{"id":2142,"date":"2021-06-08T01:00:08","date_gmt":"2021-06-08T01:00:08","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2142"},"modified":"2026-10-13T16:31:18","modified_gmt":"2026-10-13T16:31:18","slug":"muscle-building-diet-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/muscle-building-diet-for-women\/","title":{"rendered":"Get Shredded With a Muscle Building Diet for Women"},"content":{"rendered":"<p>With a muscle-building diet for women, you can get the tight, toned body you&#8217;ve always wanted. And muscle building isn&#8217;t just for men or athletes!<\/p>\n<p>Now more than ever, women are jumping on the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire.<\/p>\n<p>Women benefit from muscle-building diets and drinking protein shakes just like men.<\/p>\n<p>Regular resistance training and eating a well-balanced, protein-rich diet helps:<\/p>\n<ul>\n<li>Improve body composition<\/li>\n<li>Create aesthetically pleasing body contours<\/li>\n<li>Increase metabolism<\/li>\n<li>Decrease body fat<\/li>\n<li>Reduce waist circumference<\/li>\n<li>Make you look years younger<\/li>\n<\/ul>\n<p>Even if you don\u2019t drop weight right away when following a muscle-building diet for women, you\u2019ll notice improvements in body shape and reductions in fat.<\/p>\n<p>Because muscle burns more calories than fat, even when you\u2019re resting, building muscle boosts metabolism to enhance weight loss over time.<\/p>\n<p>Keep reading and get started with your muscle-building diet for women today!<\/p>\n<h3 style=\"text-align: center;\"><em>Maximizing bone density and muscle mass after 40 might be more important than you think. <a href=\"https:\/\/www.fitmotherproject.com\/bone-density-and-muscle-mass\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=muscle-building-diet-for-women&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Here&#8217;s what you need to know<\/a>!<\/em><\/h3>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>The Basics of a\u00a0Muscle Building Diet for Women<\/h2>\n<p>There are numerous dietary components to consider when muscle building and fat loss are your goals.<\/p>\n<h3>Determine Muscle Building Calorie Needs<\/h3>\n<p>Weight maintenance calorie needs for moderately active and active women, based on the <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary Guidelines for Americans<\/a>\u00a0include:<\/p>\n<ul>\n<li>Ages 19-25: 2,200-2,400 calories<\/li>\n<li>Ages 26-30: 2,000-2,400 calories<\/li>\n<li>Ages 31-50: 2,000-2,200 calories<\/li>\n<li>Ages 51-60: 1,800-2,200 calories<\/li>\n<li>Ages 61 and up: 1,800-2,000 calories<\/li>\n<\/ul>\n<p>If muscle-building plus weight loss is your goal, aim to consume <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/calories.htm\" target=\"_blank\" rel=\"noopener noreferrer\">1,200-1,800 calories<\/a> daily, depending on how active you are and your starting body weight.<\/p>\n<h3>Fill Your Plate Properly<\/h3>\n<p>When dieting for muscle building and fat loss, use the following healthy eating guidelines to fill your plate:<\/p>\n<ul>\n<li>Half full of vegetables<\/li>\n<li>One-fourth full of protein foods<\/li>\n<li>One-fourth full of starches<\/li>\n<\/ul>\n<p>Don\u2019t forget to consume about 2-3 servings of dairy foods or calcium-rich equivalents daily, fruits, and healthy fats at each meal to round out nutritious menus.<\/p>\n<h3>Know Muscle Building Protein Requirements<\/h3>\n<p>When you work out regularly, especially if you&#8217;re training for muscle building, your protein needs are higher than people who are sedentary.<\/p>\n<p><a href=\"https:\/\/www.todaysdietitian.com\/newarchives\/060114p22.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Today\u2019s Dietitian<\/a> recommends consuming about 1.4-2.0 grams of protein per kilogram of your body weight daily, which equates to 0.6-1 gram of protein per pound of your ideal weight each day.