Muskelaufbau für Frauen

Not only cardio but also strength training is something for women. You can find lots of tips on how to get a slim, fragile body. But hardly anything about how you can achieve a better body feeling thanks to muscle building. Surely you also enjoy aerobics and moving to music, but perhaps you also want a strong body? That's why you should read a few tips on training and nutrition that have to do with redefining your body and will help you build muscle.

Read more about why building muscle is good and how your new body will help you at work and in your free time.

Pay attention to your training and diet

If you want to start proper barbell and weight training, you should think about your previous eating habits: your current diet will be perfectly adequate to meet your new or higher calorie requirements. If your diet remains unchanged, you will soon find that you feel very exhausted after training and your body will demand more and better nutrients to build muscle.

Then simply start by calculating roughly how many calories you are eating for a few days. Using the Harris-Benedict formula, you can easily determine this: It is by no means a high enough calorie count to provide enough nutrients (regardless of their suitability as fuel for muscle building) to redefine your body through muscle building! This is why you should supplement your training program with a nutritional component! An honest assessment shows that you need plenty of good nutrients that are quickly transported to the muscles via the bloodstream and at the same time do not overload the metabolism. Nutrients for muscle building should be able to be transported on the highway or fast transport routes, so to speak.

The timing of food intake is also extremely important. Lay the foundation for muscle building not only during training, but also during the time before and afterwards. Before training, for example, you can eat 20 grams of protein and a bowl of rice or some carbohydrates from (wholegrain) pasta.

Training three times a week rather than five days a week will work best for you. This will give you the best combination of tension and relaxation, which will ultimately lead to perfect muscle building. You will certainly be a little impatient at first, especially if you really enjoy training. However, the interval of two days between hard training sessions is good for laying a further foundation for your muscle building with other sporting activity!

It is best not to train for several hours at low intensity, but to really exhaust yourself in a 60-minute workout. The reason for this is the body's and muscles' glycogen reserves, which are pretty much used up after 60 minutes. When building muscle, you should therefore also pay attention to your diet after training. 20-40 grams of protein and some rice in combination with slow-acting proteins provide the ideal replenishment that supports muscle building and gives you the good feeling of perfect nutrition.

If you want to feel your body's muscles better and gain more self-confidence through training, then you should think about optimal nutrition and diet. So that training is both fun and effective.

SALE!