You have mastered getting lean. Now, it is time to build those muscles. However, muscle building is an entirely different process than burning fat and trimming down. Additionally, it used to be taught that women’s workouts should be designed around getting toned – that they couldn’t build muscle mass like men’s bodies could. That is an untrue myth.

To make those muscles grow, you simply have to take on a new exercise regimen. This is because of how your body reacts to different styles training. Individual routines designed to make your body lean and toned can hinder the process of building muscles. However, you can achieve all of your goals by following these three simple muscle-building tips for women to increase muscle mass.

Develop A Shorter, More Intense Workout Routine

Sweat pouring, calorie burning workouts are no longer your method of reaching your goal. Multiple sets of high-rep,
low weight exercises worked great for “toning” your body, but these workout routines won’t cut it when trying to build up your muscle mass. They are too long and not designed for building muscles.

Instead, you should be focused on pushing your body to its limits through fewer sets of high-intensity exercises. In this case, you may not have to change the exercises that you are performing. However, by increasing the intensity of your exercises with more weight and fewer reps, you will be able to accomplish your goals in just 9-12 sets in the entire workout.

Avoid Cardio As A Cooldown

There was a popular workout regimen that had athletes running as a “cool down” to weight lifting. This achieves the exact opposite effect of what you want. Cardio exercises eat away at muscle mass. Since your muscles have just gone through shock in your weight training routine, they are more susceptible to this deterioration because the muscle fibers have not yet had a chance to rest and rebuild.

Rather than doing a “cool down” run, simply wrap up your workout with quality stretching, re hydration, and rest. Getting your cardio in is important, and you will still have time to do it. Because your new, more strenuous routines will require longer stents of rest between workouts, you can use the days in between to get in your cardio.

Take In The Right Nutrition For Muscle Building

Building muscle works differently than toning your body, and certainly more different than burning fat. In those cases, your nutritional intake revolves around reduction of calories and certain nutritional elements (carbs, glucose, etc.). Muscle building takes a radically different approach.

When trying to build muscle mass, you have to make sure that you are taking in excess of the right kinds of proteins. By increasing your protein and good fats from foods like chicken and fish oils, your body will be on the right path to building those muscles you crave for defining your new body.