<\/p>\n<p>For example, if your goal weight is 130 pounds you\u2019d need about 78-130 grams of protein daily to build or maintain lean mass and burn fat.<\/p>\n<p>Examples of protein-rich foods and corresponding protein content (provided by the <a href=\"https:\/\/www.eatright.org\/fitness\/training-and-recovery\/building-muscle\/strength-building-and-muscle-mass\" target=\"_blank\" rel=\"noopener noreferrer\">Academy of Nutrition and Dietetics<\/a>) is as follows:<\/p>\n<ul>\n<li>3 ounces of lean ground beef: 22 grams<\/li>\n<li>3 ounces of skinless chicken: 26 grams<\/li>\n<li>3 ounces of grilled salmon: 21 grams<\/li>\n<li>1 cup of plain low-fat yogurt: 12 grams<\/li>\n<li>1 cup of low-fat cottage cheese: 28 grams<\/li>\n<li>1 scoop of protein powder: 25 gram<\/li>\n<li>1\/2 cup of cooked lentils: 9 grams<\/li>\n<li>3 ounces of tofu: 9 grams<\/li>\n<li>1 cup of low-fat milk: 8 grams<\/li>\n<li>1\/2 cup of cooked quinoa: 4 grams<\/li>\n<li>1\/2 cup of cooked black beans: 7 grams<\/li>\n<li>2 tablespoons of peanut butter: 8 grams<\/li>\n<li>2 large eggs: 12 grams<\/li>\n<\/ul>\n<p>Choose a variety of proteins to meet your daily needs for muscle building and fat loss.<\/p>\n<p><em>Watch this video to calculate YOUR daily protein intake!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/d_Iy37pG5YA?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Choose the Right Protein Powder<\/h3>\n<p>Protein powder isn\u2019t just for men.<\/p>\n<p>Women seeking muscle building and even weight loss can benefit from drinking protein shakes.<\/p>\n<p>Various protein powders are available to choose from, including:<\/p>\n<ul>\n<li>Whey<\/li>\n<li>Casein<\/li>\n<li>Egg<\/li>\n<li>Hemp<\/li>\n<li>Soy<\/li>\n<li>Pea<\/li>\n<li>Rice<\/li>\n<li>Protein blends<\/li>\n<\/ul>\n<p>You might be wondering which type of protein powder is the best for muscle building in women?<\/p>\n<p>Animal-based and soy proteins contain all of the essential amino acids needed to build and maintain lean mass, but combining various plant proteins together can give you similar results.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537849\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> found that whey protein powder is especially useful for muscle building and post-workout recovery.<\/p>\n<p>During weight loss, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2289832\/\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> shows that protein enhances fat loss and aids in muscle mass maintenance.<\/p>\n<p>One scoop of whey protein powder generally provides about 25 grams of high-quality protein.<\/p>\n<p>When seeking the best protein powder for muscle building, knowing how the powders are made and what they contain helps you choose one that best matches your needs. For example:<\/p>\n<ul>\n<li>Protein hydrolysates are broken down amino acids that get absorbed quickly by your body<\/li>\n<li>Protein isolates contain about <a href=\"https:\/\/www.healthline.com\/nutrition\/best-protein-powder#section1\" target=\"_blank\" rel=\"noopener noreferrer\">90-95% protein<\/a> and are a concentrated protein source<\/li>\n<li>Protein concentrates contain about 60-80% protein and 20-40% dietary fat plus carbohydrates<\/li>\n<\/ul>\n<p>Be sure to check the supplement facts label for added sugar and other hidden ingredients, and note the total number of calories per serving of protein powder.<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h3>Don\u2019t Forget About Carbs and Healthy Fats<\/h3>\n<p>Carbohydrates and dietary fat are just as important as protein when following a muscle-building diet for women.<\/p>\n<p>The Institute of Medicine Recommends at least <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t4\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">130 grams of carbohydrates<\/a> per day for adults.<\/p>\n<p>Aim to consume about 25% of your daily calories from fat when muscle building and fat loss are your goals.