Strong men with mountains of muscle - the bodybuilder has been male in the imagination for generations. But times are changing, as women are now increasingly picking up dumbbells and lifting heavy weights.
Some focus on building muscle , others want to get their problem areas into shape. In this article you will learn what is important in women's bodybuilding and what role nutrition plays in achieving your goals.
Why strength training is worthwhile for a woman
There are many good reasons why women should no longer leave the gym to men and should also use heavy dumbbells and weights:
A team of researchers from the USA and New Zealand has shown how strong muscles can help you lose weight and maintain your dream figure. Because bodybuilding can help increase your basal metabolic rate.
This means that the muscles continue to burn calories even when you are lying relaxed on the sofa after training. Athletes who are already in shape can eat more without gaining weight.
Because the more muscle mass there is, the more calories your body can burn.
However, with one caveat: Do you want to get rid of excess pounds and have a defined body? Then, according to scientists, it may make sense to build up the muscles first and not exceed the calorie balance. In the second step you can tackle a diet.
However, some women take the opposite approach and lose weight before venturing into the studio - here you should choose the option that makes you feel more comfortable.
Benefits for women when it comes to muscle training
Still hitting the treadmill to sculpt your body? While you'll lose weight with cardio, this type of exercise is less than ideal if you want to tone your body and muscles .
If you start with targeted muscle training , you can shape the individual parts of your body and thus tighten your problem areas.
Lifting heavy weights could also have a positive psychological effect.
Female bodybuilders automatically increase their performance. It is precisely this feeling of being able to tackle it in the truest sense of the word that has a lasting effect on self-confidence.
Another advantage: The stronger muscles that develop could help reduce or prevent back pain. This is the result of a study from the USA .
Especially those who do sedentary work can create valuable balance with strength training and do something for their appearance and health at the same time!
The ladies don't have to worry about bulging muscles. According to a study by a Canadian university, muscle development differs between the two sexes .
If bodybuilders are women , they also have less pure muscle strength at their disposal. According to scientists, men have 50% more muscle strength. But this is obviously due to the increased muscle mass .
Since the production of the hormone testosterone increases significantly in men after puberty, this automatically leads to more muscle strength . The published research shows that the ladies have less muscle mass .
However, if muscle mass is compared to body weight, the sexes are almost equally strong.
For training, this means: Female bodybuilders use weights to shape their bodies wonderfully, but are unlikely to build mountains of muscle like the men of creation - and that is usually the goal of the women.
Building muscle - is there a special training program for women?
Basically, the exercises do not differ for both genders. Both men and women have the goal of activating the muscle groups in the first phase of training.
Experienced trainers recommend completing each exercise in three sets of about 15 repetitions. In the first three months, the weight should be increased step by step - at the same time the repetitions decrease to 8 to 12.
Other exercises that challenge the muscles include:
- Push-ups
- Dips - backward push-ups
- Planks - trunk bends
- Pull-ups
- Squats - also with dumbbells
- Lunges for the thigh muscles
It is important that you ensure that all workouts are carried out properly. Small errors often creep in, especially with equipment - this reduces the training effect and can at the same time lead to a higher susceptibility to injuries.
If you are just starting or getting back into strength training, we recommend working with a professional fitness trainer . He will create a training plan tailored to you and ensure that all exercises are carried out correctly .
Nutrition plays an important role in women's bodybuilding
As a study from the University of Michigan shows, muscles get the energy for growth from proteins . You should therefore ensure that you consume sufficient protein both on training days and during non-training periods.
According to the results of the study, this is between 1.6 and 2.0 grams of protein per kilogram of body weight per day. The exact amount depends on the intensity of the training and how long you have been bodybuilding .
According to the researchers, beginners are well advised to consume 1.6 grams of protein per kilogram of body weight per day. When it comes to protein intake, a lot doesn't help much.
Because in laboratory tests it turned out that above the amount of 2 grams, the body no longer utilizes the excess proteins. This means that muscle building cannot be accelerated .
