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Published on November 29th, 2019 | by Millennium Magazine Staff


3 Ways Women Can Boost Their Muscle Building Efforts

By Alicia Rennoll 

Up to 91% of women would like to alter their bodies, and resort to drastic lifestyle changes in order to obtain their ideal physique. With strong being the new skinny, building muscle has also become an increasingly important goal among women who want to look and feel their best. By simply following a balanced diet and engaging in regular exercise, most men are able to transform their bodies with relative ease. Women, however, have to work harder than the average man to not only shed weight but build muscle as well. Thankfully, there are a number of things you can do to ensure that you build muscle at an optimal rate.

Provide your body with enough fuel

In order to build lean muscle mass, you need to fuel your body with the right nutrients. Consuming sufficient amounts of lean protein from sources such as chicken breasts, salmon and lentils is an absolute must, as is the inclusion of healthy fats into the diet. Eating restricted amounts of healthy fat sources like avocado, nuts, seeds, ghee and coconut oil can help boost your recovery after exercising, thanks to their high omega-3 fatty acids content. Although many people see carbs as a deadly enemy, they too play a role in muscle building. Carbs that are high in fiber, such as fruit, vegetables and whole grains, are an essential part of any balanced diet, and will help boost your immune system while keeping your energy levels stable for long enough to complete your workouts to the best of your ability.

Take supplements

Even if you fuel your body with copious amounts of nutrient-dense foods, you can still benefit from taking a quality supplement. Protein supplements, such as casein and whey, have been proven to be very effective, while Creatine and arginine are also both popular. Another type of supplement that is gaining popularity is a group called Selective Androgen Receptor Modulators (SARMs), which have similar characteristics as some anabolic agents but with significantly reduced androgenic properties. Unlike steroids, which can have a detrimental effect on your entire body, SARMs only target the bones and muscle while having no effect on the organs. Weigh up all your options before settling on a supplement, and remember to seek out medical advice before making any drastic changes to your dietary intake.

Limit your alcohol consumption

Alcohol may not only lead to you losing all inhibition, but it can hamper your muscle-building efforts as well. Alcohol may not be a fat, carb or protein, but it does get metabolized in the body as extra calories. In fact, at approximately 7 calories per single gram, alcohol is also one of the emptiest of all calories, with an average drink containing anywhere between 100 and 200 calories but virtually no nutritional value. The surplus of calories found in alcohol cannot only lead to weight gain, but can also disrupt muscle protein synthesis, according to research findings published by the National Institutes of Health. In short, if you want to build lean muscle, stick to a maximum of two glasses of white wine a week while hydrating yourself well with large amounts of water. 

Having a toned body is not only physically attractive, but often indicative of good health as well. By sticking to the guidelines above, you will be able to give your body transformation efforts the boost needed to see your dream physique become a reality.

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