“However, if this is your passion, it’s worth every second.
(Not to mention,lifting weightscomes with a host of health benefits.)
Read on for the complete guide to what it’s like to be a female bodybuilder.
Photo: Getty Images
What Is Bodybuilding for Women, Anyway?
Bodybuilding is actually a sport.
Read on for an example fitness plan for female bodybuilders.
Female Bodybuilding Workout Plans
How do you build impressive muscles?
With consistent strength training, of course.
“Typical bodybuilding training is not easy,” says Snyder.
Many athletes prefer to hit each muscle group twice a week.
), says Martinez.
“To induce hypertrophy aka increase in muscle size it’s better to lift for longer periods of time.
“All these techniques are efficient in causing muscle fatigue and causing micro-tears in the muscle fibers.
And, yes, you have to do cardio.
“Cardio is crazy important!”
“This will help uncover the beautiful muscular shape you’re creating.”
Shoot for 20 minutes of cardio three times a week, recommends Snyder.
you might also incorporateHIIT workoutsif you’re more advanced, says Martinez.
That’s why many female bodybuilders follow an IIFYM ormacro-counting diet.
And that’s just the beginning.
(And, yes, you might follow avegan bodybuilding diet and lifestyletoo.)
Before You Sign Up for a Bodybuilding Competition… Before you decide to sign up for a bodybuilding competition, consider which genre might be right for you.
Bikini:This is the most popular female bodybuilding division.
It emphasizes balanced physiques with a moderate amount of muscle.
You wear a two-piece bikini and pose in front of judges to be scored.
Figure:Muscle-wise, the figure category is a step up from the bikini category.
You’re judged on muscular balance and symmetry.
Bodybuilding:This is the most muscular category of women’s bodybuilding.
(Think: Arnold Schwarzenegger, but female.)
Fitness:This category is judged on physique and appearance, too.
“You’re putting them in charge of your health.”
Be patient:“There is a method to bodybuilding,” says Snyder.
“It’s progressive in nature and needs an individually tailored plan.
When implemented properly, it will keep you safe [and] be effective, and efficient.
But increasing the size and strength of your muscles takes time, effort, and consistency.”
Strong biceps and glutes don’t grow overnight.
(This is a beautiful little thing calledprogressive overload training.)
