Bodybuilding comes with a lifestyle involving different workout forms and a diet and nutrition plan. In today’s era, people are becoming more aware of health and fitness. To become a successful Bodybuilding female, one must sacrifice many things. However, it’s worth every second if it’s a passion for someone.
Willpower and mental strength lead to success. Some people build bodies to look and feel strong, whereas training and dieting culminate in a bodybuilding competition for many. One is judged on the physique and muscular development for different categories such as physique, Bodybuilding, fitness, or many more. Let’s understand further with this article what it’s like to be a female bodybuilder.
What is Bodybuilding?
Bodybuilding is an art that requires the proper guidance, dedication, and sincere efforts. It is the best sport to keep your body proportionally fit and shaped. Bodybuilding makes a fit body and keeps the mind fit and calm. It comes with a particular lifestyle that involves detailed training and a precise nutrition plan. Moreover, the activity is not just about the body but is also about health.
In the new era, there is a lot of progress in every field of life, including Bodybuilding. The emerging concept of Bodybuilding females’ different platforms over the internet is the most significant innovation of the time. Like the men continue to make progress, the same goes for women.
Bodybuilding Female: Workout Plans
The aesthetics of a bodybuilder demands years of consistency and strategic efforts. Building lean muscles is hard. Our Bodybuilding female workout plans help you build muscles in the most efficient manner possible. Everyone’s training can be designed differently depending upon the body type and desired goals. Most people structure the training to a push day, a pull day, and a leg workout day. For a week, the structure can be:
- Day 1 – Push (chest, shoulder, triceps)
- Day 2 – Pull (biceps, back)
- Day 3 – Legs
- Day 4 – Push (chest, shoulder, triceps)
- Day 5 – Pull (biceps, back)
- Day 6 – Legs
- Day 7 – Rest
Generally, you will do a warm-up and then three-five exercises of the set body part, performing three-four sets of 8-12 repetitions each. It’s good to start with compound exercises such as the deadlift, bench press, oblique curl to press, Plank dumbbell drag, etc., and then move to isolation exercises such as leg extensions, bicep curls, barbell single leg deadlift, etc.
Cardio is essential for bodybuilding females and burning the extra fat layer. Women tend to carry fat easier than men, so cardio is an essential part of the workout routine. Schedule 20 minutes of cardio, along with strength training, three times a week. You can include high-intensity interval training (H.I.I.T.). It takes your cardio workout regimen to another level. This strategy can save you time, and you don’t have to work for a more extended period. With the H.I.I.T. workout, you can lose weight, boost metabolism and build muscle.
Diet of bodybuilding female
Diet is essential in terms of Bodybuilding. Bodybuilding doesn’t have one Diet which fits all. Most nutrition plans combine a calorie-counting diet with a macro diet. The Diet of bodybuilding females is slightly different from men in terms of nutrients and calorie intake. Certain genetic and hormonal factors affect the effectiveness of muscle building for women.
The number of macros will vary from person to person, but most require a high percentage of carbs, an average percentage of protein, and a low to moderate percentage of fat. Steps to determine calorie intake and macro goals for bodybuilding female meal preparations are:
- Track the number of calories you burn each day
- Calorie intake should be lesser than calorie burn
- Aim your carbs, protein, and fat intake in every meal
How to start with Bodybuilding?
To start with Bodybuilding, one’s commitment towards the goal is required as planning and tracking the progress. Female Bodybuilding has evolved in popularity in the last few decades. It requires setting a S.M.A.R.T. goal where S.M.A.R.T. stands for specific, measurable, attainable, relevant, and time-sensitive. Also, remember that your goals can change, are constantly updated, and always evolving. Having a set date to achieve your desired goal is essential to stay motivated constantly.
If you dream of stepping onto the female bodybuilding stage, stop wondering how to start Bodybuilding for females and get started today. Let’s understand how to start becoming a successful bodybuilding female in a closer way:
Patience is the key to success
Patience is said to be the greatest virtue anyone in Bodybuilding should follow. The growth of muscles in Bodybuilding is the primary goal for people venturing into this field. It’s Progressive and requires individually set plans. It requires consistency, effort, time, and dedication.
Dedicated coach
Hire a coach to help you train in Diet and nutrition. Don’t just go for anyone who looks impressive, as the coach will be in charge of your health. It is essential to research and hire someone with extensive knowledge who can help you achieve the desired goals.
Include Machines
Machines offer numerous benefits in your lifting plan and free weight exercises. It keeps the body in the proper place while exercising. Machines have a higher degree of in-built safety which is helpful for beginners. Machine exercises provide constant tension through the entire motion in every repetition.
Tracking activities
Tracking your exercises and calorie intake helps you progress. Gradually you will be able to increase weight and manage macros and calories accordingly. You can use many applications to track your daily activities and monitor everything in one place on your journey to become a successful bodybuilding female.
Progressive overload training
The body will adapt gradually over time. Hence, one needs to test regularly that the weight adjustment, repetitions, and rest between the sets are proper as you get stronger and can gradually progress the intensity of the workout.
Time
In the future, if you plan to compete, give yourself ample time to build muscles and prepare beforehand. Continuity is the demand. Consistent in your training and Diet will not take long to prepare for any competition.
The Bottom Line
Bodybuilding female programs should majorly focus on shoulders and glutes over other body parts. The training of female bodybuilders should be structured in bulking and cutting cycles.