After all, it doesn’t hurt to have an Adonis-like physique to go along with good listening skills, an inquisitive nature, and attention to detail. Now that that’s out of the way, there are some aspects of a man’s physique that catch a woman’s attention. While douchey men might be a woman’s go-to for a one-night stand, they’re not what women want in a lifelong partner (hey, researchers proved it), so this is in no way encouraging you to stop working on developing that sparkling personality and to just be a decent human being.
You need some body fat to both function well and to gain lean muscle mass." Figure out your workout planĪny number of workout plans can help you gain muscle mass.Let’s cut right to the chase: It doesn’t matter if you look like a Greek god if you’re an asshole. On the other hand, Chamberlain says, "being extremely lean can throw off your hormone production, your ability to recover after intense exercise, and your energy levels. On one hand, you don't want to be carrying an extra 30-40 pounds of fat when you decide to build muscle. And unless you're an elite competitor, reaching this extremely low level of body fat is exceptionally challenging. It's very unhealthy for a woman to have body fat in the low teens for more than a short period. Some women mistakenly believe they need to diet down to near single-digit body-fat levels before they can begin to focus on building muscle. "Your daily protein intake should equal about 1 gram per pound of body weight." Find the right time to startĪnother common notion is that you need to be super lean before you start focusing on building muscle. "I suggest a meal plan consisting of 40-percent carbohydrate, 30-percent protein, and 30-percent fat," suggests Chamberlain. Unlike the weight-loss craze, attention to macros is a great trend because it allows you to be more precise with your nutrition and, therefore, see better results. For every woman trying to lose weight, there's another tracking the amount of macronutrients (protein, carbohydrates, and fats) they consume. Lately, the term " macros" has received a lot of attention in the fitness and health communities. Having achieved your ideal rate of weight gain, you can maintain your calorie level until your weight gain slows or you reach your goals. When most people start a muscle-building phase, they typically go one of two ways: They try to gain as little body fat as possible, often sacrificing their muscle development, or they throw caution to the wind, eat everything in sight, and just accept the fat gain that comes along with it.
"It was only after a year of reverse dieting-increasing my calories at a slower rate over time, lifting heavier than usual, and eliminating my cardio-that I finally saw the changes in my lean mass," Chamberlain says. To generate new muscle tissue, your body needs additional energy, above and beyond what you need to maintain your current body weight. Little did I know, I wasn't eating enough to fuel my muscles." "I spent years trying to accomplish a more muscular physique, putting in hours and hours into weightlifting and cardio, and being very careful what I ate. "Do not be afraid to eat!" says Chamberlain. Perhaps the most important element of a successful muscle-building phase for women is taking in more calories. To help get you get started with this goal, IFBB Bikini pro, -sponsored athlete, and personal trainer Taylor Chamberlain offers some tips for rocking a muscle-building phase in your workout program. All in all, gaining weight in the form of muscle can be a far better way to go about achieving the body you desire then simply trying to lose weight.
It's not only possible, it's one of the best things that you can do for yourself! Building lean muscle increases a woman's functional strength, metabolism, and insulin sensitivity-and it'll help her resist fat gain in the future.
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