Being a female bodybuilder isn't easy, but it can be very rewarding. It takes a lot of effort, self-discipline, willpower and a good dose of sweat.
Steps
Step 1. Find a gym
If you don't have a lot of money, building a home gym will remain a dream. So you will first have to find a gym. Look for one that is spacious, bright and with a lot of weights to use. If the gym doesn't have many distractions (TV, kids, etc.) it will be easier for you to concentrate.
Step 2. Find a coach
Is this the first time you go to the gym? Don't expect to be able to find the perfect program for you on your own. A trainer can help you get the shape you want in less time than you think. Give it a go.
Step 3. Surround yourself with like-minded people
This is the basic principle of the Weight Watchers association. It works for them, so it will work for you too.
Step 4. Take photos
Your mirror deceives you. Like? It reflects only you, and not your PROGRESS. A photo is much more realistic and shows progress over the months. Take a picture at the beginning of each month and compare them - you will be surprised.
Step 5. Use a progression card
It might sound boring, but it's very effective. You won't be able to beat your lifting record unless you write it down in black and white!
Step 6. Seek advice from other experienced bodybuilders
See that ogre sweating and grunting at the back of the gym? The one that moves mammoth weights? Go talk to him. He has been training for years. It can probably help you. # * If he gets mad because you bothered him, ignore him. He is a rude person who does not want to help others.
Step 7. Eat
Muscle mass can only grow if your calorie intake is greater than your calorie expenditure. Focus on healthy foods. The paleo diet works wonders. You will shed the fat and gain muscle.
Step 8. Train and don't be afraid to lift heavy weights
Most women are afraid of lifting weights because they think they are getting too muscular. There's a reason they can't do this: testosterone. Men have 20-30 times more testosterone than women. That's why they get angry easily, act insane, have a lot of muscle and have a beard. Lifting large weights will break more muscle fibers and cause faster growth.
Step 9. Sleep
After exercising, your muscles will ache and you will feel like a train has hit you. Take it easy. This is normal and happens to everyone, especially beginners - it is proof of the effectiveness of your training. This soreness is caused by "micro tears" in the muscle fibers. When these tears heal, usually after a day or up to a week later, the muscles become larger and stronger. It is your body that responds to the stress of training. The best way to heal these tears (and relieve soreness) is to sleep.
Advice
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Remember:
- Make a plan. Not having a program means planning for failure.
- Take pictures.
- Be as strong as you wish to be. Strong as a woman!
- Pay attention to nutrition.
- Train diligently.
- Get enough sleep.
Warnings
- Don't take anabolics. For no reason. If you did, you'd end up looking like a man in a bad wig.
- Progress is key. Do not rush.
