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How to gain muscle mass for a girl: nutrition, menu, exercises

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wikiHow works on the principle of a wiki, which means that many of our articles are written by several authors. When creating this article, 9 people worked on its editing and improvement, including anonymously.

The number of sources used in this article: 7. You will find a list of them at the bottom of the page.

The structure of the female body is similar to the male, but it is much more difficult for women to gain muscle mass. Therefore, in order to achieve similar results, women need to focus more on their diet and training regimen than men. The female body also goes through changes that are unknown to men, such as pregnancy and menopause. With due care and planning, women can still include strength training in their lives.

How do muscles grow?

Before talking about how to build muscle muscle, it is important to understand a little the physiology of its growth.

Perhaps many have heard that muscles are made up of special types of proteins, primarily actin and myosin, and their subtypes and supporting micronutrients. These muscle proteins and enzymes with hormones are created and restored from the available free amino acids found in the bloodstream. These free amino acids can be obtained from dietary protein foods such as chicken, meat, fish, eggs, whey and dairy products, but our body can also get them by breaking down our own proteins when there is a lack of dietary protein.

Muscle protein is in a state of constant metabolic turnover. This means that during the day the body constantly destroys muscles and restores them. This process is a normal part of daily energy expenditures and it is necessary to maintain and strengthen strong, healthy muscles.

Food intake slows down the breakdown of muscle protein and initiates its synthesis, exercise increases this effect. Thus, eating protein foods and doing exercise (especially strength training) are important aspects of building muscle mass.

Mass recruitment principles for girls

What types of muscle fibers will prevail in a particular person, as well as the ratio of testosterone to estrogen, and where the body stores fat deposits genetically. And these factors also body type.

All women fall under one of the three body classifications or are a combination of types.

  1. Mesomorphs tend to be muscular,
  2. endomorphs are more dense and voluminous (both muscle tissue and adipose tissue),
  3. and ectomorphs have a thin skeleton with minimal fat and muscle content.

Mesomorphs They respond to strength training to build muscle much faster than ectomorphs, although they can follow the same training and nutritional patterns.

Endomorphs usually they need to lose a lot of adipose tissue to see a change in the size or shape of the muscles as a result of strength training.

Ectomorphs are less likely to build muscle, but become stronger.

To gain weight quickly thin girl at home or in the gym, it is necessary Work with heavier weights and perform fewer reps, from 8 to 12. To increase endurance, lighter weights and multiple repetitions (more than 15) are used, but with this training regimen the muscles do not grow, but rather decrease in volume.

Determining the type of physique and the body's response to the load can help to set realistic goals and time for waiting for results. Avoid comparing your results with other people in the gym, remember that every organism is unique. Focus on which exercises make you feel better about your muscles.

Nutrition for gaining muscle mass for girls

Whatever the loads and exercises the women perform, it is all useless without proper nutrition. To gain mass a girl, namely muscle, not fat, girls you need to consume slow carbohydrates3-4 g per 1 kg of own weight. This will provide enough energy for training to reduce the chance of muscle breakdown. In the afternoon, women are advised to avoid simple carbohydrates:

  • bakery products,
  • sweets,
  • starchy vegetables
  • sweet fruits.

Because excess glucose will affect the deposition of unwanted fat. Choose Complex Carbohydrates - cereals and vegetables with a high fiber content.

Like men, women need proteins, with the calculation of 2-3 g of pure protein per kilogram of weight. Desirable animal protein - meat, fish, eggs, dairy products. Also, for female health and muscle growth, fat is needed, namely fatty acids. Fats are needed in quantity1-2 g per 1 kg of weight.

The mechanism of building new muscle tissue in women does not differ from the opposite sex. For muscle growth:

  • you should not be hungry
  • it’s important to eat 4-5 times a day,
  • consume a lot of water.

Eating after workouts is especially important, and by no means must not be missed.

How to gain weight for a girl: 5 chips you need to know

The following rules - This is not a complete list of what will have to be done to achieve the result, but strict adherence to 5 rules will create a solid foundation for future success.

Without these fundamentals, there will be no mass gain:

  1. Diet for weight gain. The norm of muscle mass gain is 40 calories per 1 kilogram of weight per day. If a girl weighs 50 kg, then to start active growth, her body needs 2,000 calories per day. Calorie intake should be gradual. You need to reach the norm of 40 calories per 1 kilogram in about a month.
  2. Stable duration of sleep. Sleep at least 8 hours a day is also essential to achieve a quick and stable result. Most growth hormone is secreted by the thyroid gland during the deep phase of sleep. Do not neglect daytime sleep, even for a short period of time.
  3. Consume calories in liquid form. This is not about ready-made, but made at home protein shakes. The composition should include fatty nuts, cottage cheese, cereals, etc.
  4. In the gym, focus on basic exercises with free weights. All of them immediately involve groups of muscles and joints, loading the body and forcing it to mobilize and accelerate metabolism. A side effect of this approach will be the onset of hunger, which must be interrupted with protein products in accordance with the diet for weight gain.
  5. All exercises are performed with large weights with a small number of repetitions. To gain muscle mass, a girl would be better off doing 5 repetitions of 15 kilograms each, than 20 of 10 kilograms each.

