There are a lot of myths floating around on the internet about what to do and what not to do to when it comes to building lean muscle as a woman.
Women are told to go for higher reps to burn fat and get toned. A lot of this misinformation leads to not seeing the results that you should be seeing from your weight training.
To build a beautiful body with lean muscles, you have to train and think in a way that has been proven to get results.
You want to lift heavy weights in the 6 – 10 rep range with higher levels of intensity and volume. You have to also maintain discipline and consistency in your diet and training routine.
Follow these top 5 training and nutrition tips to build a lean fitness model body:
1. TRAIN WITH HEAVY WEIGHTS
The key to transforming your physique is lifting relatively heavy weights in the 6-10 rep range and utilizing free weight compound movements.
You have to challenge your muscle fibers with heavier weight loads and more intensity to build that lean tight muscular body.
By pushing your body to do more than it can currently handle, you incentivize your body to grow stronger, tighter and firmer. So, start off with barbell movements, then dumbbells and machines and finish off with isolation work.
2. TRAIN TO BUILD MUSCLE, NOT TO LOSE FAT
Your goal when weight training is to build muscle, period. Your goals is not to burn fat by training with lots of reps and little break in between sets. Train hard and with heavy weights to build muscle.
When you have more muscle your body burns more fat all day without doing anything. The more muscle you build, the more fat you burn in turn when resting. So, focus on training to build muscle.
3. DO CARDIO AFTER YOUR WEIGHT TRAINING
Don’t do cardio before your weight training session. You want to come in fresh and have all the energy you need to lift hard and heavy to build that lean tight muscular body.
Weight train and then do a moderate 30 minute cardio session. You can drink a post-workout whey protein shake right before or after the cardio session.
4. EAT MORE HIGH NUTRIENT MEALS
Don’t go for long periods without eating nutrient rich meals. Plan your meals so that you provide your body with sustained energy, protein and nutrients throughout the day to recover and build muscle. Make sure to drink water throughout the day as well.
5. PRIORITIZE YOUR PROTEIN
When building muscle, you have to prioritize your protein intake. Make sure to get at least 24 grams of protein in the morning and right after working out.
Also, make sure each of your meals contains a decent amount of protein. Don’t eat just carb and fat meals. Aim to consume 1 gram of protein per lbs of body-weight per day.