Female bodybuilding is not exclusively about muscle build-up. Women do it for many different reasons such as achieving a desired size, increasing in strength, and of course boosting confidence.

Women’s bodybuilding supplements used by male species are not the same as the supplements consumed by women. For example, testosterone booster is not taken by women since it may cause women to deepen their voice and grow their hair more. Here are some women’s body building supplements which you may consider adding in your diet.

1. Creatine

There is creatine especially designed for women. One example is the “Femme Advantage Creatine” which comes in liquid form. This is different from the usual creatine because it is known to get rid of the known side effects of creatine such as muscle cramps, irritated stomah, dehydration, and loose bowel movement.

1. Vitamin B Supplements

This bodybuilding supplement aids in proper and healthy metabolic process of fats, protein, and carbohydrates. In addition, vitamin B supplements are important to keep your hair, skin, and eyes healthy.

1. Calcium Supplements

In female bodybuilding, you should have robust and strong bones to help you keep up with precise and rigorous training. This is why you need to take in more calcium. Calcium is a very important factor that maintains the proper and healthy functioning of bones. There are many calcium supplements available in the market these days. Alternatively, you should consume more natural calcium sources, such as seaweeds, dairy products, and broccoli.

1. Essential Fatty Acids

The consumption of essential fatty acids (EFA) brings a lot of benefits to female bodybuilders since:

• It produces more energy;
• It can diffuse oxygen in your bloodstream;
• It can reduce water retention;
• It can calm and normalize your mood;
• It can help in the metabolic and transport process of cholesterol and triglycerides;
• Most plant and fish oils are high in EFAs.

1. Protein Supplements

Protein is said to be the building block of muscles. It helps in proper functioning of muscles through growth and repair. Protein supplements are usually in power form. Protein supplements come in four major types: 1) Whey; 2) Casein; 3) Egg whites; and 4) Soy.

The use of different female body building supplements must first be consulted with your body building trainer or instructor so that you can be guided properly. To achieve a really good female or woman bodybuilder’s physique, it is important that you have the discipline and persistence. You should not only consume such supplements, you also need to do proper trainings and workouts, maintain a proper diet, and obtain proper rest.

If you want to establish a good female bodybuilder’s diet plan, you need to know the foods that are going to produce the best possible results. Having a balanced diet is as important for female bodybuilders as anybody else; however, if you want to add more muscles, you should take in more protein without adding unhealthy fat to your diet. Here are the five foods you should consider adding to your female bodybuilding schedule.

1. Protein shakes

Your female bodybuilding schedule should include three healthy meals a day, as well as healthy snacks between your three meals. The best thing to take in for a healthy snack is a protein shake. Protein shakes have different recipes and most female bodybuilders can choose one or two for their own preference. Basically, the protein shake include protein powder, skim milk, and flavoring such frozen or fresh fruit. When correctly prepared, your protein shake can be high-protein, low-fat addition to your female bodybuilder’s diet plan.

1. Egg whites

Eggs are known to be one of the best protein sources a female bodybuilder can have; however, eating whole eggs can increase the cholesterol level in your body and that is not healthy. Remember that you have to eat as much as 2 to 3 dozens of eggs per week. This is the reason why you should choose to eat egg whites only. You can get all the protein you need without too much cholesterol.

1. Non-instant Oatmeal

Building muscles is not just about increasing protein in your female bodybuilder’s diet plan. You should also have carbohydrates intake to give you much energy on your workouts. Oatmeal is one of them, especially when you are trying to avoid those high in preservatives and sugar.

1. Black Beans

While oatmeal is a good source of fiber, you need more so you can be energetic throughout the day. Black beans are a good choice since they release the energy gradually so that it lasts longer. Black beans are also a good source of protein, a good source of carbohydrate, and a versatile ingredient for your female bodybuilder’s diet plan.

1. Flaxseed

No female bodybuilding workout plan should exist without flaxseeds. Flaxseed can be ground in a coffee grinder and just sprinkle than on your salads or bake some tasty bread with them. You need to eat flaxseeds because they are rich in fiber and high in omega-3 fatty acids which are really healthy for you.

