Shapely arms, firm buttocks, and a flat stomach are what every woman dreams of. In addition to boosting your self-esteem, having lean muscles will also make you healthier. Trendy clothes will fit you amazingly too! Building muscle and shedding unnecessary fat can be hard for women because they have lower testosterone levels than men.
Of course, you can work out hard in the gym but let’s not fool ourselves, you’ll need to be consistent and think about your nutrition as well. There is nothing that can stop you, except you. If you want to be strong and lean, read on to get some majorly helpful tips.
1. Focus on progressive overload
Lifting weights is the greatest approach to gaining lean muscle. However, if you don’t push yourself often, your muscles won’t get the challenge they need to grow. In order to get the most out of your workout, you need to increase the intensity of each and every workout. You may increase the number of sets that you complete in each session, or you may add more weights if you’re shorter on time. Both are great options so your final choice depends on your preference.
2. Do your last set to failure
When you work out, make sure that the last set is done to failure. This means that you really need to push yourself with the intensity of your workouts every time since the weights will feel lighter as you grow stronger. The last repetition should be pretty hard to complete. A good exercise would consist of six to twelve repetitions of moderate weight for each set. Of course, each set will be a bit harder to finish because your muscles get tired. Having said that, if you want to build lean muscle, you must avoid sets longer than twelve repetitions. Strength training rather than endurance is what will give you the lean muscular tone you’re looking for.
3. Focus on form
All sets must be performed in the correct form. Though it’s important to lift heavy, it all fails if your form is wrong. If using large weights makes the workout difficult, consider using lowering the weights. This way for the first few weeks of your progress, you’ll lift lighter weight but you’ll learn how to lift properly. Don’t forget to add more weights as the time passes and your form reaches perfection. It’s a lot more probable that you’ll get injured if you’re not lifting correctly.
4. Eat enough protein
One of the great downfalls of women who want to get those wonderful gains is that they’re not eating properly. There are two general mistakes you can make in your diet – you’re either not eating enough or you’re eating too much. If you want to gain muscle, the most important macronutrient to focus on is protein because it helps with muscle gain. When you gain lean muscle, your body will adapt to burn more calories and of course fat. If you’re having trouble with tweaking your nutrition, consider tracking your calories and weighing yourself weekly. If you notice that the number on your scale is growing, then cut your calories by two to four hundred. Your fat will shed like crazy once you figure out the suitable calorie amount for you, just make sure you’re not going below 1200. If you need some additional help with burning fat, consider getting a fat burner. We recommend Lipodrene Australia by Growth Labs. Its superior ingredients will boost your metabolism and turn you into a fat-burning machine! On the other hand, if you’re losing weight but you’d like to gain more, bump up your calories.
5. Rest is important
Many people who start hitting the gym think they should exercise every single day for the best results. This is simply not the case. Contrary to popular belief, your muscles actually grow when you’re resting. Weight lifting creates small tears in your muscles that rebuild for your muscles to grow. This is why rest is so important. You will see ultimate gains if you hit the gym three to four times a week and use the rest days for low-intensity cardio such as walking with your friends or pets. We also mustn’t forget the importance of quality sleep. Your body will thank you later!
6. Don’t be afraid of supplements
Even with a well-balanced diet, it’s possible that your body won’t get all the nutrition it needs, particularly if you’re restricting your food to shed those extra pounds. Also, if you’re attempting to gain muscle and weight, you may not get all the nutrients you need in the proper amounts from your food. In both circumstances, you may require some nutritional supplements, such as multivitamins, minerals, and fish oils. Make sure to talk to a fitness expert or healthcare professional about which supplements are most beneficial and when to use them. Furthermore, you may want to do some blood work to figure out if you’re missing out on some essential vitamins or minerals.
We hope that our tips have helped you in your fitness journey. Soon you’ll be saying goodbye to fat and hello to lean mass!