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Written by M.G Thibault

Edited by Ryan McTeigue

Many females gym goers might wonder if it's even possible for a woman to gain a substantial amount of muscle. The good news is, it’s not only plausible, it's one of the best things that you can do for yourself! Increasing lean muscle mass improves a woman's functional strength, accelerates metabolism, and enhances insulin sensitivity— which also prevents fat gain. Altogether, gaining weight in the form of lean muscle is an ideal way to achieving the body you desire than simply focusing on loosing weight - as with added muscle, your biology is working for you to keep fat in check, strength and function high and metabolism firing.


Truthfully, as a woman, there is NO single approach to muscle-building or transforming your body composition. Our bodies differ from each other, in so many ways...Secondly, every woman has their own vision of an ideal physique — some might want to improve on their endurance while others aim to develop more flexibility. Other women are more focused on aesthetics like getting their glutes in shape or having washboard abs.


To help you get a jumpstart with your fitness goals, this article offers sure-fire tips for rocking the muscle-building part of your workout goals, so if increasing lean muscle to your body is of interest to you, read on…



Hit the Weights!

The Naked Truth: If you don’t lift weights, it’s tricky to sculpt your body into the shape you want it to be. Many women avoid training with weights because they tend to get intimidated by them or don’t understand how lifting can benefit their fitness goal.

Lifting weights stimulates a type of muscle growth known as “myogenic” muscle growth. This type of muscle growth increases the mass and density of the muscle fibers giving it its shape, which it will retain for longer periods.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408414/


High Intensity Cardio

Cardio is vital to your training regimen. It burns calories which creates a calorie deficit that halts the conversion of glucose (sugars) being stored as adipose tissue (fat). It also encourages a healthy cardio-vascular fitness, which keeps your heart in excellent condition.

With that said, cardio cannot build muscle or tone the body. You may feel better after 1 hour on the treadmill but it does not stimulate muscular density and it does not improve the thickness or fullness of muscles. This can be undesirable for women who have lost a lot of weight as it can leave them looking “skinny fat” where they lost a significant amount of weight making their muscles seem flat. To avoid this, a good balance between cardio workouts and resistance training is necessary.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/



Focused Diet

If you want to achieve a toned body with distinct muscle definition and shape - nutrition is the key. Ditch the processed foods that inflame the body and make you retain water weight and start to prepare your meals from fresh ingredients. Proteins such as turkey, chicken, white fish, salmon, mackerel and lean beef are all excellent staple proteins for your diet. Pair them with complex carbohydrates, essential fats and large amounts of green and leafy vegetables.

This is an incredible game changer and can transform your body so everything becomes firmer and harder! Do not be afraid to eat - Just eat the right foods. You have to take enough nutrients to fuel your muscles during training and generate new tissues for lean gains. Remember: Insufficient calories = no growth.


Tension Maximization

Merely moving weights from point A to point B doesn’t automatically equate to muscle tone, shape and development. It is not a matter of lifting the heaviest weights – you should learn how to contract your muscles harder and increase the time that your muscles are under load / tension with concentration and focus.

Often when doing reps, the momentum of your movement can facilitate the lifts; along with the tendency to  counterbalance using your own bodyweight to move the weights. STOP if you find yourself doing this.  Here’s a neat trick: Become aware of the specific muscle group you are working to move that weight, then focus on squeezing it all the way through the movement.  Hold the tension at the contraction point, and then release again, all the while in a controlled movement.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/



Learn your supplements

More often than not, women are  overly-cautious when experimenting with supplements beyond protein powders, mainly because of a lack of good and reliable information out there about what products women can use. Let’s take Creatine for example, the unfortunate misconception about Creatine is that “it contains” steroids or male hormones leading to it being under-utilised by women. Creatine, in truth, supports muscular growth, endurance and strength. It allows an increase in size of the muscle only because you can train harder and for longer!

There are many good supplements in the market right now, however, very few stand beside - Elite Sarms Cardio Shred Cardarine (GW0742). It is a PPARδ receptor agonist that works by activating the catabolic pathways when we do a Cardio workout. It enhances breakdown of fat cells while reducing glucose utilization as the body’s fuel - which retains more of your hard earned muscle while doing cardio and resistance training.


n other words, Cardio Shred® burns fat, and facilitates lean muscle building by using the body’s glucose stores to promote muscle growth and hypertrophy. Studies also demonstrate that Cardio Shred® can efficiently enhance physical endurance therefore delaying exhaustion during physical training. Unlike anabolic hormones, Cardarine is safe and does not cause “androgenic” effects. You won’t have oversized, bulky muscles and it won’t mess with your estrogen levels or menstrual cycle. With proper nutrition and a consistent workout plan, you’ll achieve a more toned and well-defined physique in as short as a month or two.


Another supplement that work excellent for women is Elite Sarms Hyper Lean® (SR9009). Hyper Lean is a REV-ERB α and β agonist, which acts to increase the basal metabolic rate and maintains energy homeostasis by altering the expression of genes involved in lipid and glucose metabolism. The mechanism of Hyper Lean® is different from Cardio Shred® (Cardarine) because it regulates a different set of receptors, Hyper Lean (SR9009) similarly results in increased fat metabolism and weight loss while facilitating lean muscle gains. It is also highly effective in HIIT (high intensity interval training) due to the drastic increase in metabolic rate.


Research studies show that intake of SR9009  also decreases the storage of fat tissue, aids cholesterol and bile acid synthesis in the liver, increases mitochondria in cells in the body (the cell’s power house), and improves glucose and fatty acid oxidation to support skeletal muscle development. Even in the absence of physical exertion, with Elite Sarms Hyper Lean SR9009, metabolic pathways continue to stay HIGH minus the ‘wired effect’. It doesn’t negatively affect the CNS or any other organ systems for that matter.


With their own unique signatures Elite Sarms products - Cardio Shred® and Hyper Lean® are winners for the females out there looking to get fitter and tone up. Combine this with our nutrition and resistance training recommendations above and add a splash of intensity and focus and you’ll be on your way to your best version yet.

https://www.elitesarms.com/products/cardarine-gw501516?_pos=1&_sid=00b8368d5&_ss=r

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2393796/

https://www.elitesarms.com/products/hyper-lean-sr9009?_pos=1&_sid=96bbb0518&_ss=r

https://pubmed.ncbi.nlm.nih.gov/22460951/