{"id":26688,"date":"2021-09-06T20:37:56","date_gmt":"2021-09-06T20:37:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26688"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"do-a-6-week-female-bodybuilder-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/","title":{"rendered":"Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#How_To_Structure_A_Female_Bodybuilder_Workout\" >How To Structure A Female Bodybuilder Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Set_Realistic_Goals\" >Set Realistic Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Combine_Compound_And_Isolation_Exercises\" >Combine Compound And Isolation Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Use_Progressive_Overload\" >Use Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Use_The_Right_Training_Frequency\" >Use The Right Training Frequency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Use_The_Right_Cardio_For_Female_Bodybuilders\" >Use The Right Cardio For Female Bodybuilders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Make_Time_For_Post_Workout_Recovery\" >Make Time For Post Workout Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Sample_7-Day_Full_Body_Workout_Plan\" >Sample 7-Day Full Body Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#The_Health_Benefits_Of_Strength_Training_For_Women\" >The Health Benefits Of Strength Training For Women<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Boosts_Metabolism\" >Boosts Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Increased_Bone_Strength\" >Increased Bone Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Decreased_Risk_Of_Heart_Disease\" >Decreased Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Reduced_Anxiety_And_Improved_Self_Esteem\" >Reduced Anxiety And Improved Self Esteem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#Nutrition_For_Building_Muscle\" >Nutrition For Building Muscle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#What_Are_The_Right_Foods_For_Building_Muscle\" >What Are The Right Foods For Building Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#How_Many_Calories_Should_I_Eat\" >How Many Calories Should I Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#What_Supplements_Are_Good_For_Building_Muscle\" >What Supplements Are Good For Building Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Some women shy away from weight lifting because they fear getting too bulky. Truth is, not all women can get super jacked.\u00a0 Even with proper weight lifting and proper eating, you will not likely get big muscles so easily because of low testosterone. This hormone is responsible for\u00a0 muscle growth in both men and women. Women&#8217;s testosterone levels are very low, which means they will not get big muscles as fast as men. Male or female bodybuilders train hard, at least five days a week when preparing for competitions. They usually do cardio and lift weights almost every day. If you want to build muscle like a pro bodybuilder, your <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">workout schedule<\/a> is going to be pretty crazy too! But if you&#8217;re just getting started, a strength training workout can help you achieve your target. Here is what you need to know to build muscles like the pros. Also try to a 6-week female bodybuilder workout.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Structure_A_Female_Bodybuilder_Workout\"><\/span><strong>How To Structure A Female Bodybuilder Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With a good workout structure, female bodybuilders can avoid undertraining while being on a caloric deficit for fat loss. The first step when planning a bodybuilder woman workout is having an idea of the outcome you want from it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you want to focus mainly on strength, hypertrophy (muscle growth) or endurance?\u00a0 Before starting any resistance training program, think about what outcome you hope to achieve by doing this program and the importance of each outcome.\u00a0 Then, you can ensure that your program will be effective and meet your goals.\u00a0 If you want to focus on strength, then a good workout structure for hypertrophy would not work well for increasing strength and vice versa (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve figured that out, follow these principles to design a full-body workout plan that targets all your muscle groups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_Realistic_Goals\"><\/span><strong>Set Realistic Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It takes women longer than men to build muscle and lose body fat. This is because women have lower testosterone levels than men and also because women&#8217;s bodies are naturally designed to carry more fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22007336\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Expect your <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">muscle building<\/a> to take longer and allow yourself enough time to achieve the results you want. Most female bodybuilders target 0.5lbs muscle increase per week or burn 0.5lbs of fat per week depending on what their goals are. Your progress could be quicker or slower than this depending on your training background, diet, and overall training.