Muscle Building Secrets For Girls

Building muscle and getting an athletic body is a dream of everyone. Not only men but girls also work out hard to acquire such body stature. Majority of girls today not only fond of a thin flat stomach but seek information on how to build body muscles. But the fact is that, girls can never build as huge muscles as men do until and unless they use any anabolic synthetic steroids. It is better to follow some effective natural ways for building desired muscles all over especially for girls.

Girls often get fed up with wasting hundreds of bucks per month on muscle building plans and supplements or reading incompetent, confusing training information that do nothing whatsoever. Also failure comes often when girls think of building muscles in terms of men. It is not good to start weight lifting exercises blindly to gain muscle mass; because the effect of bodybuilding on girls is somehow different than men. One should know the fact that, without a proper body building nutrition no amount of physical activity can give the desired body. Actually, it is all about a proper balance between the two most vital factors, bodybuilding nutrition and muscle building exercises.

In addition to the external muscle building factors, girls should also consider the impact of inbuilt physical components, the hormones and genetic set up. The most effective muscle building hormone is the Testosterone, which get produced in a very small amount in the girl's body. Most of the professional bodybuilders use this hormone as external supplement. But, girls who conduct weight training without the use of such steroids actually get the firm and fit cellulite-free looking body with greater fitness for longer period of time.

Girls, planning to build body muscle first need to plan a proper diet schedule. The fact is that, metabolic rate of an individual is determined by the amount of calories getting burnt while exercising or during rest. Making a diet schedule, few things should be kept in mind that, girls need different nutrients than boys. They need iron at a greater amount. Protein carbohydrates and other nutritional components also should be included as per bodily requirement.

Exercises like, flyes, stiff-legged dead lifts, dumbbell presses, chin-ups etc. help immensely to build body muscles in girls. These exercises stretch the muscles of lower extremity and activate them collectively. If a girl can perform all exercises through her full range of motion, flexibility and stretching capabilities will increase.

It should always be kept in mind that, girls need lots of rest after each training session. Because when they are working out several cellular components get damaged and while resting the erection process goes on.

The entire work out process should be planned and done under a professional supervision. Girls should pay a little more perception while doing any sort of physical exercise or making dietary changes as their bodily constitution is more complicated than men. Girls also should never get afraid of lifting harder weights as muscles always act in response to resistance and if the resistance is too low, then there will be no reason for the body to transform.

Would you like to get your hands on a great step-by-step guide to build muscles that won't fail you? Click here to find out more about.

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Dips - Chest Version

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.


2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.


3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.


4. Repeat the movement for the prescribed amount of repetitions.

Variations:

If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Dips - Triceps Version

1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.


2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.


3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.


4. Repeat the movement for the prescribed amount of repetitions.

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Russian Twist

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.


2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.


3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.


4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.


5. Repeat for the recommended amount of repetitions.

Variation: As you get more advanced, you can hold a weight with both arms for resistance.

Physician's Advice on Exercise

Whenever you read about exercising, you often see the caution from an author about talking to your physician before you start any exercise program. This is sound advice, as long as you don't take it too far. Because of this common caution, many people seem to think that physicians are experts on exercise. That isn't usually the case.

Most physicians are trained in working with diseases and how to cure them. They don't know much more about putting together a proper exercise program than the average, educated adult.

If you have an existing medical condition, or you've been told you have certain risk factors (such as: being a smoker, or being excessively overweight) you definitely should talk to your physician before you start an exercise program. But, talking to them, and getting exercise program advice from them, are two different things.

If you have a good physician, he or she will probably give you clearance to exercise and tell you if there is anything you need to be careful about. They may suggest you have an exercise physiologist or an experienced trainer design and supervise a sensible program. If you have a severe medical condition, they may suggest that you join a supervised exercise program such as a cardiac rehab program at a medical facility or hospital.

It seems to me that too many people use the need for talking to their physician as an excuse for not starting an exercise program. They just can't find the time for an appointment, or they don't want to pay for an extra visit. Well, if you're generally in good health and see your physician for regular check ups, you probably don't need to check in with them before starting an exercise program. Of course if it's been a long time since you did any exercise, you're over 65, or you have a specific medical condition, it sure would make sense to at least call your physician and tell them what you want to do.

In almost all cases, the benefits of a sensible exercise program far outweigh the precautions you may need to take. So:

check in with your physician if it's necessary,

have a professional design a sensible program for you, and

start doing some exercising on a regular basis©2005 Thomas D. Manfredi

Online fitness coach Tom Manfredi is the creator of the site "fitness-after-50". He has a master's degree in exercise physiology and over 20 years of practical exercise experience.

This site is designed with the mature adult in mind. There is a lot of information available on the site for anyone looking to start or restart a sensible exercise program. Learn more by going to fitness-after-50.com

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Wide Grip Lat Pull Down

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.


2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.


4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.


5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.


6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Pull Ups

1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.


3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.


4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.


5. Repeat this motion for the prescribed amount of repetitions.

Variations:

• If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.


• Otherwise, a spotter holding your legs can help.


• On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.


• The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.