I want to show you how to build muscle as a female. This is a much more difficult task than it is for men, but there are some underlining principles that can be followed to give you much better results.
The first and most underline principle of female muscle building is sleep. You need to be getting the necessary sleep to build muscle. When you're asleep, your body goes into high repair mode. This is when most muscle tissue repair will occur. The problem is that most people aren't getting enough to sleep. They only do 5-6hrs a night and they wonder why their muscle results are poor. You need to be getting a full 9 hours of sleep to maximize your results. Anything else and you're wasting your time.
Muscle Protein
The second thing you need to get down is that you should be doing compound exercises. That's not to say you can't do isolated exercises, but compound should always have more priority. A compound exercise works many different muscle groups at the same time. The most common forms are squats and deadlifts. These will work your legs, back, shoulder and all the core.
Lastly, you'll want to change up your diet and starting every 2-3hrs. This is important because you need a steady flow of nutrients coming into the body to repair muscle tissue. If your body doesn't get this, your results will suffer. Since muscle repairs gradually through time, you should be eating around the same amount of protein at each meal.
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