Click HERE to Find Out How You Can
Build Muscle & Lose Fat By Eating Plants
For
women to build muscle, it takes a lot of energy and
resources.
The body is
reluctant to make a dramatic change to its current state. You must
feed it so it has no choice. Convince your body there’s an abundance of food
and nutrition by eating all day, every day. A highly effective diet for putting on lean muscle mass is a whole food, plant-based diet.
The
reason I decided to write the gender-specific “How to Build Muscle for Women”
is that there are physiological differences that need to be considered.
Women
tend to be at a disadvantage when it comes to fat loss and muscle building because the majority of the advice
offered is based on research done on men.
Many
of the same fundamentals apply across the board, but women have different
hormonal composition and metabolism. This carries over into exercise response.
A
common belief is that women can’t build as much muscle as men because they don’t
have as much testosterone. This is true, but also a little
misleading.
Recent
studies show that protein synthesis and gene signalling that lead to muscle gains, which are the primary factors for building muscle, are
nearly equal between young men and women.
The
exception is older women who have a reduced muscle building response to resistance exercise.
They possess lower protein synthesis than men of the same age in
response to training, which appears to be maintained even when they take
supplemental protein.
More research needs to be done in regards to dosage, but It’s
possible older women require a larger dose of protein or more of the amino acid
leucine (which has been found to equalize protein synthesis in older and
younger men).
Lift Heavy Weights Using Compound Exercises
According to strength expert Pavel Tsatsouline, a shorter number
of repetitions with a heavier weight and using compound exercises (squats,
deadlifts, bench press, etc.) is the optimal method for building
size and strength.
He also speaks out against going failure. If you look at the
strongest people on the planet, most of them do not train until failure. In his
words, “Andy Bolton does not train to failure. Brad Gillingham does not train
to failure. Konstantin Konstantinov does not train to failure. Case closed.”
Pavel is a former physical-training instructor for Spetnaz,
the elite Soviet Special Forces, and is currently a consultant to the US Marine
Corps, Secret Service, and Navy SEALs. He is a rare source I trust completely
on the subject of strength training.
I have synthesized my own twenty years of applied knowledge in
the gym and Pavel’s general methodology to get you started on a solid
foundation.
Muscle
and Strength Protocol:
·
First, test your one-rep-max (the heaviest weight you can lift
one time) to gauge your strength at the beginning of this protocol. Be sure you
warm up thoroughly beforehand and have someone spotting you.
·
Each exercise will consist of five sets.
·
Each set will consist of five repetitions.
·
The first sets are to warm up your body and get it used to
progressively heavier weight until you reach your “working set” (the last set
that is also the heaviest).
·
Determine your working set by finding the maximum amount of
weight that you can do for seven or eight repetitions.
·
For each repetition, count three seconds up and three seconds
down (or vice versa). This slower movement eliminates momentum, creates maximum
stress on the muscle, and helps prevents injury.
·
Take three minutes between sets. During your “rest,” always keep
moving. Either perform a different exercise that trains another part of your
body or casually walk on a treadmill or ride a bike.
·
Test your one-rep-max again in five weeks to determine your
progress with this protocol.
Generalized
strength skills that fortify all displays of strength and will help your
efforts in the gym:
·
Work on flexibility and posture with yoga or Pilates. This will
make you stronger in the weight room.
·
Build your breath with breathing exercises.
·
Build your hand grip strength and strong abs.
·
Daily meditation is a form of mental training that will
strengthen your ability to focus. The world’s top bodybuilders, powerlifters,
and athletes know how important this is, and all of them are exceptional at
focus.
Protocol that will build muscle and strength for women.
You will also want to alternate this with a different strength
training protocol every five to six weeks to continually shock your body, since
it will adapt, and progress will slow to a halt. To reiterate, make sure to use
heavy weights—one of the most common reasons women don’t get results from
training is that they use weights that are too light because they fear that
they will bulk up like a man. This misunderstood myth has no scientific
validity to it.
Get Enough Rest
Your
workouts make up the primary way to build muscle, but rest and diet also contribute. Rest gives your body time to
repair, get stronger, and build muscles. Experts generally recommend at least
72 hours between training the same muscle group again.
Get Enough Protein
This
is a topic of vast debate. Some experts say we are getting too much protein,
while others say we aren’t getting enough. Because new science has debunked the
myth that high protein consumption is harmful to the kidneys, I lean on the
side of having too much than not enough.
In
healthy people, normal protein intake doesn’t create a health
risk. Even a fairly high protein intake (up 1.2 g/lb) doesn’t impair kidney and
renal function in people with healthy kidneys. In particular, plant proteins appear to be
especially safe.
For
those who don’t train, the recommendation for healthy adults is 0.36 g per
pound of body mass. For example, a 140 lb woman would need approximately 50.5
grams a day to prevent protein deficiency. This isn’t optimal for
us vegetarian bodybuilders and athletes who train
hard in the gym, however; for our tribe, we need to ramp things up to 1.0 g/lb
of body mass.
So
the 140 lb woman would need approximately 140 g of protein per day.
Think it’s too
hard to get that much protein in your daily meal plan, drink 1-2 protein shakes to fill the gaps.
Important
Note: If you are 100 lb and want to build up to 110 lb, you will want to
consume as much protein as a 110 lb person to get there (e.g. 110
g of protein).
For
more ideas on how to build muscle for women at home, watch these
2 videos –
HOW I BUILD MUSCLE AND LOSE FAT
How To Build Muscle For Women (5 MYTHS
FEMALES MUST KNOW!)
If
you’re not into lifting weights, here’s
a bodyweight exercise protocol that we feature in our bodybuilding system that many bikini
competitors use for building lean muscle.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Build Muscle for Women at Home
