11 rules for girls how to gain muscle mass. Get some practical advice on strength training and nutrition for muscle growth.
Many girls strive to lose weight. There is a wealth of information on how to do this. But what if your goal is diametrically opposite – gaining muscle mass?
1. Adequate Calories to Gain Muscle Mass
Keep a food diary for several days to understand what and how often you eat. You will most likely have gaps between meals. Then you need to add calories. You must understand that the only way gain muscle mass – there is. Calories should be delivered evenly throughout the day. You need a balanced amount of protein, fat, and carbohydrates if you want to grow. You will most likely gain some fat, but without abundant nutrition, you will not achieve your goal. Start consuming 200-300 more calories per day for a week. For example, increase their number from 1600 to 1800. You need to increase the number of calories gradually, otherwise you will gain excess weight. Try to gain a maximum of 1 kg of weight per week. It’s a long process, but in the long run you will be happy with the result.
2. Eating before exercise
It is recommended to consume 20 grams of whey protein and some “fast” carbs before training.
3. Number of workouts in the gym per week
You grow outside the gym, not in it. You need to understand that more does not mean better. You don’t need to train 5 times a week to build your dream body. Reduce number of workouts per week until 3: Monday, Wednesday and Friday. Then you can train harder than with a 5-day training session.
4. Should I do cardio?
You will see more results if you temporarily take out your cardio activity. This will allow you to maintain your hard-earned muscles.
5. Duration of strength training
Exercise no longer than 60 minutes. Workouts should be intense but short. You may enjoy longer workouts, but keep your goal in mind. If you overtrain, you will not see results. During this time, glycogen stores will be depleted, and training productivity will drop.
6. Reception of sports nutrition and food after training
Immediately after your workout, it’s best to drink a shake with 20-40 grams of protein and eat some simple carbohydrates like banana. An hour after this snack, you will need a full meal, rich in protein and complex carbohydrates, something like chicken fillet with sweet potatoes or oatmeal with eggs.
7. What exercises should you do in training?
Most girls only do glute exercises and light isolation for everything else. But your goal is different. No girly movements. If you want to grow, you need to do heavy bases: squats, deadlifts, and presses.
8. Taking sports nutrition before bedtime
Drink casein before going to bed to reduce nighttime catabolic activity. You can make another cocktail and put it in the refrigerator to drink in the middle of the night if you wake up. Many people see good progress from this technique. Useful article: “About the benefits of protein for gaining muscle mass and weight loss “
9. Watch your own weight
You don’t have to try to get as heavy as possible. You should focus on your reflection in the mirror and on your own well-being. This is the best indicator of whether you are doing the job.
10. Changing the number of calories in the diet
Watch for changes weekly and draw conclusions about the number of calories consumed. If you are gaining fat, remove 200 calories from your daily diet. If you are not growing, add an additional 200 calories.
11. There is no need to complicate anything in the set of muscle mass
In fact, the formula for gaining muscle mass is simple: eat, recover, and grow. We complicate things ourselves. Follow this formula and do not let anyone dissuade you.