How to quickly gain muscle mass for a girl

Many thin girls come to the conclusion that gaining mass is not so easy. They do not want to look overly exhausted, but their round cheeks do not suit them. To acquire beautiful forms, to make the body more prominent, athletic and attractive, you need to build muscle. This is not difficult to do, but you need to have patience and discipline.

Physical activity

Where do muscles come from if you don't train them? Indeed, in order to build muscle, you need to exercise regularly. But here the question is very important, what kind of sport to practice

1. Look at the athletes. Take a look at the sprinter - it is embossed, its muscles are huge. At the same time, pay attention to the marathon runner - he looks withered, there can be no talk of big powerful muscles - he will not be able to run with them for more than 40 kilometers. Therefore, choosing a sport and the intensity of training should be based on this simple principle. If you want to get rid of fat, if you have a large body, you need to become thin and slim, training should be of moderate intensity, but very long. If, on the contrary, you are excessively thin, and you need a relief, do it for a short time, not more than an hour, but at the limit of your power capabilities. Like a sprinter, fast, but with maximum effort.
2. It is important to understand that it is much more difficult for a woman to build muscle, it is not inherent in nature. Therefore, choosing a sport, you need to immediately discard all cardio loads - dancing, running, cycling, aerobics, jumping rope. These types of physical activity should not prevail in your training, they can only be a warm-up stage. A gym with strength training equipment is best for building muscle.
3. Muscles do not grow during training, but during sleep, as any trainer and bodybuilder knows. Therefore, between workouts should be full breaks. It is very important to observe a sleep regimen - at least 7-8 hours every day. At the same time, it makes no sense to exercise daily, the muscles should have time to grow and recover. In addition, daily workouts are exhausting, and you can quickly lose all your enthusiasm. The most optimal mode is to do it every other day.
4. When performing exercises, the following rule must be observed. If, for example, you “squeeze” the barbell from a prone position, you need to take a lot of weight. It is better to do three repetitions with 40 kg than 20 repetitions with 10 kg. Better to do more approaches. Strength training - this means that training is not endurance, but namely strength. Only in this case, the muscles begin to grow.
5. You need to work hard, each time staying at the limit of their capabilities. If you want to change, you have to sweat.

Muscle Gain Exercises

1. The first, main and most important rule for gaining muscle mass is lifting the bar from a standing position, that is, deadlift. This exercise builds up the muscles of the whole body; it cannot be ignored. In order not to tear and not damage the back, you need to start with a small weight. If possible, it is best to consult with a trainer about what weight is safe for your body. Do not forget to warn him about back injuries if you had them.
2. The second exercise is squats with a barbell on your shoulders. This is another effective exercise that pumps a large group of muscles - legs, abs, back, shoulders, arms. Men also squat with a barbell, however for women there are some nuances in performing this exercise.To build muscle, a girl needs to perform squats with a barbell with legs wide enough apart. In this case, the priest is well pumped. If you perform squats with narrowly set legs, the front of the thigh sways more, which is not entirely beautiful and natural for the girl.
3. If your back does not allow you to perform squats with a barbell, you can pump your leg muscles with the leg press on the simulator. There are several types of simulators, but the whole principle boils down to the fact that the girl is in a lying or sitting position and pushes away a lot of weight. This exercise works great on the legs and buttocks.
4. Another popular exercise for building thigh and buttocks muscles is lunges. We stand on the supporting leg, and throw the second forward and lean on the bent front leg. We return to the original position. At least 20 repetitions must be done on each leg. For weighting, you can pick up a dumbbell or a barbell on your shoulders.
5. To pump the muscles of the back and arms, you need to perform pull-ups. However, many girls can not pull themselves up, because it is quite difficult for them to raise their own weight. For them there is a special simulator, which is a vertical block (stick) that you need to pull to your chest. You can adjust the strength of the simulator resistance and choose the optimal load for yourself. This exercise works great on the muscles of the back, arms and forearms.
6. One of the main exercises for strengthening the muscles of the chest and arms is lifting the weight while lying down, that is, the bench press lying with a narrow grip. It is very important to keep your hands close to each other, this is a very useful and effective exercise.
7. To improve the relief of biceps and triceps, you can perform the exercise lifting weight on the biceps. It can be performed both with a barbell and with dumbbells. Exercise is performed standing, you need to lift weight to the chest, bending the arms at the elbows.
8. To pump up calves, you need to stand on the step with your socks, and then raise and lower the heel. Thus, the calf muscles are pumped. To make the exercise as effective as possible, you can pick up weight.

