🙎🏽 🍌 👩🏼‍🤝‍👨🏽 How to gain muscle mass for a girl: nutrition, menu, exercises ⛴️ 🕓 🕎

The question "How to gain muscle mass for a girl?" excites many representatives of the fair sex. If you want to get a beautiful, toned and pumped up body, then this article is intended just for you.

We will consider the basic principles, the observance of which will help to achieve the desired ideal, and also pay attention to the main problems that arise in the construction of a sports body.

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 the 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.

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, it is possible to increase the volume of exercises performed.

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 brachii.

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 muscles of the legs 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.

how to gain muscle mass girl nutrition menu

What to eat to gain muscle mass for a girl

The 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 was announced the figure of 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 fatty 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 gaining muscle mass, however, at the same time, a small amount of body fat may appear. But it should not be too much. This is how bodybuilders and bodybuilders work. Over a period of time, they gain weight, but do not forget about training and pump 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 who have low levels 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.