How to build feminine muscle

How to Build Feminine Muscle

By Karen Sessions NSCA-CPT

Learn The Most Prized Women's Bodybuilding Tips And Techniques To Build Muscle And Melt Body Fat!

Discover The Truth About Weight Loss And How To Keep It Off For The Rest Of Your Life!

If you ask ten different people how to build muscle you will get ten different answers. Information on building muscle is a dime a dozen. Muscle building data is in ample supply. Many people new to the sport of bodybuilding freely giving misinformation encouraging women to lift lighter weights and employing the use of more reps for "fat burning" and "toning."

The internet and fitness magazines are littered with muscle-building information promising fast results to muscular and tight body of your desires and dreams.

WAKE UP!

If you want to build muscle you have to stop implementing a multitude of tricks and tactics every training session. You must challenge your muscles, and you have to know when to stop training to allow your body to recover.

The absolute best way to gain muscle is to get educated. Learn the working factors on how to train.

Learn:

How a muscle grows

How to fuel and nourish your body

How to train

How to implement cardio

How to rest

Each of the above is very important factors in building muscle.

Build Head-Turning Feminine Muscle!

How a muscle grows

For muscle to grow certain factors need to take place:

You need to stimulate the muscle through weight-bearing exercises, which creates microscopic damage to the muscle fibers.

Following intense training you need to supply your body with the proper nutrition to replenish the fuel stores.

You need to rest to allow the muscle to recover and repair the damage done during training. Your muscles grow when they are allowed to rest.

How to fuel and nourish your body

What you eat, when you eat it, how much you eat, and how you combine your food groups all have a dramatic effect on how you build muscle, and even burn fat.

Protein is an essential element for building muscle. Without eating enough quality complete protein, you will be robbing yourself of muscle gains. Strive to eat at least 1 - 1.5 grams of protein per pound of lean body mass.

Carbohydrates provide energy. Carbs also direct protein and other nutrients into your muscle cells. While carbs are an important ingredient to building muscle mass, too much or the wrong type (processed) can be stored as body fat.

Even though your ultimate goal is muscle gain, you need to also be receiving essential fats in your diet. Without the proper amount and type of fat, you're body is unable to build and regulate hormones necessary for growth.

After training, you have 20 - 45 minutes in which nutrients can be immediately utilized for muscle repair. During this time, it is absolutely essential to consume carbohydrates and protein. I don't care if you are limited to 50 carbs a day, those carbs must go before and after training if you expect to build muscle.

Your Final Muscle Solution!

How to train

A muscle grows when it's forced to grow. Therefore, in order to build muscle and strength, you have to challenge your muscles. This can be done with heavy weight training and progressive overloading.

Compound exercises target the all the muscles in the trained muscle group. You should begin your training with a compound exercise, followed by 1 - 2 auxiliary movements. Choose 2-3 exercises per body part using approximately 3 sets each.

Another confusing muscle gaining element is repetitions. So, what's your current rep range? Do you use 10 - 12 reps or 12 - 15? Do you feel that's a heavy workout? Those rep ranges can be effective for muscle endurance, but if you want to build muscle you have to lower your reps to the 6 - 8 rep range. Using heavy poundage in the 6 - 8 rep range targets the type II B muscle fibers, those responsible for growth.

To build muscle mass you have to stop turning your training session into a training marathon. Cut back on training, increase anaerobic intensity, and watch yourself grow.

How to implement cardio

Adding cardio to the end of your training session is catabolic. The best way to add cardio to your muscle-gain regimen is to do it separately from your weight training.

Cardio can increase your metabolism. But, too much cardio can eat muscle and lower your metabolism. Too much of a good thing can work against you. You need to be able to assess yourself and know how to properly implement cardio, when, and duration.

For muscle gains, I recommend cardio three times a week maximum, at 15 - 20 minutes steady state.

How to rest

An overtrained muscle will never, ever, ever, EVER grow. You build muscle at rest, provided you train and eat correctly.

Rest is the number one, absolutely most important muscle-growth factor and it's grossly overlooked. You DO NOT build muscle in the gym. Weight training tears down muscle. Your muscles grow when you feed them immediately after training and allow them to rest.

Conclusion to How to Build Feminine Muscle

I've said it before and I'll say it again; Train, Eat, Rest = Growth. It doesn't get any simpler than that, folks.

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit

P.S. For advanced muscle building information check out Iron Dolls. Be sure to look into Figure Competition Secrets to get training and nutrition information for that fit body possessed by some of the top figure and fitness athletes.

Supplement of the Month
Creatine

Creatine is a naturally occurring nutrient made in our bodies from the three amino acids, arginine, glycine, and methionine. Even though it is made by our bodies it can also be received through our nutrition in such foods as cod, tuna, pork, salmon, and beef.

This amazing supplement can increase lean muscle mass, as well as improve exercise performance, and speed up muscle recovery. Creatine is a “cell-volumnizer,” meaning that it pushes water into the muscle cells. Do not get this confused with water retention, which is water retained under the skin. Creatine replenishes ATP (Adenosine Triphosphate), the fuel for your muscles’ contractions. It promotes swelling in Type II-B muscle fibers, which are the ones that have the greatest potential for hypertrophy. When the muscle cells are volumnized, size and strength of the muscle are increased. Creatine helps to build lean body mass and it speeds up the recovery process.

Kre-Alkalyn 1500

SciFit's Kre-Alkalyn 1500 features a patented Creatine in a pharmaceutical delivery system providing maximum stability and absorption. Creatine Monohydrate has been proven through a decade and more of research to enhance strength, endurance, and subsequent athletic performance. The only disadvantages of traditional Creatine Monohydrate are the extremely short term stability, rapid conversation into the bi-product Creatinine when exposed to liquid, and subsequent poor absorption into the bloodstream. Kre-Alkalyn 1500, which is buffered for maximum absorption and stability, solves this dilemma. Kre-Alkalyn 1500 offers the athlete Creatine which is 100% stable, will not break down into Creatinine, and will absorb efficiently into the bloodstream. In fact, each 1 gram of Kre-Alkalyn is equivalent to ingesting 10 grams of Creatine powder allowing the athlete to take far less product while experiencing even more explosive results.

Check out bodybuilding.com's Higher Power Glutamine!

Online Personal Training
Are you getting bored with your fitness program?

Are you frustrated with not making any progress?

Are you having trouble staying consistent with your fitness program?

Are you unsure of how to construct a proper eating and exercise program?

If you answered yes to any one of the above questions, then online personal training is for you! Whether you need assistance with getting an exercise routine started or looking for suggestions on how to improve your current workout regimen, online personal training will make the difference in how successful your program is.

Working with an online personal trainer can help you:

Become a more consistent exerciser

Eat a more healthy diet

Provide better and quicker results

Make you accountable

Allow you to get the most out of each workout.

.

.

.

.

.

.

Sign-up for your online personal training program today and get the body YOU deserve !

**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.

This newsletter is protected by copyright, 2006, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or website as long as the copyright and links remain intact.**

.