Get your free weight loss newsletters, hop on to FitFabFair.com Women can get lean muscle mass and lose weight by incorporating a coherent and comprehensive workout program into a regular regime. Although the results may be slower for women, the implementation of cardiovascular exercise and weight training, along with eating healthy, will result in the increase in muscle mass and decrease in body fat.Do weight lifting Although women lack testosterone and growth hormone levels needed for building big muscle like men or as quickly, after a hypertrophy or muscle building program, it will result in significant increases in lean muscle mass. Cardio workoutRegular cardiovascular exercise will cause you to burn a significant amount of calories and ease weight loss. According to the American Osteopathic Association, about 30 minutes of cardiovascular exercise at an appropriate intensity on most days, helps bring about weight loss. To ensure that you work at the appropriate intensity, you should be able to talk but do not hold a serious conversation when you exercise. Participate in a comprehensive training program consisting of both strength training and cardiovascular exercise… A muscle building program is high volume and high frequency.A basic full-body weight training exercise would consist of chest press, lat pulldown, squats, shoulder press, and leg press, to name a few.Completes three sets of 8 to 12 reps for each exercise. Then add 30 minutes of cardiovascular exercise to the strength training workouts.Your Diet Is the Most Crucial PartYou cannot outwork a bad diet. What you eat and drink will make a significant impact on the increases in your muscle size and the extent of weight loss you experience.Overall, you want to consume a low fat and low calorie diet. Figure out how many calories your body needs to maintain, then eat 250 calories less than that to lose body fat without losing muscle mass. Of course you need to consume enough proteins, fats, and carbs in the right proportion. To figure that out, that’s a whole other video about that.Just make sure to eat lean protein, such as poultry, soya and egg whites. Because of the typical differences in muscle mass, women naturally have a slower metabolism than men. As women start to put lean muscle mass, your metabolism will increase, which will facilitate further weight loss.
