Muscle Building for Women & Girls, Workouts, Supplements & l Glutamine tips

Muscle Building Tips for Women & skinny girls. Best Muscle Building Exercises, workouts, supplementation & common concerns on l glutamine & other Bodybuilding Supplements.

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Muscle Building/Bodybuilding for Women

The Entire Fitness industry seems to be catering to the needs of women who wants to Lose weight. What about the women who wants to build Muscle and gain weight? They say that skinny girls are lucky as they can eat anything and get by without putting an ounce! Only skinny people know how difficult it is to cope up with being thin, scrawny assed.

Lets admit it. It may be a blessing for others but still a curse for many skinny people. But lose no hope as I will show you the best Muscle Building Tips, exercises and workout plans designed to help you Build muscle and gain weight.

Are women different than men?

Absolutely. We are not going into Men are from Mars and Women are from Venus here, but the major difference between Men and Women is the hormone testosterone. Its the male hormone responsible for secondary sexual characteristics in males including body composition, hair distribution and of course Bodybuilding. It is the single best reason men build muscle.

But does that mean that women cannot build muscle. Hey I didn't say women do not have testosterone? They do but in much lesser amounts than males.

Its very much possible to use Weight Training and correct Diet methods to Build Muscle by naturally raising this hormone. Most women who wants to build muscle are simply trying to gain some weight so that they look a little healthy and get rid of their skinny bodies. Its very much possible to build and tone your muscles to look fitter and more defined naturally.

A few women want to enter Bodybuilding and would like to compete. These women try with hormones and drugs. Its not such a good idea as taking these drugs can lead to disastrous consequences.

Its best to stay natural for reason ranging from a healthy life to living a highly energetic one.

How can a women Build Muscle without getting fat


No matter how hard you try women will never build muscle like men do. So do not think thatWeight Training for Women will make them bulkier. Your aim to build and tone muscles to look athletic, firm and fit.

If you follow the exercise and Muscle Building Nutrition guidelines I mention here you will build pure muscle with very little fat.

Best Muscle Building Exercises for women


The Best Muscle Building Exercises remain the same as those for men. Remember to do the Top 5 Muscle Building Exercises - Bench Press, Deadlifts, Squats, Shoulder Presses and Chin Ups.

Do not start a Weight Lifting Plan without these Basic Mass Builders. 

Building Chest Muscles.

1.Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decks or Pullovers

Building Shoulder Muscles

1.Shoulder Barbell Press
2. Lateral Raises

Building Back Muscles

1.Chin-ups/Lat Pull downs
2. Bent-over-barbell rows
3. Deadlifts

Building Leg Muscles

2. Leg Curls
3. Calf Raises

Building Arms and Forearms

1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls

Building Abdominals

2. Reverse Crunches 

Sets and Reps

Perform 2-3 sets per exercises keeping them in a  range of 7-10 reps.

Rest Periods

2-4 Minutes. This will allow your body adequate time to flush the toxins generated and let fresh blood flow in.

Bodybuilding Workout Plans - 3-day, 4-day and 5-day plans.

Check theWeight Training Workouts Section to pick up a Muscle Building Workout plan for yourself. I have included sample 3,4 and 5 day workout plans. Do come back here for your diet tips.

Muscle Building Diet tips for women

When you are exercising Diet becomes even more important. 3 Simple Diet tips to Build Muscle.

  1. Eat better. Eat 1g protein per pound of your bodyweight divided in to 5-6 meals throughout the day. Use supplements for convenience if necessary.
  2. Drink plenty of water throughout the day.
  3. Whenever possible cook your meals. Its a great way to stay lean and not put additional fat in the wrong areas.

Muscle Building Supplements for Women


There are only 3 supplements I would recommend for women building muscle.Whey Protein or Meal Replacement Powders, Essential Oils like Flaxseed oils or Udo's choice and Multivitamins.

L Glutamine and Women Building Muscle

This is a regular question I get in my emails, read in forums and at blogs.

Although Glutamine is a safe supplement[ glutamine occurs naturally in the body], Women with Kidney diseases, pregnant or breast feeding women should avoid this supplement for obvious reasons.

The long term effects of these supplements is questionable and nobody wants to take a chance in the above conditions as glutamine crosses placenta and have been shown to cause Brain development and mental retardation in babies. Also some researchers say that it can cause extreme neonatal hypoglycemia.

If you do not fall in the above categories and are training vigorously, then staying within the recommended limits should not be a problem with Glutamine.

Expert Help for Skinny Girls

When it comes to Building Muscle women are no different than men. You might see results slower than men due to above mentioned reasons but still a tones, firm body is too good a reward to be left to chance.

I suggest you read a reviewMuscle Gain Truth program by Sean Nalewanyj.

I have written a complete review of his program here.

Also you can directly hear from the author Sean Here.

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