Part of a very effective female bodybuilder’s diet plan is eating the right foods to build muscles and stay healthy. Your bodybuilder’s diet plan needs to include big amount of protein from rich protein sources, such as clams, protein shakes, egg whites, and black beans. Your diet plan should also include rich-fiber foods, including those with complex carbohydrates.

If you want to establish a good female bodybuilder’s diet plan, you need to know the foods that are going to produce the best possible results. Having a balanced diet is as important for female bodybuilders as anybody else; however, if you want to add more muscles, you should take in more protein without adding unhealthy fat to your diet. Here are the five foods you should consider adding to your female bodybuilding schedule.

1. Protein shakes

Your female bodybuilding schedule should include three healthy meals a day, as well as healthy snacks between your three meals. The best thing to take in for a healthy snack is a protein shake. Protein shakes have different recipes and most female bodybuilders can choose one or two for their own preference. Basically, the protein shake include protein powder, skim milk, and flavoring such frozen or fresh fruit. When correctly prepared, your protein shake can be high-protein, low-fat addition to your female bodybuilder’s diet plan.

1. Egg whites

Eggs are known to be one of the best protein sources a female bodybuilder can have; however, eating whole eggs can increase the cholesterol level in your body and that is not healthy. Remember that you have to eat as much as 2 to 3 dozens of eggs per week. This is the reason why you should choose to eat egg whites only. You can get all the protein you need without too much cholesterol.

1. Non-instant Oatmeal

Building muscles is not just about increasing protein in your female bodybuilder’s diet plan. You should also have carbohydrates intake to give you much energy on your workouts. Oatmeal is one of them, especially when you are trying to avoid those high in preservatives and sugar.

1. Black Beans

While oatmeal is a good source of fiber, you need more so you can be energetic throughout the day. Black beans are a good choice since they release the energy gradually so that it lasts longer. Black beans are also a good source of protein, a good source of carbohydrate, and a versatile ingredient for your female bodybuilder’s diet plan.

1. Flaxseed

No female bodybuilding workout plan should exist without flaxseeds. Flaxseed can be ground in a coffee grinder and just sprinkle than on your salads or bake some tasty bread with them. You need to eat flaxseeds because they are rich in fiber and high in omega-3 fatty acids which are really healthy for you.

Currently, there are numerous competitions all over the world with one objective – to recognize the bodybuilder who was able to maximize his muscle hypertrophy to the fullest.

During a contest, bodybuilders normally display their bodies in front of the audience and are rated by judges. Points are assigned to each contestant based mainly on their physical appearance. Maybe you are wondering how these bodybuilders prepare for competitions. How are they able to flaunt their gorgeous bodies?

Before you can even compete as a bodybuilder, you need to be familiar with the different areas of bodybuilding so that you can choose which way you would like to develop your body. There are 3 different areas – professional, natural and female bodybuilding.

A professional female bodybuilder is someone who has already qualified to compete with professional and sanctioned contests. This area is the most prestigious one and can be the highest place that a bodybuilder can reach.

Natural contests prohibit a bodybuilder in using any illegal substance such as steroids and diuretics to build their muscles. Just as what the competition name suggests, the bodybuilders would have to develop their muscles in natural ways. Before the competition proper, each contestant undergoes a urine test in order to make sure that there are no illegal substances taken to enhance the muscles.

The third is the female bodybuilding which started in the 1970s. More women became hooked into exercise trainings including weights during this time because it does not only develop a perfect and appealing body, it also helps prevent bone breakage and loss.

Now that you already have read through the description of each area, you are ready to start preparing for the competition. Of course, it would never be that easy especially if you are just starting. There are guidelines and pointers that you have to follow so as to quickly achieve your goals. Here are some of the tips that you should consider.

• There are various programs that you need to accomplish in order to have enough physical strength. It is best to consult a professional trainer for proper execution of the exercises.
• The preparation does not only focus on training, you should also take care of your stamina by eating nutritious food. Your meals should contain ample amount of carbohydrates for energy as well as protein for muscle development.
• If you will consult an expert trainer, you will know that there are dietary supplements that can help you see results faster. You just have to look for the right supplement that would work for you.

