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If you're that girl in your class that everyone calls weak and horrible at sports, this is the article for you. This article will teach you how to build body strength and become known as a super duper strong girl. All the boys will whimper in fear of you whenever you even move one of your body parts.
Steps
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Eat healthy foods. This means that you should follow the food triangle, particularly around the middle. Anything containing a lot of protein, carbs or vitamins is likely a healthy food. Even a little sugar and fat needs to be consumed to become healthy. You don't have to go on a diet, but you could as long as you don't starve yourself.- Meat helps you build body strength.
- Carbs give you lots of energy.
- Fruits have many vitamins to boost your health and thus making it easier to get fit.
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Exercise. You have to exercise to be strong. A good way to achieve this would be to choose one sport to play, possibly weekly for 30 minutes a day - or just visit the gym on a regular basis. It can be tiring to exercise but you'll find that as time passes you'll begin to build stamina - and strength. [1] X Research sourceAdvertisement -
Build speed. This can be achieved by running quite frequently, and also sprinting. Go to your nearest running track and, with a friend, time your sprinting speed. Try to improve it, but remember to always have rests and bring water. -
Do exercises that require strength. Monkey bars, lifting weights, [2] X Research source and rock climbing are some choices. These exercises are very tiring once you do them for a while. If you're weak you won't last long. By now you should be quite strong though. This will build you more muscle and energy.EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Women shouldn't worry that weight training will drastically change their bodies. Due to hormonal differences between sexes, weight training is unlikely to cause significant muscle mass change in women. You'll unlikely get "bulky" unless you're overdoing it at the gym. Embrace weight training for improved fitness.
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Get enough sleep. When you get too tired, your body will get weak. This means that you should try to get 8-10 hours of sleep each day. [3] X Research source When your body is deprived of rest, it will start to lose muscle and you might even fall asleep during a sport! -
Drink lots of water. When you go through so many exercises, you sweat. You will also get dehydrated and tired if you don't drink enough. Drink at least one whole cup of water after doing a sport for 30 minutes or more. Make sure to drink lots and lots of water, but don't bloat yourself. Try to drink at least five cups of water a day. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source -
Try some stunts. Now that you're strong, you can probably do lots of different stunts that you couldn't do before. If you're young, try swinging across monkey bars. If you like rock climbing and earned tons of upper body strength, try climbing with only your arms. Try some daring and fun new stunts that you couldn't do before. Fight your fears - you're super strong, so you can do it! It will improve your energy and strength, too.Jillian Michaels, Fitness Trainer & Television PersonalityStrength is empowering. "When you feel strong and you accomplish something physical that you didn't think you were capable of, your heart and mind open up to many possibilities that previously felt out of reach in other areas of your life."
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How Do You Build Muscle as a Woman?
Expert Q&A
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QuestionWill I look bulky if I have too much exercise as a woman?Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Biologically, women cannot build the same level of muscle mass as men. The idea of waking up one day looking excessively bulky is improbable; it usually comes with intentional and intense efforts over time. In essence, it's crucial to dispel the misconception that working on your upper body will automatically result in a bulky appearance for women.
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QuestionHow many calories should I consume if I want to lose weight?Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).For females engaging in some level of exercise, maintaining a caloric deficit often falls around 1300 calories. It's important to note that individual variations may apply to these figures. While these numbers are approximate and generalized, they provide a starting point for embarking on a weight-loss journey, emphasizing the pivotal role of dietary adjustments.
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QuestionI am very innocent and sensitive, but I want to become a strong girl. Can I do this if I am only 12 years old?Community AnswerDon't worry about your age. Just do your best to exercise at least 5 times a week, focusing on building muscle. And don't worry too much about your appearance. As long as you're happy with being physically and mentally strong yourself, it shouldn't matter what other people see.
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Tips
- You'll probably sweat a lot, so remember to take lots of showers and use deodorant.Thanks
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Expert Interview
Thanks for reading our article! If you’d like to learn more about exercise, check out our in-depth interview with Laila Ajani .
References
- ↑ https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1
- ↑ https://www.niashanks.com/11-beginner-strength-training-tips-women/
- ↑ https://kidshealth.org/en/teens/how-much-sleep.html
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
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