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      How to Build Muscle for Women • Learn the Benefits of Muscle Growth

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      Strength training hasn’t always been the most popular topic among women. Weight training was long considered something for men. Lucky for women, times change and muscle strength is no longer off-limits. In fact, understanding how to build muscle for women can help you prevent bone loss and injury as you age while improving your overall quality of life. Learn the truth about muscle growth in women. Plus, how your hormones, your diet, and specific exercises can help you gain muscle.
      Muscle GROWTH makes you stronger – inside and out
      As you begin your journey toward muscle growth, it’s important to remember that building muscle has a multitude of benefits for women. Not only does it boost your metabolism, which turns your body into a more efficient fat-burning machine, but it also does wonders for your self-confidence. You will stand taller and feel more sure about yourself when you walk into a room. Plus, strength training has been shown to slow bone loss, reducing the risk of fractures associated with osteoporosis.
      If you’re worried about bulking up, don’t bother; men and women who work out three to five times a week will not experience the same muscle growth. Women’s testosterone levels are about 20% lower than men’s, which means if you do want to get those biceps and triceps bulging, you’ll have to seriously increases your calorie intake and target workouts to reach your goal.

      Menstrual cycle and muscle growth
      Do you want to start building muscle, but you don’t know where to begin? Start with your hormones: if you know what phase of your cycle you are in, you can use this valuable information to sync your training to your calendar.
      One female sex hormone is that especially important for muscle growth is estrogen. Studies have shown that the hormone (which is particularly “active” during ovulation) can boost the production of protein and thus stimulate muscle growth.

      Good to know:
      A US study found that birth control pills can limit muscle growth.(2) Women who didn’t take the pill, however, gained up to 60% more muscle mass.

      Why you shouldn’t skip cardio
      It goes without saying that cardio should be part of your training routine. Workouts outdoors or on a treadmill, elliptical, or stepper are great, especially if you are looking to burn calories. But less fat doesn’t necessarily mean firm tissue. That is where muscle or strength training comes in. And…if you want a cardio and strength workout combination that will get you amazing results in 20-40 minutes per day without any equipment, you have to give our adidas Training app a try. You’ll be torching calories all day long after each workout and build that chiseled muscle definition that makes you feel strong and confident.
      If you are interested in achieving lasting weight loss success or improving your general health and fitness, the best way is a combination of cardio workouts, bodyweight training and, of course, a balanced diet.

      Eat right: Tips for forging muscle
      A proper diet is essential to build muscle. The following foods can help you get stronger:
      Water: Did you know that your muscles are largely made of water? Make sure to get plenty of fluids through your diet: salad and other vegetables contain a lot of water.
      Eggs: You need plenty of protein to build muscle. Eggs are a great source of high-quality protein.
      Legumes: Beans and lentils not only contain protein, but zinc, too. The latter is especially important for muscle growth. Without it your body cannot build muscle. Our tip: Avoid eating legumes before your workout. They are high in fiber and thus heavy on the stomach.
      Berries: These fruits are true nutritional powerhouses. Berries not only help you lose weight, but they also promote muscle growth.
      Meat and fish: After an intense workout, meat and fish help you replenish your protein stores.
      Nuts: Different varieties like walnuts, almonds, or Brazil nuts contain protein and many important fatty acids. You also shouldn’t forget about vegetable fats (like olive oil and canola oil).
      6 good reasons why you should begin bodyweight training today:
      Do you need a little extra motivation? Here are six reasons why you should try bodyweight training:
      It will enhance your performance.
      It will whip you into shape and tone your entire body.
      It will improve your strength and your posture.
      It will really boost your metabolism.
      It will strengthen your immune system.
      …and it will increase your self-confidence!
      So, do you want to be more active in your life? Download the adidas Training app and start your customized 12-week bodyweight training plan today!

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      adidas Runtastic Premium Membership: Top Features & Benefits

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      Are you ready to build healthier habits and lead a fit lifestyle? No matter your goals, with the adidas Runtastic apps and Premium Membership, you’ll find tips from experts, loads of motivation, as well as unlimited individual training plans both in the adidas Training and Running app. Choose your ideal plan, get started, and reach your goals one step at a time!

      One membership – all the benefits:
      Everything is completely unlocked in our two apps for those who choose to upgrade to Premium.

      Reach Your Running Goals: Premium Benefits in the adidas Running App
      Run your first 5K, challenge yourself with a half marathon or marathon, lose weight or get fitter: no matter what your goal might be, there are unlimited training plans available in adidas Running.
      As an adidas Runtastic Premium member, you have access to all of our features in the adidas Running app, including:
      Training Plans
      Interval Training
      Story Runs
      Activity Detail
      Routes
      Records
      Auto-Pause
      Challenge an Activity
      Target Pace
      Powersong
      Workout Goal (Distance & Duration, Calories)
      History (Sorting by week/month/year/all)
      Advanced Statistics (Sort and compare by week/month/year/all)
      Detailed Goal Statistics
      Edit Heart Rate Zones
      Session Detail expanded Map (colored traces – pace/elevation/grade)
      Split table – segment by different distances/durations

      Get in Shape With Bodyweight Training: Premium Benefits in the adidas Training App
      Do you want to build muscle by working out at home, get strong, defined abs, or just stay fit? Then the adidas Training app for bodyweight training is ideal for you. 
      As an adidas Runtastic Premium member, you have access to all of our features in the adidas Training app, including:
      12-Week Body Transformation Training Plan
      6-Week Shape Up Training Plan
      Push Your Limits Training Plan
      Health & Nutrition Guide
      Bookmark Workouts           
      Access previous Featured Workouts 
      You don’t need any equipment or a gym membership to transform your body, and we have the success stories to prove it!

