Find out how a girl can workout to gain lean muscle mass without excess body fat. Now it is very easy on the Internet to find various training methods designed to gain muscle mass for girls. However, most of them are not effective. In addition, there are a lot of myths around training for gaining mass for girls that do not have scientific justification. If you need to strengthen your muscles, then first of all you should make some changes in your diet, as well as create an effective training program. It is on these issues that we will dwell today.
How to eat right for girls to gain mass?
By and large, the nutritional rules for women during the period of weight gain are almost the same as those used by men. If you want to be successful in your studies, then you need to pay close attention to this issue. In order to have the opportunity to increase muscle mass, you must follow two basic rules when drawing up your diet:
- Eating carbohydrates is a source of energy.
- Eat protein compounds - muscle tissue is built from them.
Muscle growth is impossible without excess energy, or in other words, calories. If you leave the calorie content of the diet at the same level, then you shouldn't even talk about gaining mass. The effectiveness of the classes largely depends on your nutrition, no matter what goals you pursue. You should always remember that you can only lose weight when you are in a calorie deficit, and gain weight with an excess of energy.
These bodybuilding tenets must be known and not forgotten if you want your female weight gain workouts to be effective. Suppose you ate three meals a day before deciding to gain weight. Now you need to bring the number of meals up to five or six times, and also eat cottage cheese before going to bed.
These recommendations are due to the fact that with frequent consumption of food, metabolic processes are accelerated, and protein products (cottage cheese belongs to them), when consumed at night, will help you suppress catabolic processes at this time. Today, most people eat two to three times a day, and more often than not of poor quality. If you do not change this, then you will not be able to gain mass.
However, although we are now saying that you need to eat often and eat a lot of food, this does not mean that you can eat everything. On the contrary, you need to eat right and eat only those foods that will be useful to the body. Otherwise, you will not gain muscle mass, but fat mass.
The amount of calories required for the growth of muscle tissue should be discussed only on an individual basis. Remember - there are no universal nutrition programs. If you want to make your workouts for gaining mass for girls truly effective, then the energy value of your diet you need should be calculated. To do this, you can use the simplest formula: multiply your body weight in kilos by 30. The resulting number will become the approximate calorie content of the daily diet. To gain mass, you need to add another 500 to this value.
Also remember that when calculating your daily caloric intake, you need to consider your physique as well. If it is thin, then you most likely need to add not 500, but 1000 calories at once to the resulting value. Otherwise, 500 calories will be enough so as not to increase fat reserves. To make it easier for you to perceive these recommendations, it is worth giving an example. Let's say your weight is 45 kilos. In this case, multiplying this figure by 30, we get 1350 calories. This energy value of the diet will keep you in shape. For weight gain workouts for girls to be effective and bring results, you need to add 500 to the maintenance calories and get 1,850 calories. It is this energy value that your nutrition program should have per day in order to gain the opportunity to gain muscle mass.
However, we noted that the correct selection of food products is also of great importance here. Let's start with the ratio of the essential nutrients you need to achieve your goal. Your diet should include:
- 10 to 20 percent fat.
- 20 to 30 percent protein compounds.
- 50 to 60 percent carbohydrates.
This ratio of nutrients has been tested by time, and you can have absolutely no fear for your health, since the body in this situation will receive all the important nutrients in sufficient quantities. When we talk about gaining mass, we mean quality muscle mass in the absence of fat. For this reason, you need to know a thing or two about each nutrient.
Carbohydrates are simple (fast) and complex (slow). If you want to gain dry mass, then in your diet the latter should mainly be present - complex ones. Simple carbohydrates should be limited as they can increase fat stores. Of course, you don't need it at all. Protein compounds should be predominantly of animal nature, since their amino acid composition is complete. Fat is an essential nutrient for the body. However, they should be used with caution, as not all of them will be useful. Harmful fats are saturated fats found in butter, mayonnaise, fried foods, etc. This type of fat must be completely abandoned. You need to eat only unsaturated fats. These include vegetable oils, fish oil, omega fatty acids, etc.
Thus, you can draw up an indicative list of food products, on the basis of which you will compose your diet:
- Carbohydrates - potatoes, cereals, durum wheat pasta.
- Protein compounds - meat (lean only), poultry, eggs, milk and dairy products.
- Fiber is a vegetable, but mayonnaise should not be used as a salad dressing.
- Water - it is imperative to drink at least two liters of gas-free water throughout the day.
How to organize mass gaining workouts for girls?
The training program for gaining mass for girls is practically no different from that used by men. At the same time, very often in the halls you can see how girls use small weights of weights and use a large number of cardio loads. If your goal is to lose weight, then such exercises can bring results. If you need to gain weight, then you should change the approach to your training.
By the way, most girls have a small amount of knowledge regarding weight gain. As a result, they fear that when working with serious working weights, they will be able to pump up large muscles. This is sheer nonsense, and due to the physiological characteristics of the female body, you will not be able to achieve such results without the use of anabolic drugs. Let's look at the exercises that you need to include in your workouts for gaining mass for girls.
- Deadlift. With this movement, you will be able to qualitatively load a large number of body muscles. Many girls are sure that this exercise is purely masculine, and they are wrong. If you don't have back problems, then the deadlift should be part of your training program.
- Squats. Another mandatory movement for you, which also actively works a large number of muscles and especially the legs. It is the hips and buttocks that are the main problem areas on the female body. Thus, this movement takes on even more importance for girls. You can also recommend that girls do squats with a wide stance.
- Leg press using the machine. An excellent exercise that effectively loads the muscles of the buttocks and thighs. Compared to the previous movement, the bench press eliminates stress on the spinal table and is perfect for athletes with a back injury.
- Lunges. This is a great movement to include in your female weight gain workout routine. It loads the muscles of the thighs and buttocks. With it, you can give your legs the desired shape. You can perform the exercise with a barbell or dumbbells. You can also recommend using the Smith machine for lunges, which will improve its effectiveness.
- Rows of the vertical block in the direction of the chest. This movement is perfect for beginner athletes as an alternative to pull-ups. With its help, you can effectively work out the back muscles.
- Bench press, narrow grip. The load during the exercise is focused on the triceps, and the muscles of the chest and the anterior deltas take part in the work. If you use a wide grip, then most of the load is shifted to the pectoral muscles.
- Lifting the bar for biceps development. By developing the muscles in your arms, particularly your biceps, you can tighten the skin in that part of your body.
- Dumbbell press. This movement can be performed in a standing or sitting position, and it is aimed at the development of deltas.
- Pulls of the bar in the direction of the chin. The second exercise for training deltas, emphasizing the load on the middle section of this group.
- Leg curls using a simulator. Used to strengthen the glutes and hip flexors. With it, you can correct the shape of the buttocks.
- Calf raises in standing and sitting positions. Strengthens the calf muscle, which allows you to make the desired changes in the shape of the legs.
The rules for increasing muscle mass for girls in this video:
