The benefits of bodybuilding for Women
In recent years, bodybuilding has been booming among women. They seized machines, dumbbells and bars to carve a physique in their image. Weight loss, muscle toning, strength gain, improved self-confidence ... the benefits of bodybuilding in women are many. We will explain everything to you…
Bodybuilding allows you to refine and sculpt your body
Myth # 1: a woman who does weight training will gain muscle
FALSE! Even today, many women do not dare to do bodybuilding for fear of gaining muscle volume. Do not worry, because of a large testosterone deficiency, you do not risk becoming too muscular. Women produce 10 times less testosterone than men, lifting heavy loads will allow you to sculpt your body without taking muscle volume.
Myth # 2: Cardio is better than bodybuilding to slim down
FALSE! As we explained in this article, practicing "cardio" activities is no more effective than doing bodybuilding to lose weight. On the contrary, bodybuilding can reduce its fat mass while maintaining muscle mass.
Why do women who want to lose weight need to work out?
To dislodge the toughest fats, it will have to solicit your body enough intensely to secrete catecholamines, including adrenaline and norepinephrine. These hormones, released under stress, will intervene effectively in the destocking of fat cells, including those located at the level of the saddlebags, that women have the most difficulty in eliminating. To release a maximum of these hormones, you will understand that the bodybuilding is much more effective than a simple endurance effort such as a jog or a session of elliptical trainer at moderate intensity.
Moreover, beyond helping you reduce your body fat, the practice of bodybuilding exercises will allow you to strengthen your muscles, and even to carve specific parts of your body such as the buttocks, thighs or arms.
A decrease in visceral fat
Through a scientific study, Spanish researchers wanted to study the influence of bodybuilding on 34 women in obesity. Thanks to two weekly sessions, they both lost weight (+/- 7%), reduced their visceral fat (+/- 20%), and decreased their cholesterol level.
Which exercises should I focus on?
As part of a slimming program, it will promote the poly-articular exercises that solicit important muscle groups (glutes, thighs, dorsal ...). So, do not hesitate to integrate squats, the press, the deadlift, push-ups or the bench press to your bodybuilding program.
Objective: to solicit a maximum of muscle groups while activating your cardio-vascular system.
Strength training helps you gain strength and improve your health
"Muscle strength is inversely correlated with cardiovascular risks and mortality" (source). Practicing bodybuilding will have a positive effect on your health. Added to this is the gain in strength, which is not negligible for women since a weak muscular force also limits the general mobility and can pose problems in the daily activities.
In addition, a 2016 study of 287 people (104 women and 183 men) tried to determine if we were all equal to bodybuilding training. After 24 weeks of training and 2 weekly sessions, it would seem that no since the highest proportion of men gained between 10 and 20% of muscular strength while the highest proportion of women increased their strength by 20%. at 30%.
Bodybuilding increases your self-confidence
In women and men, the practice of bodybuilding promotes the secretion of endorphin and dopamine, hormones of well-being and pleasure. That's why we go back to training day after day. This assiduity allows to see his body transform but not only. In addition to being physically active through the search for progress and self-improvement, bodybuilding acts on the mind, through a gain of confidence and self-esteem. This is explained simply: a gain in strength, the refinement of its silhouette, the acquisition of knowledge and skills or the consideration of progress made to send back to others a positive image of oneself, and so of increase self-confidence.
6 reasons to start bodybuilding for a woman:
Here is a small summary of the main benefits that can come from the practice of bodybuilding in women:
- Refine your silhouette.
- Sculpt a slim and muscular body.
- Improve your health.
- Increase your muscle strength.
- Gain confidence and self-esteem.
- To let off steam and evacuate one's stress.
As you can see, bodybuilding is not only for men, on the contrary. More and more women are practicing this activity, whether at home or in a dedicated gym. If you are starting out, focus on the execution of the movements. In addition to making your workout more effective, you will decrease the risk of injury.
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