      Do You Want to Enjoy More adidas Runtastic Premium Membership Features?
      As well as the Premium features in the adidas Runtastic apps, you also can enjoy the following benefits:
      Weekly fitness report via email
      Premium has helped ordinary people of all levels achieve their individual health and fitness goals over years. As a Premium Member, you’ll receive a weekly fitness report including an overview of your past week’s activities as well as a comparison with your stats from the week before. This way, you can see what you’ve accomplished and be motivated by your success.
      Exclusive Premium support
      With your Premium Membership, you can enjoy top-of-the-line support from our Customer Happiness Team.

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      Muscle Gain Diet: Do you know the best 9 foods for muscle growth?

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      Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet. 
      Top 9 Foods for a Muscle Gain Diet
      1. Lentils

      Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g). 
      Do you know how much protein you need per day to build muscle? Calculate your protein requirement here:

      2. Eggs

      Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.
      3. Flaxseed oil

      If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.

      Good to know:
      Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to 5 months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.

      4. Quinoa

      Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegan protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction.
      5. Ginger

      Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.
      6. Cottage cheese

      Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.
      7. Coffee

      How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!
      8. Blueberries

      Small but powerful! Blueberries are low in calories. 100 g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain or soy yogurt.
      9. Walnuts

      Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. 
      In a Nutshell
      If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!
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      Chair Yoga: 12 Easy Relaxation Exercises to Do at Your Desk

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      So, are you starting to experience pain in your neck, shoulders, and back from sitting too much? It’s time for some yoga exercises to help you relax. Whether it’s between meetings or in the evening after a long day at your desk, 9 minutes of chair yoga is enough to loosen up your muscles and release tension. Why not give it a try right now? 
      Workout Video: 12 Chair Yoga Exercises 
      We’ve put together a short yoga workout you can do while sitting that will relax your upper back and neck muscles:
      Duration: 9 minutes
      Number of exercises: 12
      What you need: a chair

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      Ready to try some more yoga poses? These are the 8 best yoga exercises for runners.

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      Sports and Your Libido: How Exercising (Together) Leads to Better Sex

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      Are you looking for a way to boost your motivation to work out? How about this: couples who work out together not only have more, but better sex. Regular exercise also leads to a better sex life for single people. 
      Improve your self esteem and self awareness
      Exercise and sports are good for your body and your mind. If you feel like you’re in shape and are satisfied with your athletic performance, this satisfaction also affects other parts of your life. One study found that regular physical activities and a higher fitness level make people feel more attractive and energetic. Sports boost self esteem which makes people feel more desirable. This can have a positive effect on sexual performance.

      Boost your libido
      The benefits don’t stop at self esteem; exercise also increases our libido.
      Regular exercise intensifies sexual arousal and physical sensitivity. (1, 2) Sufficient blood flow to the genitals is an important part of sexual desire and the ability to reach an orgasm. Overall circulation improves with better cardiovascular fitness. Plus, when you run, your body releases some of the same hormones it does during sex. Endorphins, also known as “happy hormones,” help relieve pain, lower anxiety, and give you a euphoric feeling. And also not surprising, if you feel better about yourself in general, it improves your sex drive. Not only is the quality of the sex higher, but also the quantity – we become more sexually active. (3) 

      Good to know:
      In 2017 a study was published showing too much high-intensity endurance training can lead to a decline in libido for men. One possible reason behind this is overtraining.

      Strengthen your relationship and reignite passion
      Couples can enjoy all the benefits of exercise in their relationship and sex life. Working out together adds variety to your relationship and builds intimacy and trust. Working up a sweat together and celebrating success releases endorphins and brings you closer together. You get to know each other on a different level – both physically and emotionally. All in all, couples who share hobbies are happier long term, which has a positive influence on their sex lives. (4)

      Workouts for better sex
      From theory to practice – check out these workouts for every fitness level as well as fun partner workouts: 
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      7 Arm Workouts for Tighter Triceps & Biceps

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      Tighten up your triceps! Getting rid of the so-called “bat wings” and achieving toned upper arms isn’t actually as difficult as you might think if you’re doing the right arm workouts. Your own body weight is more than sufficient to tighten up your triceps and biceps. You don’t need much space or even much time to do these 7 effective bodyweight training exercises at home or wherever you wish! 
      1. Planks

