20 “Build a Perfect Body” Tips for Women
When it comes to building muscle and losing body fat, there is a lot of information out there that can be confusing to women. In reality, it’s pretty simple; the bottom line is results. Use these 20 tips and you’ll start seeing results.
#1 – Eat clean
Keep those calories clean even if your primary goal is muscle growth (and not fat loss). Eat nutrient-dense wholesome foods to build and support muscle growth.
#2 – Eat, don’t starve
No matter the goal, starving yourself will backfire. Women who starve themselves looking to lose weight tend to binge eat. If your goal is to build muscle, then you need to consume enough healthy calories to promote muscle growth.
#3 – Eat healthy carbs
Women tend to shy away from eating carbs. If your focus is primarily muscle growth, you will need healthy carbs to build muscle. If your goal is to lose weight, you will still need to consume some healthy carbs. This will provide your body with the energy it needs to get you through the day without crashing.
#4 – Eat protein
Building muscle requires protein. Aim for 1.5-2 grams of protein per kilogram of bodyweight.
#5 – Eat healthy fats
Healthy fats won’t make you fat, overconsumption of calories will. Healthy fats are an essential nutrient; they also promote healthy hair and skin and improve brain function.
#6 – Protein powder and belly bloat
Purchase a good quality whey protein powder. Read the labels carefully and find a protein powder that suits your needs. If you are lactose intolerant, whey protein can cause gas and bloat. You can eliminate gas and bloat by selecting a protein powder that is plant or rice-based.
#7 – Pre and post nutrition
You will want extra calories on training days. Keep it simple, add a pre and post-workout meal. On non-training days simply omit those two extra meals.
#8 – don’t go overboard with cardio
Remember cardio is not the Holy Grail when it comes to weight loss. Cardio can give your metabolism a boost and should primarily be done for health benefits.
#9 – Cardio and weight loss
Aim for 30-45 minute sessions 3-4 times a week.
#10 – Cardio and muscle building
Focus on building muscle on weight training days. Save cardio for your non-weight training days. Chances are if you’re in a hurry and rushing your weight training session, it won’t be as productive.
#11 – Train with weights
Even if your goal is to lose body fat, train with weights. Training with weights will help promote fat loss and sculpt your body.
#12 – Make a plan
Find a solid training program and stick with it. Over time you may want to make slight adjustments but stick with the plan.
#13 – Limit your training
More is not better. Limit resistance training to 3-4 times a week.
#14 – Train smart
Aim for a 60-minute training session. Use your time wisely and give it you’re all. If you are truly putting in a solid effort, 60 minutes should be sufficient.
#15 – Build a solid foundation
Train your legs. Training your legs will give you a solid foundation and strengthen your core.
#16 – Compound movements
Do them first. Focus on 8-12 reps for compound movements.
#17 – Isolation exercises
Save isolation exercises for the end of your training session. For isolation exercises do 10-15 repetitions.
#18 – Listen to your body
This rule applies to your appetite and training. If you are hungry eat more. If something feels wrong in the weight room, it probably is; back off. This is not an excuse to overeat or be lazy. As you become more advanced, this will become easier.
#19 – Allow for adequate rest
You must allow your body to rest and recover before hitting the gym again. More is not better when it comes to weight training; it can actually inhibit your muscle growth.
#20 – Push yourself
don’t be scared to add weight to the bar. Building muscle requires strength, challenge yourself to add more weight or get an extra rep. Your goal should always be to beat your last training session by reps or by increasing the weight.
source: tigerfitness