If you want to develop your muscles and lose weight, this article will show you how to develop lean muscles for women without weight.
Women are no longer afraid of being bulky. They know that doing bodybuilding will not make them look like bodybuilders.
Unfortunately, most women can not build the lean physique they want. And it's not because of their genetics. This is mainly due to poor training techniques and poor nutrition.
All you need to do is follow the diet and nutrition strategies below.
HOW TO BUILD A LEAN MUSCLE FOR WOMEN WITHOUT WEIGHT
If you are an avid reader, you have seen me recommend this strategy several times. The formation of large muscle groups quickly builds lean muscle.
A simple explanation is that large muscle groups have more growth potential than smaller ones.
You may be happy to know that the glutes are the largest muscle in the body. Therefore, train them regularly. Here is the best exercise for gluteus construction.
Other large muscles you should focus on include the legs, back, arms, chest and shoulders.
Spend less time doing weight training and more time training big muscles.
If you continue to train large muscle groups, your abdominals will grow even without doing abdominal exercises.
2. EAT ENOUGH PROTEIN
You probably know that proteins are essential for muscle growth. Therefore, consume protein with each meal.
Get most of your protein from solid foods, not protein shakes. Eggs, beans, lean meat, fish, legumes, etc. are among the best sources of protein. Here are the healthiest sources of protein according to nutrition experts.
Most studies recommend consuming 30% of total daily calories from protein foods.
You must also consume sufficient amounts of carbohydrates to stay energized during your workouts. Remember to avoid processed carbohydrates.
A good dietary composition would be 30% protein, 30% fat and 40% carbohydrate. You can also add these muscle building recipes to your diet.
3. MAKE CHALLENGE EXERCISES
You must do difficult exercises if you want to develop your lean muscle. Muscles must be challenged to develop.
Do not do easy exercises. If you can do 15 non-stop rehearsals, this exercise is easy. Choose bodyweight exercises, you can perform a maximum of 10 reps.
Once you can do 12 repetitions of an exercise, move on to a more challenging exercise.
It is very important to train gradually. Go to more difficult workouts every two weeks.
Avoid doing the same workout for a month.
4. DON’T STARVE YOURSELF
You may want to maintain a huge calorie deficit, especially if you are trying to lose weight, but a caloric intake reduces muscle growth and decreases the performance of your workout.
If you want to develop lean muscle mass while losing weight, maintain a moderate deficit of 300 to 500 calories.
5. DO FULL BODY EXERCISES
Complete body exercises increase muscle speed because they simultaneously activate multiple muscle groups.
In fact, doing a workout with burpees can build lean muscle mass faster than doing exercises with the abdominals or arms.
Now, I'm not saying that you should never do isolation exercises. However, if you are just starting out, focus on complete body exercises. You will be able to do isolation exercises later, once you have developed a significant amount of lean muscle.
Here are complete bodyweight exercises that you can add to your workout program. Do complete exercises at least 3 times a week.
Cardio has many benefits, but it will not help you develop lean muscles. In fact, cardiovascular overtraining can lead to muscle loss.
Stick to short cardio sessions of less than 30 minutes.
You'd better do high intensity exercises such as mountain sprints. HIIT workouts build muscle and improve cardiovascular health.
Do not forget this! Focusing on strength can help you stay consistent with your workouts.
You see, most people get discouraged from seeing their muscles after a few weeks of exercise. What they do not realize is that muscle growth, especially for women, takes time.
Gaining strength can encourage you to continue exercising even when your muscles are not growing quickly. And the good news is that you can regain strength after a week of training.
If you focus on building strength, you'll be able to do your first lift in no time.
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