Female bodybuilding is not as common a practice as male bodybuilding. But recently, with the increase in the number of television shows, championships, and action movies, women are taking up bodybuilding as a serious business. Today, most women are looking forward improve their body and enhance muscle mass. Bodybuilding in women is all about achieving muscle symmetry that one can feel proud of.
- 1 Does Female Body Building Differ from Male ?
- 1.1 What Female Bodybuilders Prefer ?
- 1.2 Legacy of Bodybuilding Continues
- 1.3 Benefits of Female Bodybuilding and Weight Lifting Workouts for Women
- 1.4 Recommended By Readers
Does Female Body Building Differ from Male ?
What Female Bodybuilders Prefer ?
With a good bodybuilding regime, women can reach a level where they can have well toned muscles, good health and satisfaction. This is not very different from male bodybuilding. However, there are some differences as far as physiology is concerned. Women have higher levels of estrogen and this affects the way they exercise. This higher level of estrogen means that they have a tendency to store more fat as compared to men. However, women can easily overcome this if they practice a lot.
Most women do not exercise because they are under a notion that the practice will result in big muscles. However, the truth is that only five percent possess the capacity of developing large muscles. Steroids and other pharmaceutical wonders result in muscle build up.
Women generally don’t prefer bodybuilding exercises and still start exercising or weight training, hoping that undergoing frequent repetitions with less weight will be beneficial for muscle. This is not true. Most male body builders increase their weights to enhance their muscle mass. Building muscle bulk and maintaining your present weight simultaneously has to do less with heavier weights and repetitions.
Most Olympic weight lifters and wrestlers use weights. However, they actually focus on addition of immense strength and muscular endurance and keeping the body weight same simultaneously. Adding even one pound can prove to be devastating for them. Focusing on certain exercises such as Squating and dead lifting will be helpful. Both the above-mentioned exercises improve upper body which helps in weight lifting.
Legacy of Bodybuilding Continues
Female body building is not a new concept. However, it has only become famous recently. There are several people who are plunging in to this field thinking that it is a great way to achieve a good body, fame and fitness.
Most women have joined rigorous exercise regime to add muscle mass to their body. There are women who take special classes to build their body and attain fame. Female bodybuilding competitions have created a new path for women who want to get in to this field. This has provided great encouragement to women who want to create their niche in the field of bodybuilding.
In case, you want to make your mark in the field of female bodybuilding, you need to define your goal. What is it that you want? Is it losing weight, adding muscle or getting stronger? Defining your goal would let you build your muscle in a great way.
Benefits of Female Bodybuilding and Weight Lifting Workouts for Women
Effective Fat Loss!
Think weightlifting only benefits those who want shirt-ripping arms? Think again.
Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.
The huge advantage to weight training is your body’s ability to burn fat during and after exercise.
More Muscle, More Calorie Control
As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.
The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.
Shapes and Curves
As you increase strength and lean muscle mass, your body uses calories more efficiently.
As you build muscle while bodybuilding exercise, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.
If you’re losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.
Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.
A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.
As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation. Rather than reaching for that early afternoon cup of coffee, grab a barbell.
Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.
As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.
A study conducted at McMaster University found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent. The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.
Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.
In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.