Based on these simple principles, any girl will be able to gain the right weight.

How to eat a girl to gain muscle mass

The first thing to do - This is to calculate the calorie content of your diet at the moment. To do this, install any calorie counting application on your smartphone.

Then, during the week, control what you ate and in what quantities, writing in a notebook. At the end of the seventh day, calculate the average calorie content of your usual menu by adding the energy value of all the foods eaten in a week and dividing by the number in days.

For the majority, the figure will be in the region of 1400-1500 calories. The goal is to increase the nutritional value of the diet to 4000 calories per day. This must be done gradually, carefully choosing products.

The basis of the diet should be cereals, beans, meat and natural oils (rapeseed is the most useful).

Monday

  1. Breakfast: Eggs with vegetables and herbs.
  2. Lunch: Wheat with tuna and tomatoes.
  3. Snack: yogurt with frozen berries.
  4. Dinner: steamed salmon, broccoli and sweet potatoes.
  1. Breakfast: oatmeal with milk and sliced ​​banana.
  2. Lunch: shrimp with peas and corn, brown rice.
  3. Snack: chicken liver and vegetables.
  4. Dinner: grilled beef steaks with spinach and beans.
  1. Breakfast: smoothie with milk and frozen berries, yogurt, honey.
  2. Lunch: mackerel with vegetable salad.
  3. Snack: a glass of milk, fruit.
  4. Dinner: beans, brown rice.
  1. Breakfast: fried eggs of three eggs with seafood.
  2. Lunch: potatoes, vegetables.
  3. Snack: peanut butter with pita, apple.
  4. Dinner: chicken breasts, lentils and zucchini.
  1. Breakfast: omelet of three eggs with mushrooms.
  2. Lunch: salmon with vegetables, cottage cheese.
  3. Snack: banana.
  4. Dinner: stewed pork steak, broccoli and cauliflower.
  1. Breakfast: oatmeal with banana, apple, honey and berries, almonds.
  2. Lunch: brown rice, peas and corn.
  3. Snack: cottage cheese.
  4. Dinner: baked fish with sweet potatoes and mashed cauliflower and beans.

Weight Training Rules:

  • do not exercise more often 3-4 times a week,
  • train every other day, leave 2 days of rest per week,
  • rest between sets for 1-2 minutes,
  • do not exercise for more than 1.5 hours, do not overload the body with excessive duration of the load,
  • follow the approaches no more than 12 times,
  • do not take too light weights,
  • do the exercises correctly, concentrate on the work of the muscles until you feel a burning sensation,
  • eat 1.5-2 hours before training, and immediately after.

Weight training program for girls












head pull 3x12,




  1. 45-barbell bench press 3x12,


crossover in Crossover 3x12,








leg extension in the simulator 3x12,


Conclusion

Women are able to gain muscle mass, no matter how they say, but only subject to all principles and rules. Gaining mass for girls is a complex of actions, and if you miss at least one point, nothing will come of it. Therefore, you need to make it a rule to eat right, consuming the individual required amount of BJU, and exercise regularly, constantly increasing the load.

How to quickly gain muscle mass for a girl

Of course, with the help of a well-built training program. During the performance of sports exercises, it is necessary to actively use the additional weight in the form of dumbbells or barbells.

We can distinguish the first principle - “resistance force”. This term means the following: overcoming the resistance that sports equipment provides us, we can work out each muscle of our body. All types of resistance training, whether it is barbells, dumbbells or weights, will lead to an increase in strength and endurance over time, this way will help in achieving a specific goal.

There are two main indicators that affect muscle growth: load and volume. The load depends on how many kilograms you are able to lift (how heavy the dumbbells are). Over time, the overall load should be increased. For example, you can start to squat with a total weight of 5 kg, but over time you should gradually increase the weight. This principle is known in the world of bodybuilding as "progressive overload." Its essence is that you gradually take a heavier weight.

Volume is the number of repetitions of exercises during one workout. Therefore, when you do 3 sets of 5 sets of squats, the total volume is 15 repetitions. If you have done 4 repetitions of 15 times, then you will have 60 complete repetitions. Thus, you can increase the amount of exercise.