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you expect it to happen quickly, chances are high that you will get frustrated and quit. Make sure your goals are realistic and within reach so that you can make a positive change in your life and feel good about it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-34526 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1024x576.jpg\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\">Realistic Weight Loss Goals: A Reality Check You Need<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Combine_Compound_And_Isolation_Exercises\"><\/span><strong>Combine Compound And Isolation Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important for female bodybuilders of all levels to incorporate both <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">compound exercises<\/a> (such as squats) along with isolation exercises (such as leg extensions). Compound exercises stimulate more muscles at the same time which helps increase strength while also burning more calories during the workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Some examples of compound exercises are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pull-downs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Isolation exercises help strengthen specific muscles or muscle groups, making them leaner and more defined (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Some examples of isolation exercises are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest flyes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps pressdowns<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Progressive_Overload\"><\/span><strong>Use Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important considerations when designing a workout is increasing resistance for progressive overload.\u00a0 When you lift a weight that is too light and continuously repeat this exercise it will not produce any results no matter how hard or how often you do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have to progressively increase your ability by adding more weight or doing more reps so that your muscles can keep growing stronger over time. Another way to achieve progressive overload is by working out with a training partner who has slightly more strength than you so that you are forced to work harder.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to track your progress with a workout journal so that you know exactly how much weight you are lifting each week from one workout to another. Then you can see if it needs increasing from there on out.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Right_Training_Frequency\"><\/span><strong>Use The Right Training Frequency<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Find a training frequency that works best for you. If using low weight and lots of reps is easy, then it might be time to increase your training frequency. Train each muscle group twice per week if your strength significantly increases each time you work out, or once every three days if you are not seeing this type of improvement (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.00744\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to allow enough recovery between workouts so that you do not overtrain muscles by constantly bombarding them with stress from weight lifting.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Right_Cardio_For_Female_Bodybuilders\"><\/span><strong>Use The Right Cardio For Female Bodybuilders<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combining cardiovascular exercise (LISS) with high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">HIIT<\/a>) helps maximize fat loss while minimizing muscle loss during periods of calorie restriction like dieting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5237463\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is best to include cardio at least three times per week if you are trying to trim down and six times per week for general fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best type of LISS exercise is a low-impact activity like walking or bike riding. Make sure it&#8217;s intense enough, but not fast enough that you can&#8217;t converse with someone while doing it. <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT<\/a> involves short bursts of high-intensity training followed by less intense intervals. This could be something like sprinting for 30 seconds then jogging or walking for one minute until your heart rate has dropped back to normal levels. Repeat this five to ten times and stop if your muscles become extremely fatigued early on in the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combine both types of <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">cardio workouts<\/a> together, alternating between an intense interval session followed by the LISS workout the next day is a good way to lose weight faster than just doing one type of cardio alone.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Time_For_Post_Workout_Recovery\"><\/span><strong>Make Time For Post Workout Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles grow and get stronger during periods of recovery so it&#8217;s important to take time off after every bodybuilding session, even if you feel like you can do more (<\/span><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/recoveryUNM.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you&#8217;re taking proper rest days between workouts or your progress will be severely held back. It is also important to sleep at least 7-8 hours each night for muscle growth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_7-Day_Full_Body_Workout_Plan\"><\/span><strong>Sample 7-Day Full Body Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have a better idea of how to structure your <a href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\">workouts<\/a> around compound and isolation exercises, the progressive overload principle, training frequency and cardio for female bodybuilders along with allowing enough recovery time in between workouts; it will be much easier to start sculpting yourself into a muscle building machine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a sample workout schedule that you can use. This schedule is inspired by the push-pull routine. It involves alternating between compound upper body <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">exercises<\/a> on one day and lower body exercises on the next. This gives different sections enough rest in between workouts so that your muscles recover and grow to the maximum.