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      The plank is an isometric exercise. This is a particular type of strength training in which the muscles are tensed, but their length does not change. Although all you have to do is maintain the position, the exercise is quite challenging. The more you tighten your entire body, the longer you will be able to stay in the plank position. So, how many minutes can you hold the plank for?
      2. Up-downs

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      This exercise not only works out your arms, but your entire body. It is particularly good for the muscles of your core. Start in plank position and raise yourself up by placing first one hand on the floor, followed by the other. Then return to the starting position. Besides your arms, this engages your abs, glutes and legs, which is what makes it so strenuous.
      3. Triceps dips

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      You might think that you need a couch, chair or park bench to perform this exercise. However, you can really blast those upper arms by performing triceps dips on the ground as well. Make sure that your fingertips are pointing towards your feet and your shoulders are down and away from your ears. It’s important that you keep your butt high so that you increase your range of motion and can really activate your triceps. 
      4. Push-ups

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      Push-ups are one the best exercises with your own body weight and are the perfect arm workout. You can choose between countless varieties and thus adjust the level of difficulty. For beginners, it is best to start on your knees. Placing your hands close together works on your arms, whereas moving your hands farther apart targets your chest muscles. Tighten your core to strengthen your ab muscles.
       5. Wall Push Offs

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      This move is a bit of a twist on a regular push-up. It’s more of a modified version, because the upper body is higher than the lower body, but it definitely packs a real burn! It’s important that you stay on the balls of your feet and keep your core engaged. You shouldn’t completely push yourself away from the wall – just a little bit. You’ll feel the rhythm!
      6. Crab Bridge

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      You start this move exactly like a triceps dip and you even get a little bit extra glute workout in here as well. The movement is in the hips, but you’re definitely working those arms when you keep them nice and tight and strong, shoulders down and away from the ears.
      7. Punches

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      Stand with your feet hip-width apart and your knees slightly bent. Make sure to keep your core tight. Box against an imaginary punching bag until you can’t throw another punch. The main thing is to focus on flexing your upper arm muscles. This not only works out your triceps and biceps, but it also increases your heart rate, helping you burn plenty of calories.

      Feeling super motivated now? Then get the adidas Training app and get fit without equipment!
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      Dance Your Way to Fitness >> Make Exercise Fun with this Effective Dance Workout (incl. workout video)

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      Ready for something new and more variety in your workouts? Preferably a combination of cardio and strength? We’ve got just what you need! Dance workouts are all the rage on social media, TV, and even in magazines – and for a good reason. 
      What are Dance Workouts?
      Different. Captivating. Great for any fitness level and age. Dance workouts combine music and traditional bodyweight exercises with rhythm and dance moves. The goal of these fitness videos is to motivate you to improve your endurance, strength, and coordination through music and rhythm.  

       
      How are dance workouts created?
      There is no set structure to a dance workout. Some follow the standard warm-up, workout, cool-down program, while others simply combine different bodyweight exercises and dance moves.
      Either way, the individual exercises and moves are done for a few seconds each without a break between them. They can also be combined into a choreographed set and be repeated several times in a specific order. 
      The goal of a dance workout can vary. There are dance workouts focused on one muscle group and others that target the whole body. Some concentrate on improving endurance and coordination. Keep in mind, there are so many dance videos out there by now that you can even choose which kind of music you prefer. There is truly something for everyone. And if you find that you can’t keep up with a certain dance move or exercise, don’t worry. Do your best or run in place for those few seconds. The music makes it easy to always keep moving. 

      Aerobic Workout vs. Dance Workout
      You might be wondering how this is different from aerobic workouts. Aerobic workouts are designed with specific rhythmic steps and arm movements: up, down, right, left. The dance workouts that are so popular these days sometimes integrate this into the warm-up or cool-down, but the main workout is a combination of bodyweight exercises and dance moves. So what is the difference between a dance workout and aerobic dance? It is merely the name – the term “dance workout” is what this type of dance fitness is called today. 

      Top 7 Benefits of Dance Workouts:

      Combines endurance and strength training 
      High calorie burn through constant movement and rhythm change 
      Improves your mood and reduces stress (3, 4)
      No equipment necessary (but feel free to use weights or other objects like a hula hoop!) 
      Have a positive effect on long and short-term memory, attention, and brain plasticity in older adults (5, 6)
      Trainers guide you through the entire workout and motivate you 
      You can do it alone or with family and friends 

      Get up and Dance!
      Long story short – grab your workout clothes, let the music move you, and test your coordination and endurance with Lolu’s cool moves and positive energy: 

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      Muscle Growth for Better Health and Weight Loss

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      Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
      If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
      Strength Training for Weight Loss
      Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
      As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
      Combining Cardio and Strength Training for Muscle Growth
      If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
      High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.

      Anytime – Anywhere 
      Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.

      Remember:
      Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.

      Bodyweight Training as Functional Fitness
      You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
      Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
      Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!

      5 Reasons to Start Bodyweight Training
      1. No equipment necessary:
      You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
      2. Growth mindset:  
      You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.

      3. Calorie burners and muscle growth:
      Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
      4. Your muscles want to work together:
      Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
      5. Neverending variety:
      Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
      Takeaway
      Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond. 

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