There are so many things that you have to consider when preparing for a bodybuilding competition. Aside from the nutrition, training and supplement, you also have to get enough rest. However, the most important requirement that you need to have is discipline. With discipline, you will definitely achieve your goals faster.

Step 1: The 6-Pack Abs Diet.

This is perhaps the most important part of obtaining that impressive 6-pack abs. You need to break up your 3 square meals a day (breakfast, lunch and dinner) into 5 or 6 mini-meals because this will jump starts your metabolism and burn away the extra fat. See the article on a sample diet plan

Stop eating fatty and processed food, and avoid simple carbs. Food such as white bread, pasta, soda, candy, chocolates, hydrogenated oils, fructose corn, etc are extremely bad health – and will destroy any chances of a finely tone 6-pack abs.

Instead, eat the foods that contain lean meat, complex carbohydrates, vegetables and legumes. For example, oatmeal, olive oil, whole grain breads, nuts, eggs, tuna, boiled chicken, fruits and vegetables, etc. Go organic where possible.

Step 2: 6 Pack Abs Workout

A good bodybuilder will focus on ALL muscle groups. However, for the purpose of getting the fabulous 6-pack abs, you need to focus on 3 different exercises, namely:

1. Cardio: 3-4 times a week, e.g. walking, jogging, swimming, etc. It doesn’t matter which cardio you choose, but the secret here is to do the cardio in quick bursts. This will burn the fat fast. For example, if you’re walking, walk for 2 minutes and then sprint for 30 seconds. Repeat this cycle 8-12 times. This has the extra advantage of enhancing the health of your lungs.

2. Weight Lifting – did you know that adding an extra 3 pounds of muscles is equivalent to burning as many calories as a one mile jog? You should aim to lift weights at least twice a week, about 30 minutes in each session.

3. Abdominal Exercises – The most effective abs exercise is the “Crunch”.

Here’s how you do it.

Lie down on the floor with your legs straightened. Then, bend your legs until the sole of your feet are flat on the floor. Next cross your arms so that each hand is touching the opposite shoulder. (*don’t put your hands behind your head as this will cause stress on your neck and spine). Then, slowly bend your waist, lifting your shoulders in the process. As your upper body is lifted off the floor, you should notice your abs “crunching”. Hold it for 5 sec and then come back down slowly.

*remember, Crunches are different from sit-ups. You need not sit up, just raise yourself sufficiently to get your upper body off the flooer.

Well, there you have it. Follow the above for 90-120 days, and you will soon see those fabulous 6 pack abs.

Gain Muscles Fast Tip #1: Load up every 3-4 hrs

Load up with generous servings of wholesome food every 3 – 4 Hours. Common sense will tell you that if you always feeding your muscles, they will grow (make sure you’re doing your workouts as well – or you’ll end up putting on extra fat)

Without sufficient proteins, it will be impossible for them to develop mass and grow. Eat generous portions of foods like lean meat, tuna (in water), and organic vegetables, nuts and seeds. Avoid fatty foods, high in sugar food, simple carbs and processed.

Your diet is one of the biggest factors (the others being your weight training program and your lifestyle) that will determine your bodybuilding success.

Gain Muscle Fast Tip #2: “Go for the High Load Workout”

In short, this workout technique requires you to get into the gym, train hard and get out fast!

A typical gym workout calls for 20 sets or more. In contrast, a high-load workout is only 10 – 12 sets, but remember to push yourself to the max without injuring yourself.

(* do not use weights that are too heavy, especially if you’re just starting out!)

In this “bulking phase”, your goal is muscle growth, so avoid high volume work. Don’t spend hours at the gym – train hard and get out fast!

Gain Muscle Fast Tip #3: Focus on Compound Exercises.

The key to notable muscle growth is to engage your whole body as much as you can in every exercise you do. Compound exercises are those that engage the main muscle groups simultaneously and work your entire body.

