Bulk supplements are designed to be alternatives to anabolic steroids, but some of their products are suitable for women consumption, as well, as it follows:
And if you're wondering about the price, then you should know that Clenbutrol costs $61.99, Winsol costs $61.99 and Anvarol costs $54.99. All these products come with free shipping within the US, the UK, and the EU countries, while for the rest of the world the shipping and handling fees will cost you only $9. The woman's nutrition guide Back to the nutrition now because the nutrition is the most important aspect when deciding to lose some weight while building muscle mass. As for women, the basic rules that any woman should respect are as follows. 1. Calorie control The most important factor in a diet is how many calories come in and how many calories are consumed, and the total calorie count will determine whether you will lose weight or gain weight. Too many calories will lead to fattening. But if you do not eat enough calories you will not develop muscle mass. It is vital to calculate your calorie requirement to lose fat and develop muscle. 2. Handling Macro-nutrients If the number of calories is the most important factor in a diet, the proportions of proteins, carbohydrates and fats can dictate whether what you gain or lose is by weight or muscle mass. A diet in which you have 80% carbohydrate, 10% protein and 10% fat will produce different results in comparison to a diet containing 40% carbohydrates, 40% protein and 20% fat. 3. Keep yourself hydrated You must drink water every day. Try to drink at least 8 glasses a day, as well as the media say. The 2L water thing is not a myth. It helps to detoxify and it seems that in some people it also work to inhibit appetite. 4. Quality control Choose fresh, integral foods instead of expensive pre-cooked, processed, harmful foods. Nicely packed foods often contain all kinds of preservatives, such as sodium or saturated fats, and often have high levels of sugars. 5. Insulin control Insulin is the storage hormone. When it is secreted, fat burning is aggravated. Insulin secretion control is achieved by eating low-carbs foods, which will reduce the risk of weight gain and improve the weight loss process. Stable sugar levels improve the level of energy, but also the entire mood. If you are careful, all diets are based on insulin control, which will lead to the development of more toned muscles with very little fat storage. 6. Suitable proteins To increase muscle mass you need to feed yourself with enough proteins to support the creation of proteins for the new muscles. 7. Essential Fats Essential fatty acids are vital to the proper functioning of your body. Fats have not been associated with diets and have become the 'black sheep' of food because of the fashion started in the 80s and early 90s. Essential fatty acids are necessary for the body and must be part of a healthy diet. Eating fats will not fat you up. What's more, most fats even support the whole process of fat loss and fat burning. Do not be afraid to eat good fats, since they are not enemies. Given that women tend to burn more fat when compared to carbohydrates, carbohydrate-low diets work better for them. In conclusion Muscle gain for women is not taboo and many women have understood that having well defined muscles is sexy. However, they shouldn't opt for more than some sexy, lean muscles, since that would make women look like men and, I guess, that's not what all women want. Essentially, women who love going to fitness and gym rooms will always hope for a toned body while keeping their sexy shapes (womanhood, in one word). These being said, Crazy Bulk muscle mass gain for women are, at the moment, ideal for those ladies who want to replace their adipose tissue with lean muscles, while increasing their strength and endurance to effort. Remember that 'strong is sexy' in women. Read more: https://diets-usa.com/crazy-bulk-reviews/
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