As you can see, the answer to the question "How to gain muscle mass for a girl?" very simple: increase the load and volume of exercises.

There are a huge number of developed complexes for increasing and working out each muscle group. But their main principle is the use of extra weight. You can do standard lunges and squats, but with a dumbbell, the muscles in your legs and buttocks will grow much faster. The same rule applies to an increase in biceps and triceps muscle of the shoulder.

Menu for girls to gain muscle for a week

Below is an example of a rational menu for the week to start mass gain.

The daily energy value ranges from 2500 to 3000 calories.

After examining the menu, we can draw conclusions about how it can be diversified in the future:

  • The first breakfast is always light, but with butter or curd products.
  • The second breakfast is just a snack before dinner, you can limit yourself to fruit.
  • Lunch includes carbohydrates, which have a long period of absorption by the body.
  • An afternoon snack consists of dairy and curd products that can be eaten along with sweet topping.
  • For dinner, you should again consume complex carbohydrates and proteins, so that the body has beneficial substances for sleeping.

Sports supplements for fast weight gain

For the weak half of humanity, all sports supplements for gaining muscle mass that are used by men, but with some reservations, are relevant.

The main sports supplement at the beginning of mass gain. At its core, it is a pure protein of various origins (but it is always a natural protein).

Protein is divided into groups:

  • whey
  • casein
  • soy
  • complex supplement.

We will analyze the pros and cons of each type.

Whey Protein

It is obtained from whey by purifying it from foreign elements (fats and carbohydrates). Refers to fast proteins that are completely absorbed by the body within an hour after ingestion.

Best time to take - morning, as well as in the locker room immediately before and after classes in the gym. A morning serving of serum will replenish the protein balance and keep muscle tissue from decay due to a lack of nutrients.

Depending on the degree of protein purification from impurities, whey protein is divided into three types:

  1. Concentrate - depending on the quality of the raw materials themselves and the conscience of the manufacturer, 100- grams will account for 29-80 grams of protein, from 4 to 52 grams of lactose and not more than 9 grams of fat. Low cost does not make such a product of poor quality, and the components included in addition to protein will help provide muscles with additional trace elements for growth.
  2. Isolate - serum is purified to a state of 95 grams of protein per 10 grams of the mixture. The number of other elements is not more than 1 gram.
  3. Hydrolyzate - 90 grams of protein per 100 grams of the mixture. Supplements have a high degree of digestibility.

Casein

Representative of "slow" proteins. Used at bedtime to provide the body with a protein source all night. Get milk supplements.

Dairy origin causes high calcium to strengthen bones.

A mixture of whey and casein protein in a ratio of 4: 1. Suitable for use between meals to drown out hunger and add “slow” carbohydrates to the body.

Plant-based protein is an alternative to the animal for people allergic to milk protein. It is also an excellent source of protein for vegetarians, although it has an inadequate amino acid composition due to its plant origin.

It is used after training or between meals. Active support of the body lasts up to 5 hours.

A perfect protein sample. Complete digestibility by the body. It does not cause allergies, unlike milk protein. It costs at least 50% more than other types of proteins.

The universal formula is useful in the morning, as well as before and after training. A complete amino acid complex allows you not to use additional vitamins.

How to gain muscle mass overweight girl

There are significant differences in muscle building by thin and full people. Gaining muscle mass is not possible without gaining fat, but the difference is that thin people will gain more muscle than fat, and full ones will vice versa.

In a full person, large muscles will be hidden by a thick layer of fat. To create a training program, you need to do an analysis of the percentage of fat. If the number is more than 25%, then it is necessary to reset its ratio to 24% or less.

Once this figure is reached, take a break for 14-20 days, during which adhere to a low-calorie diet. Its basis should be carbohydrates.

In the process of gaining muscle mass, the percentage of fat will increase. Once the fat level is again more than 24%, repeat the above scheme, but this time the goal is a lower percentage (less than 22).

Such cycles should be repeated until the desired result is achieved.

Attention! It is important not only to eat right, but also to pay attention to training. There are special exercises that help women gain muscle mass.

Is the training program universal or individual?

Any program is developed taking into account the individual characteristics of each girl. However, exercises to gain muscle mass are general and universal.

  • Any workout starts with a good workout. It is designed to warm up muscles and joints in order to avoid unwanted injuries in the future.
  • Work on the leg muscles is the most energy-intensive. This is due to the fact that the triceps muscle of the leg is the largest in the whole body. You can work it out using lunges and squats.
  • For pumping the muscles of the arms and back, traction should be done with dumbbells or a barbell.
  • The abs muscles swing with the usual lifts of the upper body.