It is necessary to combine exercises to give an opportunity to relax all muscle groups. For example, today we pump legs and buttocks, in the next workout we focus on the arms and back, etc. A detailed training program based on your individual characteristics can make a trainer.

Muscle enlargement is microcracks (therefore they hurt after training), which are subsequently filled with new tissue. And to breaks occurred, you need to give a big load on the muscles every time. That is, if you want to build muscle, you need to increase the weight with which you are engaged each time, making small progress each time.

Nutrition Rules for Muscle Building

This is another important aspect in muscle building. Nutrition and physical activity are the two main pillars on which muscle mass is based. To make your body embossed, you need to follow several rules in eating.

1. To build muscle, the body needs enough food. However, we don’t need a stomach, sagging sides and cellulite thighs? Therefore, nutrition should be healthy, balanced, high-calorie, but proper. No cakes, sweets, soda and rolls.
2. Two hours before a workout and an hour after a workout, you need to eat carbohydrate products - cereals, pasta, potatoes. Immediately after training, you need to eat a protein product - kefir, yogurt, a piece of low-fat chicken or fish, nuts. You can drink a special protein-carbohydrate smoothie or just have a banana snack.
3. You need to eat often, but in moderate portions. So that muscles do not need nutrition, you can not take breaks between meals for more than three hours.
4. Do not forget about the natural vitamins found in berries, fruits and vegetables.
5. If you want an effective result, drink protein shakes, the composition of which is specially designed for nutrition and muscle growth.
6. A set of muscle mass is energy-consuming business, therefore, in order to provide the body with a sufficient amount of nutrition, it is necessary to ensure sufficient calorie content of foods. If normally we spend about 1200-1400 calories per day, then in the muscle building mode you need to consume 1700-1800 kcal.

A clear menu for gaining muscle mass

In order to have a clear idea of ​​what, how and when to eat in order to gain muscle mass, we present an approximate menu for the day.

1. On an empty stomach there is nothing worth it, immediately after waking up it is better to drink a glass of clean, still water. Breakfast is better not earlier than half an hour after waking up.
2. Breakfast should be nutritious. For example, oatmeal in milk with a banana or grape. You also need a portion of the dairy product - half a glass of yogurt or yogurt.
3. A snack between breakfast and lunch is also needed. It is best to eat some rice or buckwheat with a small piece of lean meat.
4. Lunch can be varied. Portion of soup (lean broth), pasta of hard varieties, vegetables, bread.
5. The second snack is similar to the first, but here you need to pay more attention to protein products.
6. Dinner should consist only of protein products, so that the muscles are bumpy and "dry." This means that for dinner, it is best to eat cottage cheese, eggs, chicken breast, beans.
7. If you can’t live without sweets, it’s better to eat them right after your workout, in which case the calories will go to muscle, not fat.
8. Training is best done between a second snack and dinner. Immediately after training, you need to eat something nutritious, but a full meal can be no earlier than an hour after the end of physical activity.
9. Between meals and during exercise you need to drink as much water as possible. For a day you need to drink at least two liters of clean liquid. Teas and soups are not taken into account.
10. Sleep in a cool room to sleep better. If you can sleep during the day, do so.

When building muscle mass, many girls are afraid that they will “pump up” too much and will look like men. I want to dispel doubts. A woman with all her desire without special anabolics cannot be like a man. After all, the hormone testosterone is responsible for the muscles. The female body has a very low testosterone content, which is simply not enough to build a huge muscular body.

But there are bodybuilders who sparkle with impressive forms on the catwalks. We are forced to note that these representatives of sports culture take an additional portion of testosterone from the outside. A side effect of such anabolic steroids is increased facial hair growth, voice changes and other signs characteristic of men.

Therefore, do not worry that you will become masculine. By building up natural muscle mass, you will gain a beautiful, supple, sexy and healthy body that can withstand various loads. Sport develops strength, endurance and discipline. These qualities will help you achieve good results not only in the sports field, but also in other areas of life.

Video: proper nutrition for burning fat and gaining muscle mass