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Upper body push\/lower body pull (e.g. chest presses, lateral raises, overhead presses)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Upper body pull\/lower body push (e.g. dumbbell pullovers, bicep curls, pull-ups, squats).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Upper body push\/lower body pull (Chest flies, single-leg deadlifts, dumbbell snatches)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Upper body pull\/lower body push (barbell curls, single-arm rows, elevated step ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> LISS cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> HIIT cardio<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-weight-can-you-lose-in-100-days\/\">How Much Weight Can You Lose In 100 Days: Setting Up Realistic Goals<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Health_Benefits_Of_Strength_Training_For_Women\"><\/span><strong>The Health Benefits Of Strength Training For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding a little resistance to your workout will not only help you become stronger; it also brings many other health benefits for women. Here\u2019s why strength training is good for your health:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Metabolism\"><\/span><strong>Boosts Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s scientifically proven that muscle burns more calories than body fat. Because strength training builds muscle, it increases your metabolism. The more muscle you have, the faster you&#8217;ll burn calories and fat throughout the day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8175496\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a 125-pound woman who strength trains a few times a week for several months may increase her metabolism 15 percent or more. This jump in metabolism will help her maintain her weight loss over time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Bone_Strength\"><\/span><strong>Increased Bone Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without resistance training or some other form of exercises that put stress on bones, women are more prone to losing bone mass. As a result, they are more likely to experience osteoporosis which is when the bones become brittle and weak due lack of minerals in them. Regularly engaging in weight bearing exercises helps maintain density in bones, therefore reducing the risk of osteoporosis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927006\/#:~:text=High-intensity%20resistance%20training%2C%20in,balance%20and%20increased%20muscle%20mass.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31475 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396-1024x576.png\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4396.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decreased_Risk_Of_Heart_Disease\"><\/span><strong>Decreased Risk Of Heart Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is great for strengthening your heart muscles and improving their function. This makes them more efficient at pumping blood around the body which lowers blood pressure and improves muscle tone in the coronary arteries that supply oxygenated blood to the heart (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits#health-benefits-of-resistance-training\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Regularly engaging in strength training brings about these benefits even if you are not making significant changes to your diet or lifestyle, but if strength training is done alongside other healthy habits like quitting smoking; the effects are magnified.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Anxiety_And_Improved_Self_Esteem\"><\/span><strong>Reduced Anxiety And Improved Self Esteem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise releases endorphins; these are feel-good chemicals that help improve your mood and make you feel happier. Moreover, strength training helps improve self-image by making women feel good about their bodies which boosts self-esteem (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits#health-benefits-of-resistance-training\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Women who strength train also feel more confident in situations where they might otherwise be anxious because they are aware of their body\u2019s capabilities and feel more empowered.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrition_For_Building_Muscle\"><\/span><strong>Nutrition For Building Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating plenty of protein and complex carbohydrates within 30 minutes of finishing up in the gym will help promote muscle growth as well as ensure proper glycogen synthesis (muscle growth) after a workout. However, to build muscle you&#8217;ll need to focus on your nutrition every day, even on rest days.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Right_Foods_For_Building_Muscle\"><\/span><strong>What Are The Right Foods For Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eat lean proteins like chicken, turkey, fish and egg whites. Complex carbohydrates like brown rice, quinoa and sweet potatoes work great for gaining muscle mass. Get plenty of essential fatty acids from flaxseed oil or fish oils to aid in muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein should make up 1-1.5 grams per pound of bodyweight, so if you weigh 150 pounds you would eat between 150 and 225 grams of protein each day. Carbohydrates should be 1-1.5 grams per pound as well and fats shouldn&#8217;t exceed 30% of your daily calorie intake (<\/span><a href=\"https:\/\/www.k-state.edu\/paccats\/Contents\/Nutrition\/PDF\/Needs.pdf\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to drink plenty of water every day to stay hydrated and get plenty of sleep to ensure restful sleep.