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  Category: Articles » Health & Fitness » Muscle Building » Article
 

How female body builders can build more muscle mass naturally.




By Fritz Blanc

If you are a female body builder aspiring to develop your body and eventually enter your first female body building contest, you are certainly aware that you'll need to do your homework in order to reach the desire amount of muscle mass and definition required. Building muscle is like building a house, you need to have a plan and work on that plan and finally one day you see the finished product of all your hard work. A female body builder can train much the same way as a male body builder. The only thing is that a man is generally stronger therefore can handle more weight than a woman body builder.

The female body builder needs to develop a good training routine. It would be a good idea to get a trainer for the first few training sessions so that she learns the correct way to do the exercises and the correct way to use the gym equipment.

How do the hormones work to build the muscle of the female body builder?
Men and women produce exactly the same hormones, only in different amounts. It may come as a surprise to know that women's ovaries primarily produce testosterone, from which estrogen is then made. This ovarian production accounts for one-quarter of the total circulating testosterone in a woman's body. Testosterone is one of a family of hormones called androgens

To raise her muscle building hormone level, a woman body builder must always train with 100 % effort and intensity. If the female body builder wants to see real muscle gains, she must be willing to push herself to the limit in the gym everytime.

Diet to boost testosterone level in female body building:

Oysters is loaded with zinc mineral and should be a food in your top food group. Zinc does many important things in the body, but one of them is to help create more muscle and thereby boost testosterone levels for the muscular development of the woman body builder. Chicken will also give the woman body builder a goodly amount of protein.

The egg yolks contain cholesterol and testosterone is produced from cholesterol, therefore consuming egg yolks would be a good way to get the important building blocks for testosterone for the female body builder.

Now, don't be too concerned about clogging up your arteries, most people don't realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks also contained other essential nutrients and vitamins.

A compound in garlic called allicin is one of the the best natural ways to raise the levels of muscle building hormone in a woman body builder. Allicin breaks down easily, so do get real garlic, not the supplements which often don't have any active allicin left to raise any testosterone level. Broccoli and Cabbage can also be a great natural testosterone boosters because they contain Indole-3-carbinol.

I don't have to remind any woman body builder to limit her consumption of alcohol and cigarette. Alcohol has been shown to have quite a dramatic effect on testosterone levels. Also make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Among the best natural ways to raise testosterone levels is exercise which should be of short duration and high intensity in order to boost human growth hormone production and keeps testosterone levels peaked for the female building her body. Obviously not everyone can exercise this vigorously, so make sure you talk to your doctor before you do.

The woman body builder will focus on high intensity exercises which require large muscles of the body such as leg squats and bench presses. In conclusion, if you follow the tips above which will raise your natural testosterone level you will therefore be well on your way to build the mass and the definition required to win the next female body building contest.
 
 
About the Author
Fritz has a web site dedicated to body buiding:
http://www.muscle-sculpting.info
http://www.muscle-sculpting.info/bodybuilding/

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