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Bodybuilding Workouts for Women

Bodybuilding Workouts for WomenBodybuilding Workouts for Women

Are you having a hard time trying to find real bodybuilding workouts for women?  Your search is over.  In this short article we are going to discuss diet, training, and cardio.  You’ll learn all the baseline information you need to take that next step.

Bodybuilding Diet for Women

A bodybuilding diet for women won’t differ too much from a man’s diet.  Women don’t need as many calories or macros.  Basically, you need to eat 4-7 small balanced meals a day.  Most fitness women eat about 6 mini-meals a day.  This supplies enough calories and protein to build muscle.

You meals need to be complete meals.  This means each meal should contain a complete protein, a complex carbs or non-starchy veggie, and an essential fat.

A complete meal could look something like this:

3-4 oz chicken grilled chicken breast
1-2 cups of steamed broccoli topped with slivered almonds


3-4 oz of roasted turkey
4-5 oz sweet potato
1 cup of asparagus

Bodybuilding Workouts for Women

A workout for a woman interested in bodybuilding runs along the same lines as a man’s too.  Men and women have the same amount of muscles and they contract in the same fashion.  The only difference is men produce more testosterone, 10 times as much.  That allows men to build bigger and stronger muscles.  Ladies can do the same type of workout that mean do.

A basic training split can look like this:

Monday – Legs / Calves
Tuesday – Chest / Biceps / Abs
Wednesday – Rest
Thursday – Back / Triceps / Calves
Friday – Shoulders / Abs
Saturday – Rest
Sunday – Repeat

Bodybuilding Cardio for Women

Cardio workouts are great for burning extra and even body fat if timed properly with meals.  There are various forms of cardio you can do, everything from steady state cardio to high-intensity interval training (HIIT).  Don’t get caught up in too much cardio though.  Going overboard and doing an hour of cardio every day will eat up your muscle.  The best times to do cardio is either first thing in the morning in a fasted state or after weight training.

Lastly…red arrow

This is just skimming the surface.  Look below for more data and even some inside information to move forward on your bodybuilding goals…


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Karen Sessions NSCA-CPT

Learn How to Build Muscle The Right Way

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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