Women! Get toned up fast!

By Pei Ching

Whenever we think about building muscles, we often relate it to men. As they are genetically predisposed to bigger muscle builds. Actually, women need muscles too! Although it is stereotypically applies only to men, it doesn’t mean that is impossible for a woman to get muscles and toned up quickly.

Some women have always wanted to gain weight through building muscles but they are afraid that they will lose their femininity. If you are one of them, fear no more! The truth is, there are only two ways to gain weight and it is either by gaining fat or muscle. The problem with gaining fat is that it often ends up at the places women hate most such as belly or thighs. So it leaves you to only an option, which is through building muscles but without having to forego your femininity as women’s bodies simply do not produce enough testosterone to make them look like body-builders.

To females who want to gain some weight and tone up at the same time, simply follow these easy steps below! Firstly, make muscle building exercises and weight trainings as part of your weekly workout regime. Also, muscles weigh more than fat, so a little muscle gain goes a long way.

Secondly, consume more calories! An extra consumption of 500-1000 calories per day which consist of 6 small meals spread over the day will do the job. This will keep your metabolism consistent and keep a constant supply of energy in building and maintaining your muscles.

Lastly, increase your protein intake to around 1 gram of protein per pound according to your weight (if you weigh 150 pounds then you'll need at least 150 grams of protein per day). Try substituting one of your main meals with protein added shakes. There are shakes in the market which comes in different flavours such as banana, strawberries and other yummy fruits.

Women, from now on, create a toned and healthy body!