<\/p>\n<p>Choose healthy fats like avocados, plant oils, nuts, seeds, olives, and nut butters to stay healthy and lower heart disease and other chronic disease risks.<\/p>\n<p>Excellent sources of fiber-rich carbs for muscle building in women are quinoa, fruit, sweet potatoes, corn, peas, other legumes, brown rice, wild rice, oatmeal, and whole-grain breads, and cereals.<\/p>\n<h3>Eat Often Throughout the Day<\/h3>\n<p>When muscle building is your goal, it\u2019s important to eat often throughout the day \u2014 about every few hours or so.<\/p>\n<p>For example, you might consume three meals plus two or three snacks.<\/p>\n<p>Eating this way helps you build or maintain muscle by keeping your body properly nourished throughout the entire day.<\/p>\n<p>A sample muscle-building eating schedule might include:<\/p>\n<ul>\n<li>Breakfast: 8:00 am<\/li>\n<li>Snack: 10:00 am<\/li>\n<li>Lunch: 12:30 pm<\/li>\n<li>Snack: 3:00 pm<\/li>\n<li>Dinner: 5:30 pm<\/li>\n<li>Snack: 8:00 pm<\/li>\n<\/ul>\n<p>Create a meal and snack schedule that coincides with the time you wake up in the morning, your work and workout schedules, and the time you head to bed each night.<\/p>\n<h3>Choose Nutrient-Dense, Whole Foods<\/h3>\n<p>Choose nutrient-dense foods as part of a muscle-building diet plan for women.<\/p>\n<p>Nutrient-dense foods are those that provide your body with a variety of essential nutrients.<\/p>\n<p>Examples include:<\/p>\n<ul>\n<li>Eggs<\/li>\n<li>Lean meats or poultry<\/li>\n<li>Fish and seafood<\/li>\n<li>Soy protein<\/li>\n<li>Fruits and vegetables<\/li>\n<li>Whole grains<\/li>\n<li>Legumes<\/li>\n<li>Nuts, seeds, and nut butters<\/li>\n<li>Hummus<\/li>\n<li>Avocados<\/li>\n<li>Plant oils<\/li>\n<li>Dairy foods or calcium-rich alternatives<\/li>\n<\/ul>\n<p>Any food combination that provides you with a good balance of protein, fiber-rich carbohydrates, and healthy fats is an excellent choice for muscle building and fat loss in women.<\/p>\n<p><em>Improve your lifestyle and nutrition by incorporating healthy meals you can eat every day.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/jYafG0AZzro?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Eat Carbohydrates with Protein<\/h3>\n<p><a href=\"https:\/\/www.eatrightpro.org\/-\/media\/eatrightpro-files\/practice\/position-and-practice-papers\/position-papers\/nutritionathleticperf.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Research<\/a> shows that consuming protein with carbohydrates aids in muscle recovery after workouts.<\/p>\n<p>To optimize post-workout nourishment, you might choose a protein powder shake blended with fruit, yogurt topped with fruit or nuts, a banana with almond butter and plant milk, or grilled chicken with brown rice and veggies.<\/p>\n<p>The Academy of Nutrition and Dietetics recommends ingesting about <a href=\"https:\/\/www.eatrightpro.org\/-\/media\/eatrightpro-files\/practice\/position-and-practice-papers\/position-papers\/nutritionathleticperf.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">20-30 grams<\/a> of protein after exercise to enhance muscle building.<\/p>\n<h3>Try Protein Shake Recipes<\/h3>\n<p>Combine your favorite ingredients with protein powder to create refreshing, delicious protein shakes for muscle building.<\/p>\n<p>Blend the following ingredients together to create a custom-made protein smoothie:<\/p>\n<ul>\n<li>1 1\/2 &#8211; 2 cups of milk or plant milk<\/li>\n<li>1 scoop of protein powder<\/li>\n<li>1\/4 cup of fruit OR 1 teaspoon of nut butter OR coffee OR matcha green tea powder<\/li>\n<li>A handful of ice<\/li>\n<\/ul>\n<p>Use this basic protein shake recipe but plugin ingredients of your choice based on your taste preferences.<\/p>\n<p>When using protein shakes for weight loss, drink them as meal replacements (replace 1 or 2 meals with a shake) or consume smaller shakes between meals.