Bodybuilding for women is a great way to improve confidence and mental health. The endorphins released during exercise can improve mood and self-esteem. A strong, fit woman has more energy and looks better than someone who is weak and out of shape. Women who lift weights have higher bone density and stronger bones, making them less likely to suffer osteoporosis.
It's never too late to start bodybuilding - many women in their 60s and 70s are regular weightlifters. While it may be harder to build muscle when you're older, resistance training can help offset age-related muscle loss for a better physical function later in life.
If you’re searching for “bodybuilding gyms near me” and you live near Chino, CA, why not come and pay us a visit? We are MPower Fitness Coaching, we train women who want to get into professional bodybuilding and go into the competitive league.
Our competition training program consists of a small group setting, plyometrics, and HIIT, guided by a certified personal trainer. You're also granted Monday to Sunday access to our state-of-the-art gym, giving you the perfect environment and all the things you need to train efficiently. Not all gyms come with exclusive quality, but MPower Fitness Coaching is an exception - offering the highest quality equipment for the best women in Chino, California and nearby areas.
The competition training program also includes a meal plan. When training, nutrition is one of the most crucial muscle-building factors, which fitness competitions revolve around. Without getting proper nutrients and hydration, you won't see much progress with just training.
How to Train at ‘Bodybuilding Gyms Near Me’?
Aspiring bodybuilders should follow a balanced training schedule across all muscle groups to have a well-developed physique. Before starting any workout regimen, you should visit your doctor and get a medical check-up.
The first step to building lean muscle is following a sound exercise routine and watching your diet. A proper diet allows the body to use its energy for growth rather than storing excess calories as fat. Remember that carbohydrates, glucagon, and insulin play a role in determining how much fat you gain or lose, so control your carbohydrate intake accordingly.
What to eat to build muscle?
While it's essential to maintain a healthy weight, women trying to gain muscle or bulking up should consume between 1.2 and 2 grams of protein per pound of bodyweight.
Take in 1 gram of protein daily for every pound you weigh. The best lean protein sources include poultry, beans, fish, eggs, dairy products, and nuts.
Carbohydrates provide energy for high-intensity, anaerobic workouts and should make up 45 to 65 percent of your diet. Complex carbohydrates such as whole grains are recommended, rather than simple sugars, leading to fat storage.
The majority of a bodybuilder's calories should come from healthy fats, and healthy sources of unsaturated fats include olive oil, canola oil, nuts, and fatty fish. If you have a cardiovascular disease or other medical condition that require a diet with minimal saturated fat, focus on lean protein from beans and plants such as soy rather than dairy products.
When your goal is to gain muscle mass without adding too much body fat, increase your caloric intake by 500 calories per day. The first step should be to assess how many calories you are currently consuming each day.
Write down all your meals for three days, including snacks and calorie content. If you are not consuming enough food, add more lean protein to your diet or extra complex carbohydrates.
If you are trying to lose weight, decrease your caloric intake by 500 calories per day. To accomplish this, you will need to cut back on carbohydrates and saturated fats while maintaining adequate protein.
At the end of every week, reassess your weight. If you are losing weight too quickly or not gaining enough weight, gradually increase or decrease your caloric consumption until you find the right combination for your body type and training goals.
Remember that proper nutrition and exercise go hand in hand. You can't expect to gain muscle while ignoring one or the other. Bodybuilders need a balanced diet to limit health risks and maximize results, so put down your fork and pick up some weights!
When is the best time of day to work out?
Some people believe that it's best to work out in the morning, while others say the night is the best time. According to a study at Ontario's University of Guelph, working out at noon may be better for weight loss and muscle gain. The reasoning behind this finding was that people had more energy throughout the day after working out during their peak hours.
Doing exercises at night should be avoided since they lower the body's capacity to process food efficiently. Stretching is essential before and after your workout, especially for people over 40, who are more likely to suffer from joint stiffness or injury.
You may find that you have more energy to work out in the morning or night, depending on your circadian rhythms. If you're not sure what works best for you, try different times and use whatever time gets you to the gym most often.
Tips for building muscle while working a desk job
Not working out is one of the most popular reasons people cite for not doing so. Fortunately, you may still burn calories and build muscle at home or even at work as long as you're creative with weights.
At the office - Office workers should try to take advantage of every opportunity for movement they can get. Get out of your chair and engage in conversation with your coworker rather than sending an email. Take the steps instead of the elevator, and stand while you're on a conference call.
There are plenty of ways to mimic traditional weight training exercises at home: Use soup cans or water bottles filled with rice, pasta, or other heavy ingredients for resistance. Push-ups, pull-ups, and squats may all be done without the need for equipment.
Remember that weight training and interval workouts can be just as effective as cardiovascular exercises for burning calories. If you're pressed for time, try mixing up your activities, so you're not spending hours at the gym each day.
Why start with free weights instead of machines?
The benefits of weight training are great for both men and women, but most people begin with machines instead of free weights. This is unfortunate because free weights involve more muscle groups in the movement and help you develop a better balance between muscles.
Free weights also build muscle more quickly, in some cases doubling the amount of strength in 4 weeks. Eventually, you will need to try out machines to find which work best for your body type and goals, but they should only supplement your free-weight routine - not replace it entirely.
What if I want to get serious about bodybuilding?
If you want someone to guide you while you train, MPower Fitness Coaching has the right programs for you.
When training for a fitness competition, the aim is to get fit while reducing body fat and increasing muscle tone. That's why besides physical training and nutrition and diet planning, our competition training program includes weekly accountability check-ins with the head coach, specific cardio instructions, and complete guidance to help you stay on track and maintain your routine.
It's crucial to know how to efficiently train when training for a female fitness competition, helping you maximize your potential and ensure you arrive at the competition prepared. M-Power Fitness Coaching can help you get there!