5 things that prevent women from building muscle

Ladies that want that incredible body but possibly overkilling it and not getting results… Building muscle is about discipline and accountability. Here are just 5 reasons that you arent gaining muscle you want.

  1. Doing too much cardio. If you are trying to build lean muscle, strength training should be your main focus with some cardio on the back end. low impact cardio typically burns more calories than strength training. and if you are doing a lot of cardio then you will need to refuel your body appropriately to continue to build muscle.

  2. Overtraining and not enough rest. over-training is often misunderstood. Its not inclusive to workouts alone. Overtraining can consist of other physiological emotional, environmental and chemical stressors. Over exercising is only a piece of the puzzle that leads to overtraining. All of these stressors can cause fatigue and over stimulate your central nervous system, leading to decreased recovery and a negative hormone response. When we are stressed, our bodies release the hormone cortisol. Too much cortisol in the body can lead to systemic inflammation and even depleted testosterone. At least 6-8 hours of sleep at night is so important. And dont work out vigorously for more than five days a week.

  3. Using too much weight and bad form. To build muscle, use a weight that is heavy enough to stimulate growth. A common misconception among women is that you will get bulky from lifting heavy weights. Women should forget this notion because it is untrue, To build muscle, you need to use a heavier weight than your body is accustomed to in order to increase strength and stimulate growth. However, its important that you master a move with a lighter weight, then progress to a heavier weight when ready. If you are using a bad form, momentum to lift the weight or feeling any pain beyond typical muscle soreness, the weight is too heavy and you risk getting hurt. An experienced trainer or a physical therapist can be a great valuable resource to ensure proper form and techniques.

  4. Not eating right or enough. A registered dietician will be able to give you the best advice on dietary specifics, but a general rule is that you have to consume calories in your diet to create a state of anabolic growth. If you are burning more calories than you are taking in, you will create a state of catabolism (breaking down of molecules) instead and defeat the purpose of strength training,
    Example…if you consume 1600 calories a day but burn more than 2000 calories, you wont gain muscle. The institute of medicine recommends these daily ranges for essential nutrients…
    Carbohydrates- 45-65%
    Proteins- 10-35%
    Fats- 20-35% (limiting saturated and trans fats)

  5. Lack of accountability and poor planning. Probably the biggest thing that is preventing you from seeing results is a lack of planning. Plan your meals and workouts ahead of time. You can’t build a house without a blueprint and the right materials. The same for your body. Make sure you’re getting adequate nutrition and your workouts are enough to stimulate growth and you are allowing for rest. Record your workouts and nutrition is key. And lastly, find workouts that you enjoy. A blend of powerlifting and strength training assistance is ideal. Just being motivated to go to the gym is not enough because it thrives on your emotions and the ups and downs in a womans everyday life. Focus on a plan, be disciplined with consistent workouts, eat a healthy diet and BE AMAZING!!!

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And of course… using supplement(s), packed with vitamins and minerals to nourish your beautiful body!!! What are some of the supplements being used that you feel is helping to get you where you want to be?

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