10 Must-know tips on how to gain muscle mass for women
It’s not as easy for women to gain muscle, as it is for men, because of the differences that there are in the structure of the female body and in the balance of hormones in the body too. The way that a woman can gain muscle mass though, is pretty much the same, as it would be for a man, but the gain might not be so apparent, so quickly. If you want to tone your body and increase your muscles, then here are ten tips on how to go about it:
1. Eat healthy
Our first tip on how to gain muscle mass is to eat healthy. You need to be providing your body with the right type of nutrition that will build muscle mass, not build up fat. Eat a healthy diet of fresh foods and consume enough calories to feed your workouts. The average woman needs around 1500 to 2000 calories a day, depending on the height, of course, and if you are burning 300 to 600 calories during your workout, then you will need to increase your daily calorie intake accordingly.
2. Eat plenty of protein
Another good tip on how to gain muscle mass is to eat plenty of high protein food, because it’s the protein that builds the muscles. Lean meats, fish and eggs are just some of the high protein foods that you should be making sure that you have included in your diet.
3. Work out 3 to 5 times a week
Set a regular workout schedule, either in a gym, or you could set aside a workout area at home. If you are going to work out at home, you will need weight training equipment, such as dumbbells and barbells. Exercise 3-5 times a week and that will give your body time to recover, between workouts.
4. Cut down on cardio
Cutting down on cardio is another great tip on how to gain muscle mass. Too much cardio and your body will actually start using your muscle mass to fuel to your exercise. This begins to occur after about 30 minutes of intensive cardio training, so keep the amount of cardio you do below this level.
5. Train with weights
The weights that you choose to begin with will depend on your current strength, so choose weights that you can perform 5 to 10 repetitions comfortably with. Perform the three main weight training exercises, bench presses, dead lifts and squats regularly, resting for two to three minutes in-between each one.
6. Don’t worry about becoming a she-hulk
There is no need to worry that you will bulk up too much because women’s hormones and genes are just not made for that. Female body builders take supplements and work out far more, than you do, to get their muscles looking the way they do.
7. Focus your time mostly on weight-training
Cardio is good for losing weight and keeping your heart in good condition, so don’t skip it completely. Concentrate on weight training, for most of your workout though, because this is the fastest way to build up your muscles.
8. Lift heavy
Our next good tip on how to gain muscle mass is to lift heavier weights. You have to push your body hard, if you want to gain muscles, so increase weights gradually, but make sure that they are heavy enough to make it an effort to lift them. You build muscle by training your body and it needs to become stronger and stronger; you will not achieve your muscle building goals by training with the weight that you can lift easily.
9. Cut down the length of your workouts
Another good tip on how to gain muscle mass for women is to shorten your workouts. Try not to spend two hours in the gym at a time, doing one repetition after another, because while this will increase your endurance, it won’t add to your muscles. The best way to gain muscle mass is by doing shorter, harder workouts.
10. Consume protein both before and after a workout
Remember, it is protein that your weight training will turn into muscle. Consume about 10 to 20 grams of protein within half an hour before your workout and the same just after. 20 grams of protein is the equivalent of about 90 grams of chicken breast or 100 grams of lean beef.
How much protein do you actually need?
Well, average daily recommendation for a woman is 1 gram of protein per 1 kilogram of weight or 0,4 grams per one pound of weight. But if you exercise heavily, then you will need to increase your protein intake to about 2 grams of protein per 1 kilogram of body weight. So if you weigh 60 kg, for example, you need about 100-120 grams of protein a day, if you are exercising.
How to gain muscle mass? Do you have some other tips?
Stay healthy and happy!