Essential Tips for a Female Bodybuilder

female bodybuilderThere aren’t many tips for a female bodybuilder out there.  Most bodybuilders are thought of as being male, after all.  Bodybuilding is not an all male activity, though.  Women can participate in it, too.  Just don’t be sucked in by all of the false information out there.  You need to use proven techniques, if you want to gain muscle.

One of the big tips for a female bodybuilder is to treat bodybuilding as a lifestyle, not a fad.  You have to be willing to commit to doing your bodybuilding routines for a long long time, if you want to see results.  You can’t get frustrated if it takes you a while to build muscle.  It won’t happen over night.  There are no magical bodybuilding routines, after all.  You’ve got to have some patience.

Obviously, everyone has a bad day.  Don’t give up.  Just treat it as a learning experience.  Enjoy your success and grow from your failures.

Another of the good tips for a female bodybuilder is to use the time at the gym well.  Going to the gym isn’t just a social event.  You need to really give your muscles a challenge, if you ever want them to get larger or stronger.

So, just because you happen to be a female doesn’t mean you can’t be a bodybuilder.   If you take nothing else away from this article, remember the biggest of all the tips for a female bodybuilder, don’t think about your gender, just stick to your routine.

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Walking up the Stairs as an Alternative for Cardio

Cardio on Stairs

In winter, when it’s cold outside, or in the fall when it’s dirty a simple but 100% working method as will keep fit and train your heart. This method is walking up the stairs.

First of all you should begin with stretching your joints. Then, if you live in an apartment building,  in the morning you can take a supplement to slow down catabolism (muscle breakdown), and then go out to the porch and begin to walk up the stairs for 40 minutes, on average, get 10 laps (ascent and descent). In this case it is very important to monitor heart rate while walking up the stairs (especially when getting up).

Your pulse should be in the region of 65% -80% of the maximum, to control it is appropriate to use the wireless pulse belts, which sends heart rate readings on a mobile phone or a special watch.

Running or walking up the stairs ?!
Someone will say that it’s too easy to go I get better mileage couple of times back and forth and all. This view is mistaken. To obtain a positive effect you need to spend at least 20 minutes on the stairs, and, believe me, after walking on the stairs for 40 minutes and you will sweat and load your muscles necessary enough.

Advices for overweight people:  For a person that weights 120+ kg and aspire to lose fat, jogging is a very traumatic occupation, knee joints can be ruined once and for ever, and walking up the stairs does not give such harmful stress on the joints as running, and compared with normal walking it offer higher intensity that allows you to receive proper training from such a result.
It is a fact that many competing bodybuilders  use the walking up the stairs exercise as primary cardio.

For women, the exercise would be also useful, because develop legs muscles and buttocks, making them aesthetically beautiful and slim.

Fitness Tips for Travellers

Travellers

A few ideas that I’ve gathered from reading, from fellow travelers, and from trial and error:

  1. Other than a glass of wine or beer with dinner, don’t drink on the plane. It will dehydrate you, which may give you a headache. (And besides, only obnoxious, loud people drink heavily on planes.)
  2. Force yourself to exercise while you’re away from home. Although I exercise like crazy when I’m in my regular routine, I find it very difficult to exercise when traveling. I’ve gotten better recently by making it easier. My new routine is 10 minutes of yoga movements in the morning (before showering), and 10 minutes of Hindu squats and push ups in the early evening (before dressing for dinner). By asking less of myself, I’ve been able to do more.
  3. Eating well is another challenge when traveling. Between the rush, the junk food that’s being pushed at you during meetings, and the tendency to have breakfast, lunch, and dinner meetings, I tend to put on weight. The only solution I’ve found is to stick to a zero-carb diet until dinner. It doesn’t work all the time (it’s tough to keep saying no to those cookies), but when I fail I don’t worry about it. I know I’ll take the extra pounds off right away when I get back.
  4. Get some sunshine. It’s easy to get into a routine where you are out of the sun for a week when traveling for business. That’s not good for you. Schedule some time to get out and walk in the sun every day.