What to eat to gain muscle mass for a girl

An optimal diet for muscle growth is required to include a large amount of protein. How to gain muscle mass for a girl? Nutrition will be one of the answers to this question and the composite steps towards achieving this goal.

So how to eat to gain muscle mass for a girl? Women involved in strength training should eat 1.7-1.8 grams of protein per kilogram of weight every day. For a girl whose weight is 64 kg, the daily dose of protein is approximately 115 grams. It should come from meat, dairy products. For vegetarians, peas or hemp can be a source of protein. These proteins are called "complete." The reason why their use is so important is that only the basic amino acids, which are abundant in the "full" protein, stimulate the synthesis of muscle protein and prevent the destruction of joints.

How much protein is needed for muscle growth?

Proteins are the main assistants in finding the answer to the question "How to gain muscle mass in a thin girl?" Above, the figure was 1.7-1.8 grams of protein per kilogram of weight. But this is the lower limit of its use, for muscle growth it can be slightly increased. What are the benefits of a higher dietary protein intake?

  • It is more thermogenic than carbohydrates or fats, so it can help burn more calories.
  • It is more saturated, therefore it helps to control appetite and will not be stored by the body in the form of fat deposits.
  • It is a source of energy for muscle work, it can be used as a “fuel” for training.
  • May help prevent blood sugar from growing or falling, because it turns into glucose more slowly than carbohydrates.

Calories and muscle gain - enemies or allies?

Increasing calorie intake tends to confuse and frighten some women, especially those who are used to dieting and limiting their consumption. But in order to build muscle, trainers are advised to increase the number of calories eaten to achieve the optimal balance.

During periods of excessive caloric deficiency, the body begins to consume the energy it needs from the muscles. Symptoms of caloric deficiency:

  • The body does not recover after exercise and it hurts excessively after it.
  • There is severe fatigue.
  • There is no desire to go to training.
  • Bad mood and sleep disturbance.

Calorie balance support or its excess?

This is not an optimal condition for muscle growth. During periods of energy balance, the constant destruction of proteins in the body does not lead to an increase in muscle mass, because calories are not enough to maintain both metabolic needs and increase muscle mass.

An excess of calories is a loyal assistant in the selection of muscle mass, however, at the same time, a small amount of fat deposits may appear. But it should not be too much. This is how bodybuilders and bodybuilders work. Over a period of time, they gain mass, while not forgetting about training and pumping the necessary muscle groups. Then they sit on a rigid diet called "drying" and get rid of excess fat. As a result, they have a beautiful body and clear contours of each muscle. Only in this way will the girl gain lean muscle mass. First you need to work out the muscles, and then “dry” them.

How to determine the amount of food you can eat

Hands - a universal meter for determining the one-time norm of food consumed.

  • Use your palm to determine the amount of protein you need.
  • A clenched fist to determine the amount of vegetables.
  • A palm bent in the shape of a "bowl" to determine the amount of carbohydrates.
  • Thumb to determine the required amount of fat.

Based on 4 meals per day, we offer the following nutrition scheme to gain muscle mass for a girl:

  • For people with a low level of physical strength and training volumes, 1/2 “cup” of carbohydrates, 1 “palm” of protein, 1 “fist” of vegetables, 2 “thumbs” of fat.
  • For people with a high level of metabolism and physical strength - 1 "cup" of carbohydrates, 1 "palm" of protein, 1 "fist" of vegetables, 1 "thumb" of fat.
  • For people with a slow metabolism - 2 “cups” of carbohydrates, 1 “palm” of protein, 1 “fist” of vegetables, 1/2 “thumb” of fat.

These are good general recommendations because your hands are proportional to the size of your body. Adjust your portions according to how you feel and how you look. For example, if you are gaining excess weight, try to reduce the amount of carbohydrates and fat. But in no case do not completely give up carbohydrates and fats. They are indispensable helpers in the fight for the beauty of skin and hair.

How to gain muscle mass for a girl: nutrition, menu

Breakfast (optional):

  • Boiled eggs - 3 pieces.
  • Oatmeal - 1/2 cup.

Morning snack (optional):

  • Protein shake.
  • One medium apple.

  • Lean meat (poultry, beef, fish, etc.) - 200 grams.
  • Brown rice - 1/3 cup.
  • Fresh vegetables - 1 cup.

After training (optional):

  • Protein shake.
  • Almonds (or cashews, peanuts, walnuts, etc.).
  • One banana

  • Lean meat (poultry, beef, fish, etc.) - 200 grams.
  • Fresh vegetables - 1 cup.
  • Avocado.

To gain muscle mass for a girl, you can eat full and varied.

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