<\/p>\n<h2>Sample Muscle Building Diet for Women<\/h2>\n<p>When choosing a muscle-building diet plan for women, it\u2019s helpful to have a sample menu in place to guide you through the process. An example includes:<\/p>\n<h3>Breakfast<\/h3>\n<ul>\n<li>Whole-grain Ezekiel toast topped with nut butter and bananas<\/li>\n<li>Low-fat cottage cheese<\/li>\n<li>Coffee or tea<\/li>\n<\/ul>\n<h3>Snack<\/h3>\n<ul>\n<li>Veggie sticks<\/li>\n<li>Hummus<\/li>\n<\/ul>\n<h3>Lunch<\/h3>\n<ul>\n<li>Whole grain pasta topped with olive oil pesto sauce<\/li>\n<li>Grilled chicken<\/li>\n<li>Veggies<\/li>\n<\/ul>\n<h3>Snack<\/h3>\n<ul>\n<li>A whey protein shake made with protein powder, plant milk, and fruit or nut butter<\/li>\n<\/ul>\n<h3>Dinner<\/h3>\n<ul>\n<li>A taco salad made with lean ground turkey, taco seasonings, lettuce, tomatoes, black beans, avocados, and salsa<\/li>\n<\/ul>\n<h3>Snack<\/h3>\n<ul>\n<li>Greek yogurt topped with raspberries and walnuts<\/li>\n<\/ul>\n<p><em>Find out what and when to eat before a workout to maximize your fat loss and muscle gain.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/wLJ252TZEHo?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Which Muscle Building Exercises Should I Choose?<\/h2>\n<p>A muscle-building diet alone doesn\u2019t lead to muscle mass gains.<\/p>\n<p>For best results, complete at least 30 minutes of cardiovascular plus strength training exercises daily.<\/p>\n<p>Some of the best full-body muscle-building, fat-burning exercises you can do from the comfort of home include:<\/p>\n<h3>Squat to Press<\/h3>\n<ul>\n<li>Grab dumbbells or kettlebells to complete squat to presses for a workout that complements muscle-building diets for women.<\/li>\n<li>Stand with your feet about (or slightly wider than) shoulder-width apart.<\/li>\n<li>Squat down until your thighs are about parallel with the floor and when you stand up, complete a shoulder press.<\/li>\n<li>You can also use a medicine ball during the squat to press by throwing the ball up in the air as high as you can at the height of your squat.<\/li>\n<li>Repeat 10-25 times for a total of 3-4 sets.<\/li>\n<\/ul>\n<h3>Lunge to Biceps Curl<\/h3>\n<ul>\n<li>Complete a lunge to biceps curl by lunging forward with your right leg until your left knee almost touches the floor.<\/li>\n<li>Complete a biceps curl with dumbbells before you stand back up.<\/li>\n<li>Do the same thing with your left leg and repeat continuously 10-15 times for each leg (3-4 sets).<\/li>\n<\/ul>\n<h3>Deadlift to Lateral Raise<\/h3>\n<ul>\n<li>To complete a deadlift to lateral raise, begin in a standing position and hold dumbbells with your arms at your sides.<\/li>\n<li>Slowly bend at your waist, keeping your back straight, until the weights almost touch the floor.<\/li>\n<li>Use your back, hamstrings, and glutes to lift your body back up to a standing position.<\/li>\n<li>Complete a lateral raise and immediately move on to the next deadlift.<\/li>\n<li>Alternate deadlifts with lateral raise 10-25 times for a total of 3-4 sets.<\/li>\n<\/ul>\n<h3>Chest Press to Leg Raise<\/h3>\n<ul>\n<li>Complete a chest press to leg raise on a weight bench or while lying down on the floor.<\/li>\n<li>Complete a chest press using dumbbell weights and immediately do a leg raise.<\/li>\n<li>Alternate dumbbell chest presses with leg raise 10-25 times and complete 3-4 sets of the exercise.<\/li>\n<\/ul>\n<p><em>Discover all of the benefits of weight lifting for women!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/psS3Iv0Sovk?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>Box Jump to Rear Leg Lift<\/h3>\n<ul>\n<li>You\u2019ll need a plyometrics box to complete box jumps to rear leg lifts.<\/li>\n<li>Jump up onto your box, landing with both feet.<\/li>\n<li>When you\u2019re at the top complete a rear leg lift with your right leg (keep it as straight as you can), and softly jump down to the ground.