Female Fitness: Fish Pose

Fish_pose

What is it good for?
Relieving tension in your neck, shoulders and spine, this move opens the chest and boosts your respiratory system.

How to do it? 

Lie on your back with your feet together. Place your hands palm-down under your bottom.
Inhale and as you lift up from your chest, till your head back so you r chin’s facing the ceiling, the top of your head resting on the floor and your shoulders and back come off the floor.
Elongate your body by stretching through your torso and pointing your toes.
Put your weight on your elbows to support your back.
Stay in this pose for 15 to 30 seconds, breathing deeply throughout.

Make it Harder 

For an advanced variation, lift your legs until they’re at a 45 angle to the floor. Keep your toes pointed and legs straight. You should feel this in your lower abdominals.

Fitness Tips for You

Fitness
  • The more muscle on your body the greater your metabolic rate will be (the faster you’ll burn fat and gain muscle). The more calories you burn, the less you’ll have to reduce your fat intake.
  • 6 small meals a day is better than 3 large ones. This lets your body utilize the nutrients and speeds up the metabolic rate.
  • A high fat diet can do damage to your penis also (the walls of the arteries in your penis can become partially blocked reducing bloodflow and causing impotence, wearing polyester underwear can cause impotence also). A high fat meal can decrease testosterone levels by as much as 30% within 2 hrs. after the meal.
  • Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet
  • Foods that say they have no cholesterol may be loaded with staurated fat.
  • Except for meat and Poultry there are no federal laws govering the words “Lite” and “Light” (ask for extra lean or fat reduced at the deli, when it comes to chicken light contains about a third the fat of dark).
  • Products that list the first ingrediant as solid fats and oils are usually high in fat (IE mayonase, butter… ingrediants that contain large amounts of staurated fat include meat and poultry fat, butter, cream etc).
  • Feet: If your feet seat use socks containing wicking fabrics, not absorbant socks (talc or constarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you’ve gotten a blister use moleskin. Cowboy boots can put 2x as much stress on your heel as your used to.
  • Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strenght decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision etc.
  • Sports that burn calories the quickest over a short period of time IE 40 min. (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.

Stretching Issues

Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise. You should be taking slow, relaxed breaths when you stretch, trying to exhale as the muscle is stretching. Some even recommend increasing the intensity of the stretch only while exhaling, holding the stretch in its current position at all other times (this doesn’t apply to isometric stretching).

The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the nose or mouth. Inhaling through the nose has several purposes including cleaning the air and insuring proper temperature and humidity for oxygen transfer into the lungs. The breath should be natural and the diaphragm and abdomen should remain soft. There should be no force of the breath. Some experts seem to prefer exhaling through the nose (as opposed to through the mouth) saying that exhaling through the mouth causes depression on the heart and that problems will ensue over the long term.

Breathing_while_stratching
The rate of breathing should be controlled through the use of the glottis in the back of the throat.
As you breathe in, the diaphragm presses downward on the internal organs and their associated blood vessels, squeezing the blood out of them. As you exhale, the abdomen, its organs and muscles, and their blood vessels flood with new blood. This rhythmic contraction and expansion of the abdominal blood vessels is partially responsible for the circulation of blood in the body. Also, the rhythmic pumping action helps to remove waste products from the muscles in the torso. This pumping action is referred to as the respiratory pump. The respiratory pump is important during stretching because increased blood flow to the stretched muscles improves their elasticity, and increases the rate at which lactic acid is purged from them.

Make Your Sleep Helathy

Sleep_hygiene
Tips for a healthy, hygienic sleep:• Avoid caffeine, nicotine, and alcohol late in the day.
• Complete the last meal of the day at least 2 hours before bedtime.
• Cut down or avoid fluids at least an hour before bedtime.
• Avoid stimulating environments 2 hours prior to bedtime.
• Engage in exercise but avoid vigorous activity too close to bedtime.
• Use your bed for sleep (and sex) only.
• Don’t watch television in bed.
• Establish a bedtime routine.
• Give yourself time to relax before retiring and use relaxation techniques.
• Create a bedroom environment that enhances sleep.
• Think about your concerns and write them down before getting into bed.
• Go to bed only if you are sleepy.
• If you can’t get to sleep within 15–20 minutes, get out of bed and do a quiet activity until you’re sleepy; repeat if necessary until you’re sleepy.
• Get up at the same time every day.
• Avoid daytime naps.