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"do a 6-week female bodybuilder workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Eat\"><\/span><strong>How Many Calories Should I Eat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For a person looking to gain weight, it is best to eat between 4000-6000 calories each day. Make sure the majority of these calories come from protein, complex carbs and good fats. In order to find out how many calories you should eat each day for building muscle, use an online calculator or speak to a trainer at your gym.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Supplements_Are_Good_For_Building_Muscle\"><\/span><strong>What Supplements Are Good For Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creatine monohydrate is perhaps the most studied sports supplement on the market. It helps promote ATP energy production in muscles which helps you exert more force during workouts and helps recovery after workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6265971\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Citrulline malate and alpha-lipoic acid are both novel supplements that work synergistically with creatine. They help your body recover faster after tough workouts by reducing oxidative stress and promoting better energy production within muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20386132\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whey protein powder is an easy way to get more protein in your diet and it helps promote muscle growth when combined with resistance exercises.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strength training is great for women because it helps maintain bone density which reduces osteoporosis risk. Doing strength training has many other benefits including reduced anxiety and improved self-esteem, better energy production in muscles and increased heart health. However, without a well-structured routine and proper nutrition, you might not achieve your desired result.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_A_6_Week_Female_Bodybuilder_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\"><span style=\"font-weight: 400;\">A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20386132\/\"><span style=\"font-weight: 400;\">Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5237463\/\"><span style=\"font-weight: 400;\">Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6265971\/\"><span style=\"font-weight: 400;\">Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.00744\/full\"><span style=\"font-weight: 400;\">Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training<\/span><\/a><span style=\"font-weight: 400;\"> (2018, frontiersin.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/recoveryUNM.html\"><span style=\"font-weight: 400;\">Recovery in Training: The Essential Ingredient<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., unm.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits#health-benefits-of-resistance-training\"><span style=\"font-weight: 400;\">Resistance training &#8211; health benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2018, vic.gov.au)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8175496\/\"><span style=\"font-weight: 400;\">Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men<\/span><\/a><span style=\"font-weight: 400;\"> (1994, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22007336\/\"><span style=\"font-weight: 400;\">The bone-muscle relationship in men and women<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927006\/#:~:text=High-intensity%20resistance%20training%2C%20in,balance%20and%20increased%20muscle%20mass.\"><span style=\"font-weight: 400;\">The effects of progressive resistance training on bone density: a review<\/span><\/a><span style=\"font-weight: 400;\"> (1999, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.k-state.edu\/paccats\/Contents\/Nutrition\/PDF\/Needs.pdf\">What are My Calorie, Protein, Fat, &amp; Carbohydrate Needs?<\/a> (n.d., k-state.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Some women shy away from weight lifting because they fear getting too bulky. Truth is, not all women can get super jacked.\u00a0 Even with proper weight lifting and proper eating, you will not likely get big muscles so easily because of low testosterone. This hormone is responsible for\u00a0 muscle growth in both men and women. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":26695,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,158],"coauthors":[117],"class_list":["post-26688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Ready to \u2605 DO A 6-WEEK FEMALE BODYBUILDER WORKOUT, \u27a4 but not sure how to start? Here is a guide that will help you structure the best full body workout. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle\" \/>\n<meta property=\"og:description\" content=\"Ready to \u2605 DO A 6-WEEK FEMALE BODYBUILDER WORKOUT, \u27a4 but not sure how to start? Here is a guide that will help you structure the best full body workout. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1851507046.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\"},\"wordCount\":2345,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1851507046.jpg\",\"keywords\":[\"Friday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Some women shy away from weight lifting because they fear getting too bulky. Truth is, not all women can get super jacked.\u00a0 Even with proper weight lifting and proper eating, you will not likely get big muscles so easily because of low testosterone. This hormone is responsible for\u00a0 muscle growth in both men and women. Women's testosterone levels are very low, which means they will not get big muscles as fast as men. Male or female bodybuilders train hard, at least five days a week when preparing for competitions. They usually do cardio and lift weights almost every day. If you want to build muscle like a pro bodybuilder, your <a href=\\\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\\\">workout schedule<\/a> is going to be pretty crazy too! But if you're just getting started, a strength training workout can help you achieve your target. Here is what you need to know to build muscles like the pros. 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