<\/li>\n<li>Jump back up onto the box and do a rear leg lift using your left leg.<\/li>\n<li>Repeat this series of motions 10-15 times for each leg (3-4 sets).<\/li>\n<\/ul>\n<h3>Push-Up to Plank Jack<\/h3>\n<ul>\n<li>When you\u2019re ready to really work your shoulders, chest, arms, and abs, try push-ups to plank jacks.<\/li>\n<li>After doing a push-up, stay in the plank position and quickly spread your feet apart and back together (keep your legs straight) before doing another push-up.<\/li>\n<li>Aim to complete 3-4 sets of 10-25 reps of the exercise.<\/li>\n<\/ul>\n<h3>Wall Squats<\/h3>\n<ul>\n<li>Find a wall and get into a squat position with your back against the wall and your thighs about parallel with the floor.<\/li>\n<li>Hold the position for 30-60 seconds to work your entire lower body.<\/li>\n<\/ul>\n<h3>Aerobic Muscle Building Exercises<\/h3>\n<p>Aerobic bodyweight exercises help you build muscle, burn fat, and tighten and tone up just in time for summer.<\/p>\n<p>Examples of exercises that really get your blood pumping include:<\/p>\n<ul>\n<li>Rope jumping<\/li>\n<li>Burpees<\/li>\n<li>Mountain climbers<\/li>\n<li>Lunges<\/li>\n<li>Jump squats<\/li>\n<li>Alternating jumping lunges<\/li>\n<li>Front to back hops<\/li>\n<li>Side to side hops<\/li>\n<li>High knees<\/li>\n<li>Jumping jacks<\/li>\n<li>Skaters<\/li>\n<\/ul>\n<p>Change up your muscle building and cardiovascular workout routines often for best results, and make sure to work all major muscle groups at least 2-3 times each week!<\/p>\n<p><em>Learn why strength training for women over 40 is important to combat muscle loss and promote longevity!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/GOnIFU8VX2c?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>How to Get Shredded!<\/h2>\n<p>To increase your chance of maintaining muscle and a healthy weight (and body composition) for life, sign up for a FREE TRIAL of the <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=muscle-building-diet-for-women&amp;utm_content=&amp;utm_campaign=free_trial\" target=\"_blank\" rel=\"noopener\">Fit Mother Project<\/a> today! When you do you\u2019ll receive:<\/p>\n<ul>\n<li>Motivational support from Dr. Anthony Balduzzi and other health experts<\/li>\n<li>Muscle-building, fat-burning workouts<\/li>\n<li>Custom muscle-building diet plans for women<\/li>\n<li>Social support from a fit mom community<\/li>\n<li>Delicious healthy recipes<\/li>\n<li>Weekly newsletters and much more!<\/li>\n<\/ul>\n<p>To achieve a fitter, leaner, more aesthetically pleasing physique, join the Fit Mother Project. <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=muscle-building-diet-for-women&amp;utm_content=&amp;utm_campaign=free_trial\">Get started today for FREE!<\/a><\/p>\n<p>Looking and feeling young and beautiful has never been easier!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on muscle-building diets for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/muscle-building\/'><span>muscle building<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/tutorials\/'><span>tutorials<\/span><\/a><\/div><p>This muscle building diet for women is the key to getting the tight, toned body you&#8217;ve always wanted. It&#8217;s easy and you can start today!<\/p>\n","protected":false},"author":5,"featured_media":2216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,20,3259],"tags":[3660,4744,3777],"class_list":["post-2142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-nutrition","category-womens-health","tag-exercise","tag-muscle-building","tag-tutorials"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Get Shredded With a Muscle Building Diet for Women | Fit Mother Project<\/title>\n<meta name=\"description\" content=\"This muscle building diet for women is the key to getting the tight, toned body you&#039;ve always wanted. 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