There’s plenty of advice out there for male bodybuilders who want to excel, but did you know that women’s bodies work differently when it comes to optimizing your workout routine?
To get the most out of each workout while staying healthy and happy, you’ll need to keep a few things in mind.
Proper nutrition is key to effective bodybuilding. Skeletal muscle protein, which we build through bodybuilding, is always being broken down and rebuilt in your body, requiring a constant energy supply. Although the idea of eating a lot more daily might seem overwhelming, it’s essential for maximizing your workout.
Protein is the cornerstone of a bodybuilding diet since its amino acids are crucial for building muscle. Women who are bodybuilding should aim for a daily protein intake of 1.6 to 1.7 grams per kilogram of body weight. Luckily, there are many good sources of dietary protein. Ideally, you should aim for about 25 grams of complete protein in each meal.
Timing your protein intake is also important. Most of your body’s work happens before and after the actual exercise period, so consuming protein an hour before and an hour after your workout ensures your body has what it needs to build and replenish muscles.
While your body can technically survive without carbohydrates, it doesn’t prefer to. The ketogenic diet, initially designed to help reduce epileptic seizures, is sometimes recommended for weight loss in the fitness world. However, this approach should only be taken under a doctor’s supervision because ketosis significantly alters your metabolism and should not be used as a standard weight-loss method. Instead, maintaining a balanced carbohydrate intake is crucial.
On the exercise front, pushing yourself is essential to achieve your goals. Heavy resistance training breaks down muscle tissue, allowing it to rebuild bigger and stronger. Since testosterone is important for building muscle and women have less of it, lifting heavier weights is necessary to compensate.
Maximizing your metabolism and understanding bodybuilding chemistry is just as important as maintaining a healthy mindset and outlook. It’s easy to become obsessive about progress, which can lead to harmful dietary practices and mental health issues such as eating disorders and body image problems. Unhealthy bodybuilding practices in women can lead to severe conditions, including Female Athlete Triad, which involves eating disorders, brittle bones, and menstrual cycle disruptions.
Steroid use, while tempting for its quick gains, comes with dangerous side effects and should be avoided.
Many popular “wonder diets” on the internet promise quick results but can be hazardous. Plans like the keto diet are often exposed as extremely dangerous unless prescribed by a professional. Similarly, focusing solely on high protein intake isn’t always healthy. Your metabolism can adapt, but it has limits. The best plan is one that complements your exercise routine without harming your physical health.
It’s crucial to avoid an obsessive mindset focused solely on achieving a particular body. By setting realistic goals and maintaining a balanced approach, you can effectively enjoy and benefit from your bodybuilding journey.