6 Reasons Women Should Start Strength Training
Strength training always seems to be one of the most unpopular topics in women's fitness programs.The good news for women is that, with society becoming more open and times changing, strength training is no longer taboo for women.
In fact, women who engage in strength training can prevent age-related bone loss and improve their overall quality of life.We need to understand the truth behind women's muscle training and how hormones, diet and specific exercises help women gain muscle.
Muscle growth makes you stronger inside and out
Muscle training has many benefits for women, and you need to convince yourself to start going to the gym and working out your muscles.Because muscles not only boost your metabolism, they also turn your body into a more efficient fat-burning machine.At the same time, muscle strength will give you an inner confidence boost. You will feel more confident about yourself.In addition, strength training has been shown to ease our osteoporosis, reducing your risk of experiencing osteoporosis-related fractures.
If you're worried that you're going to build a lot of muscle, it's a misconception. The same two people, a man and a woman, who do the same strength training three to five times a week will experience different mileage.Because women's testosterone levels are more than 20 percent lower than men's, this means that if you really want to bulk your biceps and triceps, you're going to have to put in more targeted strength training and calorie intake than men.It is difficult for women to build muscle mass because of their own body differences.
Menstrual Cycle and Muscle Growth
Are you ready to start building muscles but don't know where to start?You can start with your hormones: If you know what stage of your menstrual cycle you are in, you can use this valuable information to synchronize your training with it.
In women, estrogen is important for muscle growth.Studies have shown that estrogen, which is particularly active during ovulation, speeds up the production of proteins in your body, which in turn boosts your muscle growth.
You should also be aware that a recent study carried out in the US found that the contraceptive pill limits muscle growth in women.The control group, not taking the pill, gained more than 60 percent more muscle.
Don't skip aerobic training
Aerobic training is an integral part of a complete training program and is essential to your training.You can go for a run or a bike ride outside, or you can exercise indoors on a treadmill or on a spinning bike. These workouts are very effective cardio workouts.Especially when you still want to burn fat, it is indispensable to high - intensity aerobic training.
You need to combine your cardio training with strength training. You can get significant results by doing 20 to 40 minutes of training each day.After each workout, you'll be burning calories all day long and building a well-defined muscle line that will make you feel stronger and more confident.
If you want to achieve lasting weight loss and improve your overall health, you can combine aerobic training, strength training and a balanced and healthy diet into a healthy lifestyle that will lead to sustained health.
The secret of eating right to build muscle
Matching your strength training with the right diet is key to your efficient muscle growth, and your diet needs to include the following foods to help you grow stronger:
● Drink water: Did you know that your muscles are mostly made of water?You may not think about it, but you need to make sure you're drinking plenty of water every day, and the salads and other vegetables you're eating are also high in water.
● Eggs: In order to build muscle, you need a lot of protein.Eggs are a good source of high quality protein in our diet.
● Beans: Beans and lentils are a good source of protein and zinc.Zinc is also very important for our muscle growth.Without zinc in your body, it's hard to get muscle to grow.However, it is best to avoid beans before training as they are rich in dietary fiber, which can fill up your stomach and interfere with your training.
● Berries: Berries are a true treasure trove of nutrients. Eating berries can not only help you lose weight, but also help you build muscle.
● Meat and fish: Meat and fish help replenish your protein reserves after you've been through intense strength training.
● Nuts: Nuts such as walnuts and almonds are a good source of protein and a variety of important fatty acids. You should also include more plant fats, such as olive oil, in your diet.
6 Reasons You Need Strength Training:
1.Strength training can improve your athletic performance.
2. Strength training sculpts your body
3.Strength training increases your strength and improves your posture
4.Strength training boosts your metabolism
5.Strength training can strengthen your immune system
6.Strength training can improve your confidence.