Here are a few examples of compound exercises: Rows, Lunges, Presses, Squats, Body lifts and Deadlifts.

This is very effective for gaining muscles mass fast (i.e. bulking)

Gain Muscle Fast Tip #4: Get your Technique right

Bodybuilding isn’t just going to the gym, do some presses, lift some weights and hope for the best. You need to have the right form, i.e. get the techniques right.

If you cheat form, you’re setting yourself up for failure. If you’re serious about bodybuilding, then you must learn the proper form. There are many books, videos and trainers to help you get started on the proper form.

Gain Muscle Fast Tip #5: Get Sufficient Rest

This is fact that not many bodybuilders are aware of – but your muscles grow NOT during the workouts, but during your rest period. So, it’s vital that you schedule rest periods in your workout sessions and don’t overdo the training!

(After a hard training session, take simple carbohydrates to replenish the glycogen level so that your body has sufficient energy to recoup and rest. For more info – read this truth about carbs for bodybuilders article)

Finally, don’t forget to get sufficient sleep every day. Get at least 8 hrs of sleep each day. It is during our sleep that our bodies heal and rebuild itself.

Summary:

Get in the gym (train hard by doing Compound exercises using the proper form), eat a proper diet every 3-4 hours and get plenty of rest. 8 hrs of sleep is mandatory. Repeat this entire process over 3-4 months and you will see noticeable results.

For example, there are exercise machines that works on the abdominal area, and there are exercise machines that help bodybuilders enhance their resistance and strength. The first step before you purchase any bodybuilding equipment is to decide what you want to achieve.

Here is some common equipment:

• Dumb-bells (free weight). These are great for conditioning your body. Lifting weights regularly will set you on the right track to great looking muscles.

• Weight Bench. These machines make weight lifting more efficient as well as reduces the risk of injury. Comprehensive training programs usually includes weight benches to obtain optimal results.

• Stationary bike. This machine is great for shaping and toning your leg muscles. It’s relatively cheap price, and compact dimensions make it a favorite among bodybuilders.

• Stair steppers. This machine is a favorite for toning and building muscles on the legs, thighs and butt.

• Treadmill. The treadmill is an option if you want to walk and run without leaving home. Ideal if you live in the city, but if there is park nearby, I would recommend going out for a fresh air.

Tip: When buying bodybuilding equipment, you must be prepared to invest a fair bit. Cheap exercise machines break down easily, and do not provide satisfactory workout results. If you are serious about bodybuilding, then save up to purchase good quality machines that can guarantee results.

If have budget constraint, then consider going to the gym. You may pay more in the long run, but for a reasonable monthly fee, you have access to the entire range of bodybuilding equipment – which would easily cost you thousands of dollars if you were to buy them.

Here are some benefits of warming up:

• increasing your body temperature

• increasing synovial fluid in your joints (synovial fluid is a thick, stringy fluid whose main function is to lubricate your joints)

• Expanding the capillaries in your muscles – more blood flow, more oxygen

• Increase metabolism to adjust to heavy loads.

• Helps prevent injury and makes your training session more efficient.

*note: Do not stretch before you have warmed up. I know, you were told differently in high-school. You were told to stretch and then do your laps. Well, that practice is flawed does little to enhance performance. A “warm” muscles is more flexible and less prone to injury during the workouts.

Ok, let’s dive in.Your warm up routine should consist of:

Cardio Exercises.

The purpose of cardio is to increase your body temperature. Jog around the blog once or twice, or if you have the treadmill, get on it for 10-15 minutes. This will increase your body temperature as well as increasing your metabolic rate.

Stretching.

Once your body has warmed up, it’s time to stretch. This will “loosen” your joints and muscles and will prevent injuries during your workout.

Focus on the areas that you plan to work on that day. For example, if you plan to work on the upper body, here are some recommended stretches:

- Pectoral/deltoid stretch
- Triceps stretch
- Overhead triceps stretch

Note: be careful not to overstretch – stretch just enough so that your muscles are ‘loosen’.

Calisthenics.

