A lean and toned physique requires a bit more than two weeks of discipline.
So you want to add some muscle to that feminine frame of yours? The good news is that it's absolutely feasible for women to build muscle. The bad news is that it's going to take a bit longer than two weeks to see noticeable results. According to the National Academy of Sports Medicine, visible signs of hypertrophy, or muscle growth, may not be apparent for many weeks, like about four to eight weeks. But with the right attitude and patience and a good workout plan, you'll be well on your way to bombshell biceps and amazing abs.
Contrary to popular belief, bodybuilding doesn't occur in the gym at all. In fact, bodybuilding occurs in the kitchen. Yes, the food you eat will essentially build on the muscles you've "demolished" at the gym. How is this so? While enduring resistance-training exercises, your muscle fibers undergo a series of micro-tears. These micro-tears are then repaired while you rest. Additionally, the consumption of the quality foods you eat builds bigger, leaner and stronger muscles.
As a general rule, a healthy bodybuilding diet should consist of high protein intake. At least one gram of protein per pound of body weight can ensure that your muscles recover and build adequately. Proper hydration is also very important. Typically, close to one gallon of water per day will suffice. And finally, five to six small meals per day is ideal.
The Workout Split
No full-body workouts here. To build muscle mass, it's best to focus on two or fewer body parts each day. On Monday, work your biceps and triceps and do cardio. On Tuesday, work your legs and abs. On Wednesday, work your chest and shoulders and do cardio. On Thursday, rest. On Friday, work your legs and abs. On Saturday, work your back and do cardio. On Sunday, rest.
For four weeks, do three exercises per body part (with exception to abs) with three sets of 12 to 15 repetitions per exercise. You should feel tightness in your muscles by the 12th repetition. If you get to your last rep and feel as though you could do 10 more, you're not lifting nearly as heavy as you should.
Cardio helps you get the caloric deficit you need to shed body fat and get lean. Typically, 30 to 40 minutes of walking on the treadmill post resistance-training workout is a good start. Walk at an incline of about 6.0 percent or more at a rate that doesn't cause you to lose your breath. As a general rule, if you can't hold a conversation while walking, you're going too fast to target the fat burning zone for this particular method.
Bodybuilding is at its best while you rest. How much you sleep determines how well your muscles will recover and how soon you'll reach the results you're looking for. Ideally, you should always aim to get at least eight consecutive hours of rest. Without sleep, you'll cheat your muscles from building the lean muscle mass you deserve.