Weight Training for Women

Do you want to know how to build muscle within less time? Maybe you are in a hurry to look great for a class reunion or you want to look hot on the beach. Weight Training for Women has proven effective at maintaining bone mass too, so it’s important.

No matter what your situation is you can make it happen but it will take serious dedication on your part.

Tip #1: Set a Goal for Yourself

You should not just start off with no end in sight. You need to pick a date by which you hope to look a certain way. It is important that you set a realistic time frame. It normally takes three to six months to show any serious gains in your physique.

The good news is you will start to show little changes in only a few weeks. This normally motivates you to stick with it. You should check out the basal metabolic rate calculator. This will allow you to see how many calories you are burning at rest.

Then, it will also allow you to see how many more you need to add or subtract to get your ideal look.

Tip #2: Food is Yet Another Key to Help You Succeed

You will need to take your diet into consideration starting today. The foods you eat will either lead you to or away from your goals. It is important that you choose one food type from each of the following categories:

*Protein

*Carbohydrates

*Healthy Fat

Each one of your meals should consist of at least two out of three. Your meals will be smaller portions and eaten five to six times a day. This will keep your body in constant supply of muscle building materials. This will also speed up the process of bodybuilding for you as well.

Chicken or fish could work for your protein requirements.

A regular serving of fruits and vegetables will work for carbohydrates. You can start eating avocados, nuts, and olive oil in your meals for healthy fat content.

Tip #3: Work it Out Until You Fill it Out

Here is even more information on how to build muscle within less time. There is no way around exercising to get that toned body that you are after. You should look into a solid workout routine.

It is suggested that you lift heavy and do a few repetitions each set.

This allows you to save time and get the most out of your workout. Your sessions should be no longer than 45 minutes.

Typically after that point you risk over training. You will want to include squats, bench press, and deadlifts as good movements to get you in shape fast.

These will target several muscle groups at once to save even more time. Do this 4 times a week.

While this is a good start. There is much more you should look at before taking on such a task.

You may still have various questions. What about doing more cardio? How about special pills? How should I eat and how much at each meal?

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First, and maybe most importantly, you have to create a solid diet plan. If you want to get muscular you need to be eating lots of calories. When trying to build muscle you need a lot of protein. While there is some discussion among experts about how much you need exactly, research has shown that people who strength train need more protein than sedentary individuals. The usual recommendation for bodybuilders is 1 gram of protein per pound of bodyweight. Carbohydrates are also important, since these are used by the body as fuel. It is usually best to eat foods containing so called “complex” carbohydrates. These provide longer lasting fuel than simple carbs and keep the body’s blood sugar levels constant, which minimizes fat storage. Good sources of complex carbs include brown rice, potatoes and whole grain cereal.

Once you have a solid diet plan in place you can begin thinking about your workouts. First, you need to always lift heavy. Use weights that are challenging, but not impossible, for you to lift for 6 to 8 repetitions. If they are too light your muscles will not be stimulated enough and they will not grow. The key with workouts is that they should never be too heavy and long. About an hour is more than enough. If you work out for a longer period (like many drug-enhanced pros do), you risk overtraining, which will negatively impact your results. You also need to get enough rest after your workouts. After all, it is when you are not working out that your muscles will be recovering and growing.

If you want to build muscle you need the right combination of training and diet. You have to eat foods rich in protein and complex carbohydrates and stimulate your muscles with challenging workouts. However you should always be careful to avoid overtraining by working out too much. If you remember this advice you will be able to achieve excellent results.

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It seems as though thousands of combinations of different food groups and nutritional supplements have been promoted for optimizing muscle-building exercises. Most such advice, however, has no scientific backing. Fortunately, recent research at European universities offers some promising results on how to stimulate muscle protein synthesis after a workout.

