How To Build Lean Muscle For Women
Pro cheerleaders are figures of fitness, athleticism, and beauty. It is a requirement at auditions and in the squad that aspiring and current pro cheerleaders are strong, flexible, and fit to be able to perform stunts and routines for long periods of time.
To achieve strength, flexibility, and fitness, building a body with lean muscles is the best choice to make. But of course, building lean muscle isn’t just for having and keeping a pro cheer career. The perks of undergoing such a physical transformation lasts beyond life in the squad.
The Benefits of Building Lean Muscle
1. Better body shape
With lesser fat and more muscle mass in your body, you achieve a more slender figure - the epitome of fitness and pro cheerleading.
2. Stronger muscles and healthy bones
You can perform stunts and routines more efficiently. If you fall from performing a stunt, your chances of getting injured are low. The best part of having stronger and healthy muscles is that you get to keep these attributes after life in the squad.
3. Protection against insulin resistance and diabetes
The more muscle you have, the lesser glucose you have in your blood.
4. Helps in faster recovery from illnesses and diseases
When you’re sick, your body will need more protein in order to heal. By having more lean muscle mass, you can easily supply the protein needed to recover.
9 Ways on How to Build Lean Muscle
1. Do compound strength exercises
Full-body workouts drive maximum muscle growth. Examples of full-body workouts are burpees, cycling, running, swimming, and plyometrics.
2. Lift challenging weights
It is recommended that you should pick up the heavy dumbbells and barbells that are slightly difficult to carry and would cause you minor discomforts. Experiencing muscle soreness due to micro-tears in your muscle fibers is the first step to muscle growth.
3. Aim to complete 8-12 reps with 3-4 sets
In addition to lifting heavy and performing plyometric workouts, it is also recommended that you finish 8-12 reps and 3-4 sets for every workout. The harder it is for you to achieve these numbers, the better the results your body will have.
4. Complete your reps faster
Finishing each workout rep faster adds more stress to your muscle for growth. Go full power and aim to do one rep every two seconds.
5. Maintain proper form
Performing an exercise in the wrong form might not cause leaning or muscle growth. Sometimes an untargeted muscle group would grow instead of your targeted muscle area. Injuries also occur due to poor workout form.
6. Eat meals with a higher protein to carb ratio
When you experience muscle soreness due to working out, your muscle will need protein to recover. That’s why your meals should have more protein with fewer carbs. It is not advisable to totally avoid carbs because this macronutrient is responsible for giving energy used in muscle recovery.
7. Be consistent in your workouts
Schedule to exercise 3 to 5 times a week and don’t miss a schedule. By working out regularly, your metabolism changes, while missing a workout session could lead to fat gain. It’s also better for aspiring and current pro cheerleaders to exercise every day.
8. Get proper sleep
Like protein, sleep is also necessary for muscle recovery. Aim to get 7-9 hours of sleep every night.
9. Take breaks in between sets
While it is highly encouraged to do a full-body workout, lift heavier weights, finish reps faster, and perform more sets for better muscle growth, it is equally important to take breaks to avoid extreme muscle straining and injuries.
Muscle pain plus protein and proper recovery is the recipe for better muscle toning and growth. Always aim to challenge yourself by performing harder full-body workouts, lifting heavier equipment, faster rep completion, and finishing more exercise sets. When your session is done, eat a lot of protein and go to bed early to get more sleep.
Need a Great Workout Routine for Your Pro Cheer Audition Prep?
Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
Thinking of becoming a pro cheerleader?
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