As a personal trainer the most common statement or should I say excuse I hear from females in my in home personal training services regarding weight training is, “I do not want to get big muscles.” Ladies believe me when I say you won’t, your bodies are not designed that way. This type of constant neurogenic training can be particularly negative for women who have lost a lot of weight as it can leave them looking “skinny fat” where they have lost weight but their skin and muscle tone looks flat and loose. Contraction and Tension: The most successful bodybuilders in the world will tell you that they haven’t become number one by necessarily lifting the biggest weights – they have got there by being able to contract their muscles harder than anyone else in their field and by increasing the duration of time that their muscles are under a load or tension. What this means is that simply moving a big weight from point A to point B is not necessarily going to equate to muscle tone, development and creating the shape that you want. The more time you spend contracting, stressing and working the muscle the more micro-tears you are going to create in the muscle and it is these tiny tears that stimulate repair, new tissue production and ultimately: growth. Fuel and Repair: Do not underestimate the importance of fueling your body correctly when it comes to building muscle. Focus on Diet: If you want tight tone with visible muscle striation and shape, diet is also a key. Diet is also the key factor behind weight loss and reducing body fat, and body fat reduction is the key in tight, toned, visible muscle. Stretch and Elongate: Weight training can lead to a shortening of the muscle as the constant contraction and thickening can also cause shortening and a “peaked” effect.
This entry was posted in Training Tips and tagged diet success, dieting, exercise program, fat burning zone, in home personal training, in home personal training services, metabolic, metabolism, muscle building for women, muscle mass, muscle tone, muscle toning for women, personal trainers, personal training, weight lifting for women, weight loss, weight loss tips, whey protein shake, women training tips by Eric Collier.


This is something that I think is important for women, who like myself are looking to have the lean muscular look. It will increase your metabolism, support fat loss,  and enhance muscle growth I talked about CLA earlier this month. Even by having a severe exercises program and diet plan, it can take forever to add only a few pounds of muscle mass.
Here, Photography Heat if featuring some stunning photographs of women who have built their muscles like men. This is because lifting weights promotes a type of muscle growth known as “myogenic” muscle growth. These sorts of big movements stimulate testosterone production due to the sheer volume of muscles involved in the movement and this helps to build stronger, harder muscles. It allows you to focus very specifically on certain muscles, groups of muscles or one area of one muscle. If you are not using appropriate supplementation you will take a lot longer to repair and it will take longer for your body to build new muscle tissue. As a woman you do not want to look too thick or lumpy, so the key is to ensure that you spend a portion of your time each week stretching and elongating the muscles. While many women decide to lift weights to tone their body, those looking to add muscle will have some roadblocks.


This type of muscle growth increases the mass and density of a muscle which gives it its shape, which it will retain even after you’ve left the gym. This means that it does not promote muscular density; it does not promote thickness or fullness of muscle, so when you leave the gym you will not retain the fullness or curves created by the existence of fuller, thicker muscles. The trick is to think about the muscle you are using to move that weight and focus on squeezing it all the way through the movement, holding the tension at the contraction point, and then releasing again under control. From reading the above you should now know that you need to contract and stress the muscle. You can isolate an area using both free weights and machines, and it’s very important to keep mixing things up to ensure that you hit a muscle area on its full circumference to avoid either over developed or flat areas. Creatine helps muscular growth, endurance and strength, thus allowing an increase in size as the muscle can go harder and be worked for longer.
When your body goes into an anabloic state, it means your muscles are repairing and building.



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