The main choices of food groups are carbohydrate, protein, and fat. These classifications are oversimplified, especially regarding subcategories of carbohydrate. Moreover, although dietary protein contains all the standard amino acids, muscle protein synthesis depends on supplying an overabundance of one type. Here is what one key research study discovered.

The Research

I’ve selected one of a handful of studies on this topic because the researchers in this example used a very specific method for determining muscle protein synthesis. (See Koopman et al., American Journal of Physiology, 2005.) This method entailed providing an isotope-labeled amino acid (carbon-13, non-radioactive) to the test subjects, which enabled the precise tracking of new protein synthesis in skeletal muscle tissue.

The study followed each of eight young male subjects, none of whom had ever done a regular exercise program. Each subject consumed an experimental post-workout meal, in liquid form, after each of three bouts of resistance training. In other words, every subject was tested for three meals, which were categorized as: 1) CHO (carbohydrate only); 2) CHOP (carbohydrate plus protein); and, 3) CHOPL (carbohydrate plus protein plus leucine). Training bouts were separated by 7 days.

At the end of each resistance exercise, each subject immediately received an initial 3 ml/kg dose of one of the sample formulas, followed by additional doses of the same formula every 30 minutes thereafter for a total of 11 doses. Since the average weight of the subjects was 74.1 kg (ca. 163 lbs), this turned out to be a total of nearly 2.5 liters consumed over the full dosing period. The total dose of carbohydrate in the CHO component of each meal was about 125 grams (containing a 1:1 ratio of glucose to maltodextrin). The added protein total in the CHOP and CHOPL formulas was about 83 grams of whey protein hydrolysate. The added free leucine total in the CHOPL formula was about 41 grams.

Summary of Results

Several measures of physiological change were taken from blood plasma and muscle tissue, as follows:

1) Plasma insulin response was almost 3 times higher with CHOPL vs. CHO and CHOP.

2) Whole body protein breakdown rates were lower with CHOP and with CHOPL vs. CHO.

3) Whole body protein synthesis rates were higher with CHOP and with CHOPL vs. CHO.

3) The CHOPL formula caused a lower protein oxidation rate compared with that of the CHOP formula.

4) Protein balance was negative during recovery with CHO but positive with CHOP and CHOPL.

5) CHOPL caused a significantly greater whole body net protein balance in comparison with CHO and CHOP.

6) Mixed muscle FSR (Fractional Synthetic Rate) was significantly greater with CHOPL, measured over a 6-hour post-exercise recovery period, compared with CHO. Results with CHOP were intermediate in value.

Conclusions

Even the simple summary here shows why the scientists behind this study concluded that the combination of protein, leucine, and carbohydrate was superior for improving whole body protein balance and muscle protein synthesis during recover from resistance exercise.

Note that the increased level of plasma insulin is known to be induced by leucine. The net positive impact of this increase is believed to be due to the interaction between leucine and insulin to decrease the rate of protein degradation.

How Can This Formula Work for You?

Keep in mind that the results of this study were derived from subjects who were young males in good health (not overweight) and who had no history of regular exercise. Also keep in mind that each workout was a one-time event and that each post-workout meal contained a substantially larger amount of carbohydrate, protein, or leucine than you would ever consume after a workout.

Nevertheless, the trend for a combining carbohydrate plus protein plus leucine for getting superior results is clear. The actual extent to which it might work for you depends on your level of fitness and health, and probably on your age, too.

I would suggest one improvement in the formula, based on research involving the role of insulin in muscle metabolism. Glucose is a co-transporter molecule, meaning that it helps to shuttle other kinds of molecules into muscle cells (water, minerals, creatine, amino acids, etc.). Glucose depends on insulin for this action. The experimental formula in this study included maltodextrin and glucose in equal amounts. Simply put, all you really need is glucose as a carbohydrate source.

See Dr. Dennis Clark’s latest scientific views of fitness research at PersonalFitnessResearch.com, including myths about choosing a bodybuilding protein and how to build muscle quickly and easily. Also check Weight Training for Women.