Components of Physical Fitness

Physical_training

Cardiovascular Fitness
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. This is dependent on the ability of the heart and lungs to deliver oxygen to the working muscles. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.

Muscular Strength
The maximal amount of force a muscle can exert with a single maximal effort. Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture.

Muscular Endurance
The ability of a muscle or group of muscles to perform repetitive contractions over a period of time. Endurance is a key for everyday life activities and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.

Flexibility
This refers to the range of motion in a joint or group of joints, correlated with muscle length. This component becomes more important as people age and their joints stiffen up, preventing them from doing everyday tasks. Additionally, good range of motion will allow the body to assume more neutral positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages.

Body Composition
The relative proportion of fat-free mass to fat mass in the body. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying adipose tissue. Excessive fat is a good predictor of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.

Women and Men: Differences in Training

A common misperception is that women will get bulky from strength training. They won’t. Not unless they start popping pills and sticking needles in their buttocks.There is no reason to train differently based purely on your sex. Both sexes gain and lose muscle and fat the same way. It’s true, men and women often have different goals. But surprisingly, these different goals can be achieved with the same program.

Woman_and_man_trained
Most women aren’t looking to develop big chests and arms, but rather to firm and tone their entire body, especially their legs and glutes which tend to be the hardest things to maintain as they age. The ironic thing is that they should do exactly the same thing to achieve these goals as men should do to bulk up. Women too often just take their arms along for the ride when they workout. Remember, men and women’s muscles are identical, the only difference being in size. It’s virtually impossible that a woman would get bulky, muscular arms from doing upper body exercises. Even most steroid-saturated professional female bodybuilders don’t have huge upper bodies. Some women continually fail to understand that if they exercised their upper bodies as much as their lower, their tummies would just be that much flatter, and their glutes that much tighter, because they would be increasing their overall lean muscle mass. Again, building and maintaining muscle, alone, is the most effective way to burn fat and calories.In contrast, the manly man has been taught to hit the bench press, lat pull down machine, squat rack, and other contraptions of bodybuilding that achieve less functional and less physically attractive results than the full array of bodyweight exercises in my programs.

Female Health: Overcome Your Worries

We can’t completely change our nature. Dr Martin Rossman. author of new book The Worry Solution argues women are probably biologically programmed to be more anxious than men. Women are smaller, lighter and more vulnerable than men, and their offspring even more so, so being extra vigilant helps not only the individual woman but her offspring to survive. If you experienced a big upset early in life, you may be more prone to worrying, too. The limbic brain, an intuitive part of the brain, has evolved to become more vigilant once something traumatic has happened. Coming from a family of worriers or perfectionists – where there’s pressure to get everything right and a higher potential for anxiety about getting it will also contribute. All of this is pretty intrinsic, but that doesn’t mean you can’t ease up on the worrying. Try these tips.

Worried

Practice relaxation. And not just when a worry starts to form – it needs to be a daily habit so anxieties are nipped in the bud. Rossman recommends belly breathing, relaxing imagery [for example, picture a beach] and muscle relaxation exercises [in which you lie down and go through each part of your body tensing and relaxing your muscles]. But Find whatever works for you. If a swim or half an hour sitting quietly and knitting helps you wind down, make it an important part of your day.Change your response. Rossman believes we can’t always defeat the worries that pop into our minds, but we can control our reaction to them. Start to notice your worries and separate yourself from them- a good way to do this is to say to yourself ‘ah, there goes that worry about x again’. Then just watch the anxiety drift out of your mind. It’ll stop you buying into your worries and help you detach from them.

Get out of your head. Ever noticed spending lots of time on your own magnifies worries? Heading out to the gym or having a coffee with friends helps because they give you some perspective on the problem. When you’re really burdened with anxiety, it can be hard to push yourself to go out. but fake it to make it out the door and you’ll feel better.