Zinc helps build muscle, repair tissue, and keep your immune system at full throttle. https://www.shape.com/fitness/training-plans/true-life-im-female-bodybuilder Vitamin E is key to reducing inflammation and muscle soreness, while C helps repair the connective tissue that is broken down during resistance training, says Strobo. Becoming a bodybuilder requires following a training plan to decrease body fat and increase muscle mass by doing high-weight, low-repetition exercises. Women should take in a total of at least 1,200 to 1,500 calories every day to fuel properly the muscle-building process. It takes determination and self-discipline to become a bodybuilder. This will earn them an invite into a national championship. In order to get the card, a bodybuilder has to win a regional contest weight class. Depending on the federation, if you win overall champion at … Once you have built a substantial amount of muscle mass, you need to lose fat for competitions. In order to become an IFBB Pro, a bodybuilder must earn an IFBB Pro card. Since the goal of bodybuilding is to grow and develop one's musculature to an aesthetically pleasing state of high development, attention must be paid to the variables affecting that development. Achieving the well-defined muscles of a bodybuilder is much harder. Thus, the novice bodybuilder must commit to a regular workout … Vitamins C and E both help counter some of the stress that exercise puts on your body. All it takes is a daily muffin and coffee drink or a habit of relaxing in front of your TV after work with a soft drink and some snacks. No special clothing, equipment, or facilities are necessary. In addition, ensure you consume enough protein; multiply your body weight in kilograms by 0.8 to find your daily recommended minimum protein consumption and then by 1.7 to find your daily recommended maximum protein consumption. Putting on fat is effortless, especially after menopause. 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