Muscle Building Tips for Busy Women

by Marguerite

Men are in favor of muscle building than women, as a common rule. Men also build muscle faster than the healthiest women because their bodies comprise of increased level of testosterone. However, it is still possible for women to build muscles within a very short period of time by following a few steps. It is also possible to accelerate the process of muscle growth with the help of a series of workout techniques.


Today’s competitive world often demands more time and energy. So, all the women who are busy working as professionals and moms who take care of the families back at home are more or less negligent on the health and fitness aspect. It is high time that we all realize that to work effectively not only mental strength and ability is required but also some physical strength too.

Here are a few steps that can be followed by busy women to keep themselves fit and healthy in whatever time they get for themselves.

1. Dietary Changes

The first step to build muscles is to make small changes in your eating habits. In order to build muscles, it is very important to have adequate amount of proteins, calories and carbohydrates at the right time. It is a common rule that women require 0.8-1.2 grams of carbohydrates/ body pound, and 1.5 grams of protein/ kilogram body weight. In order to facilitate quick muscle recovery and growth, carbohydrates and proteins should be consumed within 30 minutes after the workout, when the level of glycogen is low.

2. Weight Training

Despite a busy routine, it is very important to incorporate a consistent weekly weight training regime. As muscles require a certain period of relaxation of 24 hours between workouts, you must alternate the muscle groups for improving performance and speeding up the growth. You should plan a weight training schedule that comprises of working out the biceps and back on certain days, triceps and chest, and a combination of different muscle groups. Each group of muscles should be thoroughly exercised twice a week.


3. Muscle Building Exercises

You must incorporate a couple of basic muscle building exercise techniques by adding weights to speed up the growth of muscles. For instance, exercise like squats and lunges are good for legs. In order to gain leg muscles, you can take aid of different types of exercise tools, such as dumbbells and weighted bars.

4. Concentrate on the Upper Body

In your daily 30-minutes workout schedule, you should include push-ups and pull-ups to build the upper body. Dips will work on your arms, push-ups and pull-ups will work on the upper part of the body (chest, shoulders and back). They also help in increasing resistance. It doesn’t take much time to perform these set of exercises. Thus, you must try to take out some time for yourself.

5. Definition vs. Size

If you want to build muscles fast, you must plan a workout regime with few repetitions with heavy weights for improved size of muscles. If you are more concerned about definition, you should stick to a routine of 10-12 repetitions with lighter weight.

6. Build Muscles to Lose Fat

Women often hesitate to build muscles, as muscles are manly attributes. This is just a myth. Building muscles is the key to fat loss. As muscles are located under the layers of fat in the body, the more muscle your build, the greater amount of fat you lose. As a thumb rule, muscle shows better definition as it reaches 18% of body fat.

7. Free Weights for Muscle Building

Free weights can contribute to muscle building. There are different forms of body weight exercises, like pull-ups and push-ups that can increase definition. However, they will not help with muscle growth.
To conclude follow these steps towards building a healthy and strong body and you will see miracles happening in your life as it not only boosts up your physical personality and also your confidence level too.

Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on How to lose belly fat on her website.

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