Research has proven that resistance training can certainly help you to gain more muscle mass; this does not only apply to male athletes, but also female athletes looking to increase their strength or just to tone their bodies. Learn more about the benefits of resistance training for muscle gains below.
Why Should Women Do Muscle Resistance Training?
One of the main benefits of muscle resistance training for women is that this type of exercise can burn fat and create lean muscle mass at the same time. In other words, it is the perfect type of exercise to tone your body and give you a more athletic physique.
Muscle resistance training, also referred to as MRT in fitness circles, can provide female athletes with better results by increasing your body's ability to change. Normal resistance training will only tap in to 30% of your body's ability to change, while muscle resistance training can make your metabolism work more effectively day and night. Putting that in a percentage, muscle resistance training can increase your body's ability to change by 50%.
What Are Good Examples of Muscle Resistance Training?
There are many exercise routines that are considered as muscle resistance training. One of these routines is circuit training. When you burn calories during circuit training, it is essential to set up the right exercises; this to build muscle and not only to lose fat. For the best results, it is advised to do at least three circuits. Always start with the upper body and then work your way down the lower body. If you do have to rest during circuit training, make sure your rest period does not exceed fifteen seconds.
Paired sets are also used for muscle resistance training. These are basically two types of exercises that are executed after one another. Paired sets tend to be executed on opposite muscle groups as well, for example back muscles and chest muscles or quads and hamstrings. Between each paired set, a rest period of 30 seconds is allowed before starting the next set.
Last but not least, combination training is also an option for muscle resistance training; this type of exercise is often recommended by trainers for people needing to lose weight and gain muscle. Combination training consists of aerobic exercise and resistance training, making it one of the most effective exercises for weight loss and lean muscle gains. That being said, it is also one of the most demanding exercises.
Can Supplements Help Me Gain Muscle?
Supplements can certainly contribute to more lean muscle gains and a more toned appearance. However, it is important to consider which supplement you are going to obtain carefully, because the majority of supplements on the market today are made with men in mind.
There are some supplement manufacturers that make supplements like Nutrients Direct specifically for women. By using supplements specifically designed for women, you can make sure you are getting the right nutrients to obtain the right results.
What Foods Should I Eat for Lean Muscle Growth?
Muscle resistance training is just one part of gaining muscle, because nutrition is important as well. Fortunately, there are many foods that can contribute to more lean muscle mass, so incorporating these foods into your diet can provide you with better results.
The best muscle-building foods, according to recent studies, include beef, brown rice, oranges, organic cheese, eggs, milk, spinach and other foods containing a lot of protein and amino acids. If you are struggling creating meals that are suitable for muscle gains, you can consult with a nutritionist and get a tailored plan that will give you the results you want. Of course, you can also speak with to a trainer at your local gym, who has a considerable amount of experience in these matters.
Should I Get a Personal Trainer to Get Results?
When you have experience with fitness and nutrition, a personal trainer is not a necessity. However, if you are a beginner, getting a personal trainer may be the best thing to do. A personal trainer can help you get familiar with the various resistance training exercises, but can also make sure that you do not get injured by doing wrong movements or excessive training. A personal training can also make sure you get the right nutrients while you are training.
Muscle resistance training in combination with the right nutrients can deliver some great results for women looking to improve their physical fitness or simply want to benefit from being a little fitter. However, if you have little experience with exercise and nutrition, it could be a good idea to get some extra help from a nutritionist or trainer to ensure your progress is heading in the right direction.