Monday morning lifting fun! Lets talk weight lifting! Now that I’m five weeks in there is some acquired knowledge I would like to share with you, especially from a female perspective for women looking to build muscle and improve their body shape and composition
#1 : Lift Heavy – You Won’t Bulk!
Let go of the notion that you will bulk up and become huge and look unladylike. Its virtually impossible for women to achieve this look without higher levels of testosterone in their bodies. Unless you are taking something unnatural (steroids and other ways of supplementation) you won’t bulk.
So lift heavy and grow your muscles for more definition! To have standout muscle development you need to focus on lifting heavy and focus on compound exercises like pull ups, bench presses for faster gains and to work additional secondary muscles.
#2 : Reduce Your Bodyfat
This is where I’m at. I’m tweaking my diet, without sacrificing my nutrition to reduce my body fat. As you reduce your body fat, you will see more definition and more ‘muscle pop’. Usually anywhere below 20% for women will give you more muscle definition. The trick is to keep your protein intake high and be careful not to drop your calorie intake too low to send your body into a spiral.
#3 : Train with Varying volumes
Starting this week, for the next four or five weeks we will be altering our training volumes. Sometimes you need more volume and sometimes less volume. You need to pay attention to your body and work to create the workout volume and system that works for you.
Ciao for today! I leave you with one of my back exercises! Today was back day!
Jenn @ Do You Bake?
Founder – CRAVE IT, Co-Founder – Do You Bake?
PS : I would love to hear about your journey through eating a real food way, adding real activity into your life and you are more than welcome to connect with me on Facebook, follow along on our CRAVE IT Instagram page.
