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How can you increase your muscle mass and definition as a woman

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I have maintained for years that women do not gain “muscle mass” as men do. Unless they cheat…By doing steroids. There may be a small percentage of women who have the genetic makeup to become muscular….A large frame, and a high percentage of fast-twitch muscle fiber. But most will not. “Natural” female bodybuilders tend to end up looking like this: Nicely shaped, well-defined, but not particularly “large”. The occasional female bodybuilder you see who looks more like “Ahnold” with a woman’s head has been nipping at the steroids. The other answer recommends “lifting heavy”….That is not the method employed by male bodybuilders. “Lifting heavy” is for strength training. Heavy weights, low repetitions. Bodybuilders use relatively lighter weights, higher repetitions, and multiple sets, along with special dietary strategies. Not just “eat more”. That’s how you get fat. Bodybuilders (smart ones….) very carefully monitor protein intake and other nutrients and also go through “
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the diet to lose fat and gain muscle

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Building muscle while losing weight is the equivalent of Alchemy in the Middle Ages,  (the cliché of medieval alchemists being able to “turn lead into gold”),  Can one do it? At first glance, no. Gaining muscle requires a calorie surplus, losing fat a deficit. Henceforth the two must be mutually exclusive. This is more or less true, expect for two circumstances: 1. You are a beginner or are gaining weight back from an injury/illness. 2. You are using a lot of drugs. By-the-way, this also means that if you are not losing weight while dieting it is not because you secretly built muscle but rather because you are still eating too much. Just saying…. Great Maik! Thanks for nothing.  Where is the unsubscribe button for this stupid email? Not so fast,  as this raises some interesting questions: How do you build muscle without gaining too much fat and by the same token, how do you keep the muscle while dieting? The answer to both is CULKING, a mix of bulking and cutting. Let
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What do you need to eat to gain muscle and lose fat at the same time ?

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Let me start off with:  It is absolutely possible to lose fat while building muscle. It's not the fastest way to build muscle, per se, but it's possible. Resistance training. If you have a quality program or routine set up, you don't need to change it. If you don't figure out a good program that works for you. I happen to be a fan of full body workouts, hitting the gym heavy twice a week and doing endurance calisthenic work on the days out of the gym, and have had great results so far, this is known as daily undulating periodization, a useful training tool for strength building [1] In any case keep lifting and lifting hard. Cardiovascular training You can do it if you want to, I'm a fan of it, for a  number of reasons , not solely aesthetic reasons.  If you do cardio, I suggest doing it moderate to high intensity for at least 30 minutes a session. People that fail to shrink their fat while doing cardiovascular are likely failing in the next sessio
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Once you gain the amount of muscle mass you want, how can you stop getting heavier or bigger

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Adjust your calories needs to meet your current activity levels Okay Okay, all I am saying is you need to eat at a maintenance level. With an experienced lifter, You can only add muscle in a calorie surplus. [Source:  12 Types of People You See at the Gym ] When you feel you are content with your body: Figure out maintenance calories using a tdee calculator -  TDEE Calculator: Learn Your Total Daily Energy Expenditure Keep your protein to 0.6g - 0.8g per lb of body weight, fats around 0.4g per lb of body weight and full in the remainder with some nutritious carbs. You can also scale back you workouts to 3 days a week but always keep the intensity. If you don’t use you lose it.
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Once I gain the amount of muscle mass I want, how do I stop getting heavier or bigger ?

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It is simple! Adjust your calories needs to meet your current activity levels Okay Okay, all I am saying is you need to eat at a maintenance level. With an experienced lifter, You can only add muscle in a calorie surplus. [Source:  12 Types of People You See at the Gym ] When you feel you are content with your body: Figure out maintenance calories using a tdee calculator -  TDEE Calculator: Learn Your Total Daily Energy Expenditure Keep your protein to 0.6g - 0.8g per lb of body weight, fats around 0.4g per lb of body weight and full in the remainder with some nutritious carbs. You can also scale back you workouts to 3 days a week but always keep the intensity. If you don’t use you lose it.
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What is the simplest, most effective bodyweight workout routine that yo can do daily to get a Greek god figure

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If you want a body like a Greek God, here is one piece of equipment you should add to your bodyweight workout routine. It will get you hard, lean and RIPPED fast. This kind of workout will test your limits but yield phenomenal results. It will do several things: Increase Leanness (fat loss) Increase Testosterone Increase Growth Hormone (IGF1) What’s the workout routine? Barbell/Dumbbell Complexes This full body workout is like doing body-weight workouts except you add a barbell or a pair of dumbbells. You’ll start off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest. Once you complete one round, rest for 30 sec and repeat. If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells. A1. Reverse Lunge
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What is the simplest, most effective bodyweight workout routine that I can do daily to get a Greek god figure?

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If you want the “Greek god” type of male physique, then you want to master these 3 simple exercises. hese days to weeks, thanks to the glut with poor workout advice together with hulking, freakish bodybuilders, it almost appears like the art of creating a killer physique has ended up long forgotten. Many people think it does take fancy, “magical” workout techniques, grueling soreness and soreness, 9 meals and 5, 000 calories on a daily basis, and a laundry listing of snake oil supplements. The truth is they’ve missed the forest for any trees, lost in that minutiae of protein timing, by using supplements, and fancy workout techniques and tactics, failing to realize that none from it will solve the secret question of why they’re not necessarily making the progress they must be. The truth is, probably the most powerful driver of comprehensive body muscle growth is usually total body strength. Along with the reason you haven’t built the physique you would like, is probably becau
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