While when aiming for fat loss, the usual step is to reduce back on both of these so you’re primarily eating protein, when trying to build muscle, they must get added in. Second, you also need to assess the addition of carbohydrates and dietary fat to the plan. If you stick with this range, you should notice lean muscle mass development without that unwanted fat gain.Īdding Your Carbohydrates and Healthy Fats Most women will do incredibly well adding about 10% or 200 calories per day to their maintenance calorie requirements.Īs a refresher, for the average active women, maintenance calorie intake will be around 14 to 15 calories per pound of body weight so you can use that simple method to figure out how many calories you should be eating. While a male on a muscle building diet may add 500-1000 additional calories to his day to generate more muscle, if you were to add those same 500-1000 calories, you’d be going up in pant sizes very quickly. There’s absolutely no way around this so if you attempt to build muscle consuming a measly 1200 calories per day, you’re going to fail.Īt the same time though, women will build muscle mass at less than half the rate that a male would due to much lower levels of testosterone present in their body, therefore the calorie surplus you need to use is much lower as well. If you are going to successfully generate more lean muscle mass, you have to provide the body with more calories than it uses up on a daily basis. The very first step in setting a muscle building diet for women is figuring out the calorie intake you need to use. “Trust me, my wife is not afraid of eating big quantities but she makes sure they are clean and quality calories.” Let’s go over the essential points to know. If you want to create a muscle building diet for women, there are some very important things that you must know so that you can have the success that you’re looking for. And that’s good thinking – women and men do differ when it comes to diets for building muscle mass so it’s important to learn these differences. So how do you go about doing this? You’re tentative to dive into a muscle building diet for males for fear that it won’t quite be suited to your body type. While you definitely don’t want to start adding body fat weight, you want to generate a few more pounds of lean muscle to give you the sexy, strong appearance you’re going for. But for you, you’re looking to do the opposite.
In general, the primary goal most women have is to shed the body fat that they’ve been battling for many years.
Improved mobility, posture and balance.Bodybuilding classics like squats and lunges build hip strength and bolster the knees, reducing that risk. Because women naturally have a wider pelvis than men, the femur meets the tibia at a wider angle, which increases the chance for anterior cruciate ligament (ACL) injuries. Faster metabolism, including a higher resting metabolic rate, which means your body just burns more calories, even while at rest.The importance here can hardly be overstated, as the International Osteoporosis Foundation reports that this condition affects 200 million women worldwide. The pulling motion encouraged by resistance training stimulates bone growth, helping offset the loss in bone density experienced by postmenopausal women, as well as to increase bone mineral density overall.