Calisthenics are a form of organized exercise that consist of a variety of simple movements – performed without weights or equipment. The goal is to increase body strength and flexibility using one’s own body weight for resistance. They are usually conducted in concert with stretches.

This will warm up different muscle groups in your body and prepare them for a proper workout out later. Here some calisthenics that you can do:

- Push ups

- Chin ups

- Body squats

- Lunges

Final note – once you’ve sufficiently warmed up, and stretched – you may be tempted to start right away on your first set.  Don’t!

I would recommend you finish your warm up by doing a few reps with gradually increasing weight. This will ease you slowly into your actual workout and make your bodybuilding session more effective as well as reducing the chances of injuries.

In fact, many people are turning to bodybuilding as part of their daily exercise. The rational is this – since I need to exercise to keep fit, why not do a little extra to get those fabulous abs and ripped muscles? Make sense doesn’t it?

Here’s a quick list of benefits of bodybuilding:

• Keeps your body well toned and build lean muscle mass.

• Increases strength and endurance

• Stimulate blood circulation and boost your immune system

In addition to these physical benefits, it is also a great self-esteem booster. Bodybuilding teaches self discipline and perseverance as one has to follow a strict diet and regular training sessions. You gain a sense of accomplishment at each step along the way.

If you’re not into competitive bodybuilding, you can afford to be more relax and choose a more relax training schedule. You could also “cheat” a little more in your diet – see this article on bodybuilding diet tips (item #3)

Health and Fitness and bodybuilding do go hand in hand. You can be healthy and look great at the same time.

Finally, you can have your cake and icing as well … FIGURATIVELY of course!

This is correct to a degree – i.e. working out with heavier weights will produce bigger muscles in a shorter period – however, the downside is – you may end up in hospital due to muscle injuries and tears.

Random studies has shown that majority of those who experienced weight training related injuries started off with heavy weights instead of slowly increasing and adjusting the weights as they progress. As a result, many unfortunate beginning bodybuilders have found themselves taking unplanned vacations from their workout sessions due to severe muscle injuries.

The fact is, muscle mass increase is maximized with CONSTANT weight training over an extended period. As you progress in your training, you can slowly increase the weights as your body and muscles adjust to the your bodybuilding workout regime.
There is a saying that goes – “Too much, too soon”. It is the same with bodybuilding. Start slow, start small, and most importantly, you must be consistent. In time, you too will have those huge biceps and muscle mass.

Bodybuilding involve strict training routines and special diets to provide nutrients and energy to your body.

Our bodies are complex living machines – it’s ability to transform itself from a 98 pound weaking to muscular, ripping muscles with 6-pack abs hunk is simply amazing. But of course, you need to give your body the right nutrients – otherwise, no amount of training is going to make any difference.

Before we dive into the nitty gritty of bodybuilding diets, you need to be aware of the 2 main cycles of bodybuilding: Bulking Phase and Cutting phase.

Cycle #1: Bulking Phase

In this bulking phase, your goal is to build up your muscles, i.e. bulk up.

You will need more than what you’re currently eating now. Start with a “muscle bulking journal” and note down everything you eat. Calculate the totals for calories, proteins, carbs and fat. Ideally, you should be eating about 1.5g x your bodyweight in protein daily. This is to ensure you have sufficient protein for muscle growth. Your carbohydrate intake should be slightly above normal to ensure you have sufficient energy during your training and workouts.

Cycle #2: Cutting Phase

In this phase, your goal is to remove excess fat. Again, start with “fat loss journal” and note the amount of calories, protein, carb and fat you take each day. This time, your daily protein intake should be around 0.9g x your bodyweight. In this phase, your carb intake will be lower, and you may find yourself getting tired more easily during your training. This normal, so don’t worry too much about it.

These are the 2 bodybuilding cycles which you will cycle over time. The reason is because it is very difficult to put on muscles and remove fat at the same time.

So, adjust your diet accordingly to the bodybuilding phase you’re currently in. Remember to keep your ‘muscle bulking journal’ and the ‘fat loss journal’ so that you can keep track of your progress.