How to start in bodybuilding?
What advices work in bodybuilding?
What program should you follow when you start bodybuilding?
For once, it’s not really a bad thing, considering all that it can bring.
But who says trend says drift: we find everything, and especially anything!
What disturb and discourage those who decided to embark.
Do not panic, we will put everything back flat: “back-to-basics” 😉
If you are a “normal” woman, then you are probably looking at:
- Look toned but not massive.
- To be slender without being skinny.
What you want are beautiful shapes, in strategic places, such as legs, buttocks or abdominals.
And you can get it 😉
And no matter what your current physical condition, your genetics or your sporting habits.
You also do not need to live in the room or restrict yourself considerably on meals.
All you have to do is:
- Gain muscle in the right places
- Reduce your fat level to around 18% ~ 20%
That’s it, I explained exactly what to do: the complete guide to start well 😉
The worst thing is that I only half joke: if you want to get the body of your dreams, you only have to achieve these 2 goals!
Bodybuilding is the best way to lose weight effectively while sculpting its forms
After this brief introduction, I hope I have convinced you that bodybuilding will allow you to add muscle where it is needed.
And transfer fat globally (yes, you can not lose fat locally).
So obviously, as soon as we talk about “getting muscle”, women are generally not too good.
They are afraid to appear “thick”, to lose their charm and their femininity.
In short, to look like a man.
And they often have in mind the images of female bodybuilders or even sporting exaggeratedly muscular.
But here, there are 2 things that are important to note:
- This vision of the “muscular” woman is completely over (for you to realize, go on a tour on Instagram by simply typing “fitness girl”
- You will never be so muscular even with all your will , these people are athletes of high level (years of intensive practices and generally “supplements” that I advise you to try)
But hey, since that’s not enough, I’ll go into more details, just to reassure you even more 😉
One thing to understand is that it is not the muscles that will give you a “thick” look .
Again: these are the fats .
However, depending on your muscle mass, you will need a lower fat level.
Let me explain: fat is mainly stored in and above the muscles (between the muscles and the skin).
So, if you have more muscle mass, you will have to reduce your fat level to avoid looking a little “masculine”, “heavy” .
A woman with very little muscle mass will look very lean with a fat level around 17-19%. And will be well around 25%.
A woman with a larger muscle mass will be very well around 17-19% and “thick” around 25%.
Do you see the difference ?
It is not the muscle mass that will give this impression of thickness but the fat mass .
So we come back to the 2 objectives I had stated at the beginning of the article: + muscles at strategic places and a fat mass rate of about 20% .
Now, back to bodybuilding as such.
Why is bodybuilding more effective than running ? (Or cardio in general)
If we follow the recommendations of women’s magazines or the first comer on the internet we often arrive at the same point: “a lot of cardio, a diet very low in calories”.
The thing to do NOT DO !
An excess of cardio will drive your body to its limits: it will end up almost no longer burn fat(the hormone cortisol will be too high).
Too much calorie deficit combined with cardio is the worst thing you can do: yes, you will lose weight, but it will be fat and a lot of muscle .
In the end, we get a silhouette “skinny-fat” without forms, not really what we originally hoped!
And on top of that, this way of doing things will slow down your metabolism, and, in the end, will make you regain lost pounds even faster once the diet is over.
This is simply called the yo-yo effect .
On the contrary, with a balanced diet and bodybuilding, you protect your muscle mass (you can even gain at the beginning) and you target fat almost exclusively during your diet.
So yes, you will lose weight less quickly.
But the calculation is quick: in 5 weeks it is better to lose 5 pounds of fat rather than 4 pounds of fat and 3 pounds of muscle.
The numbers on the scale move less, but the end result is much more appreciable.
Well, now you know why bodybuilding is particularly suited to the female diet and body.
But, how to start concretely ?
Just follow 3 simple rules:
- Have consistent calorie intake
- Have balanced intake of macronutrients (proteins, lipids and carbohydrates)
- Be diligent in an effective workout routine
We’ll see all this together more precisely:
1. Have the right calorie intake
No secret, for a diet to be effective, counting calories is one of the essential steps.
And for a very simple reason:
- If you eat too much you will not lose weight
- If you eat too little you will lose too much muscle mass
What is needed is a good balance.
If you do not consume enough calories, your body will lose its ability to gain muscle mass.
As well as to protect it.
What you need to do is create a very slight caloric deficit so you can build muscle and lose fat simultaneously .
Of course you will not take 1 kilos of muscle for every kilo of fat lost, you will lose weight.
There are 2 rules to follow:
- Maintain a low caloric deficit: around 5% to 10%
- Do not ruin all your efforts by making huge cheatmeals or cheatdays …
To determine your daily calorie requirements, you can use a calculator like this: Calculator
You simply enter your age, gender, height, weight and weekly sport activity.