A study carried out at universities in Salerno and Naples, Italy, even shows the danger of a permanently increased protein intake. This can potentially lead to kidney damage.
How much protein female athletes should consume per meal is answered by a study published in the Journal of the International Society of Sports Nutrition .
For beginners and those training at an intermediate level, this is 0.4 grams of protein per kilogram of body weight per meal. For professionals, the absorption capacity increases to 0.55 grams per kilogram of body weight.
carbohydrates
In order to get 1.6 grams of protein per kilogram per day, three main meals and a snack are necessary. Carbohydrates also play a role in achieving maximum performance in bodybuilding .
A Spanish study recommends so-called complex carbohydrates. These types of carbohydrates slowly and continuously provide the body with the energy it needs. Whole grain products are well suited.
Bakery products made from white flour and pastries with a lot of sugar increase blood sugar levels - this is what Brazilian researchers have discovered.
With the result that the energy is available quickly, but is lost again just as quickly. In the worst case, the result of an incorrect carbohydrate intake is cravings.
As we all know, this leads to weight gain - but this is exactly what most female bodybuilders want to avoid . A joint research project from the USA and New Zealand has shown that losing fat and building muscle is difficult.
A two-stage plan is therefore proposed. As a woman, you should first concentrate on building muscle , which requires a positive energy balance, and then reduce your calorie intake in a second phase .
Some athletes therefore try to achieve both with the ketogenic diet. This nutrition plan relies on a protein-based diet and a maximum of 20 grams of carbohydrates per day.
However, the scientists warn here: In a study group it was found that female bodybuilders who follow a ketogenic diet have a slightly higher body fat percentage.
These are the top foods for female athletes:
- low-fat chicken or beef meat
- fish and seafood
- Eggs
- Dairy products such as low-fat quark and cheese
- green vegetables like broccoli, spinach and lettuce
- Legumes such as chickpeas and lentils
- Nuts as a source of healthy fatty acids
- whole grain products
Do athletes need nutritional supplements?
Opinions differ when it comes to nutritional supplements for athletes - especially the famous protein shakes .
Basically, it is important that you eat a balanced and varied diet. You not only keep an eye on your calorie balance, but also the nutrient distribution.
Since protein plays a major role not only in building muscle but also in maintaining muscle mass, a study from Toronto took a closer look at the supplements.
The result is that the intake of whey protein can accelerate the buildup of molecules in the muscle fibers . These shakes can also help the body recover more quickly from training stress.
There is therefore nothing wrong with drinking a shake after your workout. The shakes are also suitable as a supplement if it is not possible to cover your entire protein requirement through your diet.
This particularly affects vegetarians and vegans. Instead of powder made from animal protein, plant-based proteins are also available. For example hemp protein, pea protein, soy protein or even pumpkin seed protein.
Basically, the scientists from Toronto recommend ensuring a constant protein intake not only after training, but also throughout the day.
What role do amino acids play in building muscle?
However, there is a small but very important detail to consider. Proteins are made up of amino acids . 20 of them are present in the human body.
The organism cannot produce nine of them itself. These are the so-called vital or essential amino acids that are consumed through food.
Each of these amino acids has a distinctive appearance under the microscope - you see different branched chains. In order for muscle building to take place effectively , the different amino acids must work together as a team.
You cannot determine the ratio in which you have supplied your body with the individual amino acids just by looking at your food intake.
A possible solution for an effective amino acid profile is to take a dietary supplement such as amino4u . This makes it possible to maintain an amino acid level in the blood that does not fall below 75g/l, which can be helpful in the regeneration and repair processes of the muscles after training.
There are amino4u pellets (practical for on the go) and in powder form. The ingredients are absorbed into the bloodstream within 23 minutes - a time advantage that can be worthwhile for athletes!
Bodybuilding women : Intensive strength training combined with a balanced diet can help you get your dream body. Muscle training can also make the female gender healthier, stronger and more confident . Reason enough to finally train with dumbbells!