Female Bodybuilding

Female Bodybuilding
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Female Bodybuilding

Bodybuilding Does Not Make Women's Features Masculine

Female Bodybuilding

There is a widespread perception that doing weights make women develop big muscles which makes them look bulky. The perception has grown from seeing photographs of women bodybuilders which appear on various fitness magazines. But such figures are not natural. As unfortunate as it may be, most of the professional woman bodybuilders use muscle growth inducing drugs such as anabolic steroids. But, generally speaking, women bodybuilders will never gain huge bulky muscles as men do simply because the way their body is composed. Women's bodies do not produce as much testosterone as men's bodies do. Testosterone is a key muscle building hormone, and since women lack that they have very little chance to bulk up and have bulging muscles. If you are training with weights and staying away from the anabolic steroids then you are going to develop a lean body without any excess flab.

Female Bodybuilding
Female Bodybuilding

Weight Training Does Not Lead to Stiffness

Another common misconception is that if women do a lot of fitness training and weights, their body becomes uptight and stiff. Nothing can be further from the truth. In fact it is the opposite that happens. Provided your workout routine is fine and you are doing your exercises properly you should gain more flexibility with your body. Those who never exercise may feel that the developed muscles can be a hindrance to the movement. But that is simply not true. Exercises such as chin ups, dumbbell presses and flyes actually help you to stretch and be more flexible.

Muscles Don't Get Converted Into Fat

Some people hold the belief that once you stop the weight training all the muscles that you had developed will get converted into fat. This is just not possible physiologically. What actually may happen is that once you drop out of your routine, your physical activity comes down. This would result in the reduction of your muscle mass. At the same time once you are out of the routine, your eating habits deteriorate and soon you start having more fat than your body requires. Decreased rate of metabolism combined with bad eating habits lead to more fat and less muscles. But it is not that your muscles get converted into fat.

Cardio Vascular Exercises Are Not Enough

Cardio vascular training will help you to burn up the stored muscles and fats in your body. So they are very good exercises if you are aiming to reduce weight. However, the idea that women should only undertake cardio vascular exercises and should not do weights does not make sense. The purpose of doing weights is completely different. It helps you to tone your body and develop the muscles properly. It is one thing to have body without any flab, but it is completely different to have a body that is well toned and properly defined.

Weights Should Not Be Too Light

Being a female bodybuilder does not mean that you will do very light weights. The purpose of doing weights is to create a resistance for the muscles so that they try hard to overcome that resistance. In the process the muscles grow and get stronger. If the weight is too light and does not offer any resistance, then the whole exercise is pointless.

You Will Have To Control Your Diet

One more misconception about female bodybuilding is that once you are doing the weights there is no longer the need to keep an eye on the diet chart. But you must remember that you have to cycle whatever you are eating, as otherwise if your metabolic rate is unable to keep up with the calories you intake the excess calories will get stored as fat. There is also a limit to how much you can exercise. Going overboard can cause injuries. And it is also to be understood that all of your exercise should not be spent on reducing your weight but should also help you in building your muscles.

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A Basic Senior Bodybuilding Routine

A Basic Senior Bodybuilding Routine
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A Basic Senior Bodybuilding Routine

The key to any senior bodybuilding routine is to not overdo it. It's easy to fall into the trap of feeling like a young, viral 18 year old, but as a person's body ages things start to slow down. This isn't any reason to avoid cardiovascular exercise or senior bodybuilding routines, but rather a reminder to take things a bit slower than you would have a few years ago.

A Basic Senior Bodybuilding Routine

As we age, or metabolism slows down and sometimes our digestive system has to work harder to keep everything moving. Working your fingers to the bone in the gym, then eating like a horse to build muscle doesn't work as efficiently as men and women creep past middle age. After age 50, testosterone isn't nearly as abundant, which means overdoing it (when doing senior bodybuilding) is more likely to lead to injury, rather than stronger muscles.

A Basic Senior Bodybuilding Routine
A Basic Senior Bodybuilding Routine

How You Should Get Started

Starting a program geared toward senior bodybuilding needs is the best way to avoid injury. Starting with a few simple exercises, spread out over the course of the week is ideal. Try starting out with a 1 on 2 off routine, where you work out on day 1, then take two complete days off to assess how your body feels. Also, each workout should be limited to 2 or 3 exercises, 2 sets each, with at least 1-2 minutes rest between sets to make sure your body is ready for each set.

Sample Senior Bodybuilding Routine

Day 1 (perform 2-3 sets, 8-10 repetitions each):

Do some very light dead-lifts, or seated vertical leg presses.
Lightweight lying hamstring curls.
Triceps extensions on a cable machine.

Day 2 and 3:

Rest.

Day 4 (perform 2-3 sets, 8-10 repetitions each):

Light bench presses.
Machine-assisted shoulder presses.
Standing bicep curls, or machine preacher curls.

Day 5 and 6:

Another rest period. Assess how you feel during this period, you may need extra rest, or feel like you can add some more weight in the upcoming week.

Day 7 (1-2 sets each, 8-10 repetitions):

Adductor machine with enough weight that you feel a slight resistance
Abductor machine.
Lying abdominal crunches.

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3 months Body building transformation progress

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Women Bodybuilding

Women Bodybuilding
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Women Bodybuilding

It seems that there is a lot of hype now-a-days about women bodybuilding, you can even watch competitions on ESPN. Most people tend to think that female bodybuilding is something that only a few women are interested in, and that these women all look like a female version of Arnold Schwarzenegger. But it is a lot more that that.

Women Bodybuilding

Women bodybuilding is more about physical fitness, weight loss, and general good health. Many women are turning to bodybuilding as way to lose weight. The fat turns to muscle, the excess weight falls off, and the weight that stays behind is healthy, toned muscle, so you look even thinner and healthier than other people at the same weight level.

Women Bodybuilding
Women Bodybuilding

Basically, losing weight is pretty simple. You need to burn more calories than you take in, and this is where women bodybuilding is so useful. By burning calories with the workout, you can end up burning more calories than you take in. Also, muscle will burn more calories than flab, so you get an added benefit.

A good workout will increase your metabolism, so that your body will continue to burn calories for a long time after your workout is completed, so you get an added benefit there as well.

Many women bodybuilders find that doing some weight training and strengthening exercises along with aerobic exercises that they are able to burn more calories than just doing the aerobic exercises by themselves. It is a great one two punch as it were, the aerobic exercises for their heart and lung conditioning, the weight training for muscle tone and development.

It used to be unusual to see a woman working out with weight lifting, but it is becoming more common now. The odds are, the woman is not trying to become the next Ms. Olympia but is just trying lose weight and tone up.

A woman who works out tends to have fewer health issues such as colds, and when they do get sick, the recovery time tends to be quicker as well. This is another great reason that all women should workout.

So remember, a toned body is not only a sexy body, but it is a healthy body as well.

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