Learn how to strength train with our Online Coaching Program!
I interviewed multiple other coaches on our team and asked for their best advice on how to build muscle as a woman.
Here’s what they said:
Susy (Coach, BS in Psychology, Certificate III & IV in Fitness, 5+ years of experience)
Tip #1 : Food is your friend when you are looking to build muscle and get stronger
Tip #2 : Strength and muscle building requires structure to your workouts
Tip #3 : Your progress will always be fastest if you avoid injury, so correct form and listening to your body is super important.
Kerry (Coach, NASM-CPT, 6+ years of experience)
Tip #4 :
Christy (Coach, BS in Applied Health/Fitness, National Personal Training Institute Graduate, Precision Nutrition Certification, 6+ years of experience)
Tip #5
After exercising with your current weight, for the next training session…stop…and try a few reps with the next weight UP to test it out! It might surprise you how much more weight you can lift!
Here are some other tips to help you build muscle.
Tip #6 : Boost your testosterone naturally:
These are items linked with boosting your testosterone naturally.
[12] Speaking of testosterone – I know you may think of this as a “male” hormone, but it plays a huge part in women muscle building,
[13] [14] [15] [16] remember : estrogen is made from testosterone).
Men make about ten to fifteen times what we make naturally,
[17] Another way we can help our testosterone levels is to watch our cortisol levels.
Cortisol is a hormone that is promoted by stress and reduces free testosterone levels (in addition to signaling for your body to store fat).
[18] Want a way to naturally lower your cortisol levels?
Try meditation .[19] Tip #7 : Not getting bigger? Eat more food.
Focus on more fats and carbs. They are the easiest ways to increase your total calories.
You can check out our
Guide to Build Muscle for more specific tips on how to eat more food .
Tip #8 : Make sure every meal has a solid protein source.
Protein is needed for building muscle, so prioritize this above all else when you sit down to eat.
Having trouble getting it all down?
Buy a blender !
Steve drink’s two smoothies a day to reach his protein goals and you can check out our
Guide to Protein Shakes for his personal recipe.
On the go with no blender? I like to keep protein powder with me in a small Ziploc bag – that way I can grab a bottle of water, rip off the corner of the Ziploc bag, and use that as a funnel to get the powder into the water bottle. Then, just replace the cap and shake and you’ve got a protein-filled snack!
Tip #9 :
Get more sleep ! When you build muscle, your body is working overtime, burning extra calories. It’s going to need some time to recover. Remember, muscle is built when you rest, not when you actually lift.
Go to bed!
Tip #10 : Start today!
Gaining muscle comes down to eating right and strength training. Let’s get you lifting today!
Try some push-ups and squats as we discussed in our
strength training section . Tomorrow we can work on eating right and lifting more .
The most important step you can take today is to begin.
Let’s give you some more tips to get you going.
If I can narrow down building muscle for women, it would be three main points:
Get stronger by picking up heavy stuff or doing more challenging bodyweight movements .Get bigger by eating lots of food .
Recover faster by sleeping enough and giving your muscles days off to rebuild.
That’s it. You can do this.
If you made it this far, and you want more specific instruction and guidance, we have a few options for you:
1) If you are somebody that wants to follow a tailor-made program that designed around their life and goals,
check out our popular 1-on-1 Online Coaching Program .
You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.
Get step-by-step instruction, form checks, and worldwide accountability in your pocket! Learn about our Coaching Program
2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the
Nerd Fitness Academy. 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, nutritional leveling system, a questing system, and supportive community.
Learn more about The Nerd Fitness Academy! 3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know . It’ll help you begin your journey on building muscle.
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Lastly, I’d love to hear from you!
PLEASE leave your questions , eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:
How can I help you get bigger and stronger?
What part of this journey are you still struggling the most with?
What are your favorite bulking up foods!?
Share with your friends in the comments so we can all go buy it in bulk at Costco.
-Staci
PS: Make sure you check out the rest of our Strength Building Articles!
###
Photo sources:
Women’s Day 2015 , Sea spray , The Viking , The Evolution of LEGO Wonder Woman , Apocalyptic Motorcycle , Person Mountain ,
0 comments:
Post a Comment