Simple ways to build muscle for women at home

Many women want to gain muscle mass in order to have an athletic appearance and a tight body, but there are those who face many problems, such as difficulty going to the gym regularly,

Many women may face a problem in building muscle mass, and the reason is that the hormonal nature and composition of the female body is significantly different from that of males. Males have a higher percentage of growth hormones and testosterone, which are the hormones responsible for building muscle, which females possess in a lesser percentage.

But in addition to the fact that the hormonal composition of women may slow down muscle gain, it is possible to gain muscle mass without going to the gym by adhering to 7 simple methods and instructions for building muscle at home.

Muscles require you to eat enough!

A strong body needs enough food to provide it with the energy it needs, as strict diets are the biggest deterrent to the process of building muscle in women, in short, they do not eat enough.

If you want to build muscle and do strength training, count your macros and make sure you're eating them all, broken down into carbs, protein, and fat, which are probably more than you expect.

Body muscle division exercises

Partition exercises are a type that is not well known in the world of women, despite its great benefit to them, as it defines muscles and dissolves fat, as well as drawing the features of the body in a healthy and tight manner away from all forms of sagging.

Many women can build visible muscle by training all major muscle groups several times a week, especially at the beginning. But when results start to decline, it's time to switch to body-building exercises.

There are many ways you can do your own division exercises, here's an example:

2-4 exercises per week: push-ups / squats.
2-4 workouts per week: upper body or lower body.
3 exercises per week: legs / pull-ups / pull-ups.
4 exercises per week: chest / triceps.
In order to achieve more results, you have to keep the exercises difficult, every time you feel that your body is used to the exercise, take it to another level.

. You persevere in muscle building exercises, but without results! Here are the solutions.

Avoid aerobic exercise

Did you know that every calorie burned on the treadmill, is a calorie that won't be used in the muscle building process! If you want to do exercises to strengthen the heart and build muscle at the same time, you should go to push-ups and squats.

Rise to the challenge

If it's been six months since you last increased the weight you normally carry, that's a clear indication that you need to change now. However, do not expect to increase the load overnight, if it is recommended to increase the load gradually and with appropriate weights to avoid injuries.

Be serious and don't rush!

To build smooth muscles free of injuries, you must do the division exercises slowly and in a stable way to feel the aches and burning in the intended places, do not worry, it will not be very painful, but it is an explicit sign of the correctness of what you are doing.

Protein meal

There are two well-known rules for building muscle: Eat fewer calories than usual, and get more protein. Bodybuilders also report the validity of these rules, as you usually find them stating that eating more protein helps muscles use and grow.

But that doesn't mean eating dozens of meals full of routine on a daily basis, but make sure that every meal you have contains a solid source of protein. Here's everything you need to know about protein bars.

Some days to rest and recuperate!

Thoughtful rest days are key to recovering from the pain caused by your exertion, but you need to be serious about overworking yourself. As a rule, rest means muscle growth.

In conclusion, get an exercise schedule that suits your body type, athletic level and certainly your time, by downloading the Transform Me app from Fitness Yard. 

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