The value we are interested in is the first (blue bar), it is to it that you must then withdraw 5% to 10% to get your daily calorie intake.
Once you have determined your calorie intake, you have to go into more details: macronutrients.
2. Have a good distribution of macronutrients
If we were only interested in weight alone, we could stop at calories.
But as I explained above, what matters is not the weight but the rate of fat / muscle mass.
And that is why it is therefore important to also look at the distribution of macronutrients.
Macronutrients are three in number:
- The proteins
Everyone plays a vital role in the proper functioning of the body, so it is extremely important to count all three in your daily contributions .
More precisely :
1) Consume about 2g of protein per kilogram of your body every day
Or 120g per day if you weigh 60 kilos; 100g per day if you weigh 50 kilos, …
With these daily benefits, you are sure to get all the benefits of a high-protein diet .
To know how to build more muscle and to protect muscle mass more effectively (when you lose weight, the body will not dig into fat, it will also find energy in the muscles).
If you have a high enough fat, it is more appropriate to consume 2g of protein per kg of lean mass (lean mass = your weight x (1 – fat ratio).
For example if you weigh 80 kilograms with a fat content of 30%, you have to consume:
2 x 80 x (1 – 0.30) = 112g of protein per day (and not 160g with the basic formula).
Well, that was for protein, now let’s see for lipids.
2) Consume about 0.7g-1.2g of fat per kilogram of your body every day
Despite all the harm that has been said in the press that knows nothing about it, lipids are extremely important for the functioning of your body .
And especially for your joints, tendons, ligaments, your brain, etc …
So no question of consuming insufficiently.
The problem with lipids is that they are much more caloric: 9 calories per gram versus 4 for protein or carbohydrates.
We must therefore monitor its intake of carbohydrates otherwise we risk exploding its calorie intake 😉
0.7g-1.2g of lipids per kilogram of your body is a range to benefit from the positive effects of fat without exploding your calorie counter.
Here, remember that we must focus on “healthy” lipids: monounsaturated or polyunsaturated lipids .
And avoid unhealthy lipids like “trans” or saturated fats.
Example of a source of good lipids:
- Olive oil or other vegetable oil
- Oilseeds such as nuts or almonds
- Oily fish like salmon
Well, now there are only carbohydrates left, and for them it’s even easier:
3) Fill in the rest of your calories with carbohydrates
Logic: we have a set number of calories and we have already fixed 2 inputs, so the last will complete what is missing.
For the calculation, it’s pretty simple:
Take your total number of calories over a day: for example 1500 (taking into account the 5% or 10% calorie deficit).
Take your protein and fat intake: for example for a person of 50 kilos, 100g of protein and 40g of lipids.
Multiply these two values by 4 for the proteins and 9 for the lipids respectively.
Example: 100 x 4 + 40 x 9 = 760 calories.
Our contributions in proteins and lipids.
To get your carbohydrate intake , we make our total contributions less our contributions calculated just above:
1500 – 760 = 740 calories remaining.
This number is divided by 4: 740/4 = 185g carbohydrates per day .
If you know how to use Excel, you can very quickly make a spreadsheet that calculates all your contributions according to your weight, to evolve these values according to your evolution.
Well, now that you know your intake of calories and macronutrients, let’s turn to the third key component:
3. Do effective workouts
Forget the super complicated programs that use their complexity as a marketing argument …
Back-to-basics is the rule to follow 😉
Muscle growth follows simple rules, you can typically build a nice body by doing 7 or 8 different exercises simply .
Now, if you want to have an effective program – and especially one that serves your interests, namely your future body – the best workouts for women follows the following rules:
- They use heavy loads (more than the small 3-kilo dumbbells 😉)
- They favor poly articular movements
- They focus more on the lower body, less on the upper body
- They contain a minimum of cardio
The approaches are different but any serious coach (or sports doctor) will tell you that the programs with a large volume of training and exercises impossible to do is blank, and the results are not at all those expected.
So follow these 4 rules well, they are the axes to follow to build you an effective program .
Once the right program is found, here are the rules you will have to follow, what to look for:
- Gradually increase the tension exerted on the muscle fibers : Which is quite logical. If you train all the time with the same weight, your muscle has no reason to get fat
- Muscle injury : During rest, and with proper nutrition, the muscle repairs and grows. You must therefore allow yourself time to recover (1 day minimum)
- Fatigue of myocytes and muscle fibers : In other words, you must always progress, improve your performance and give you 100% to multiply the results you will get, and, in addition, by following your progress, you will win motivated
Bodybuilding for Beginners – The Word of the End
The tips and rules I gave you in this article, you have everything you need to get started on a good foundation.