How to quickly gain weight for females?
Many girls who are just starting their way in bodybuilding are faced with the problem of weight gain. And many of them are asking how to gain weight for skinny girls. Due to physiological characteristics, the percentage of muscle mass in girls is lower than in men. And, accordingly, the percentage of fat mass also differs - in women it is higher. The reason for this is simple - adipose tissue is a depot of energy that the female body needs for pregnancy and lactation.
In addition, it is easier for a girl to get rid of excess fat than to gain muscle mass. But there are techniques that can help female bodybuilders gain weight. In this article, we will look at the working methods of how to gain weight for females.
Physiological features of weight gain for females
The structure of the female body is similar to that of the male, but it is much more difficult for women to gain muscle mass. Therefore, to achieve similar results, women need to focus more on their diet and exercise regimen than men. The female body also goes through changes that are unknown to men, such as pregnancy and menopause.
The female body does not respond as well to strength training as the male body, this is due to low testosterone levels. Most women are indeed able to significantly increase muscle mass in a few weeks through strength training and a balanced diet.
General rules of weight gain
Firstly, a girl who is just starting her way in bodybuilding should get acquainted with the basic concepts. All work on muscle relief in the gym can be conditionally divided into two periods. The first is weight gain. During this phase, the athlete follows a high-calorie diet. An athlete who is interested in how to gain weight fast in 1 week does not limit himself to food. In the course, as a rule, there are high-calorie dishes rich in proteins and fats. But athletes do not refuse carbohydrates during this phase either. After all, carbohydrate food is a quick way to increase the calorie content of the diet.
A quick way to supplement your diet with calories is with protein shakes and smoothies. The so-called liquid calories will help if the athlete has not reached the desired calorie intake for the day. Of course, you should not eat fast food and other unhealthy foods, although they can significantly increase the calorie content of the diet. It is worth remembering that we ourselves provide the body with material for building muscle mass. And it is worth making sure that the food is of high quality and varied.
The second stage is drying. During this period, the athlete gets rid of excess fat mass. It is during the drying process that athletes wonder how to lose fat quickly. Most often, a high-protein diet is used, a strong decrease or a complete rejection of carbohydrates. But, oddly enough, the keto diet is acceptable for the drying period. The principle of its work is that there is a decrease in carbohydrate consumption and their replacement with fats. Learn more about the keto diet and how fast do you lose weight on keto in this article.
Weight gain workouts for females
There are several features in weight gain workouts for girls. First, a bodybuilding girl should do different exercises to train different muscle groups. You can train every muscle group in your body by doing a variety of exercises throughout the week. After you've trained your muscles with this strategy, they should rest for 48 hours. Your muscles grow when you rest, not when you lift weights.
Second, while cardio isn't considered effective for muscle growth, the same can't be said for swimming. Swimming is a great cardio exercise that also builds your upper body muscles. There are also special aquatic exercises, such as ball exercises or core muscle groups. Even basic resistance training like walking or running in the pool is a great way to build muscle in parts of your body that you would normally neglect when doing strength training.
The third principle for gaining weight in girls is working with a lot of weight. Do not be afraid to exercise as much as possible. Choose a weight with which you can complete 5-6 reps. The exact weight you choose depends on your strength at the beginning. Do three strength exercises regularly. This includes abdominal exercises, squats, and weight lifting. Do 3 sets of 5-6 reps. Rest 2–3 minutes between visits. If done correctly, 2-3 minutes of recovery time should be sufficient.
But it's worth remembering that lifting close to your maximum weight requires the correct technique and carries a higher risk of injury. First, work hard on your technique and strength, and only then increase the weight.
Nutrition for weight gain for females
Eat enough calories and consider how much you shed during exercise. Women are advised to consume between 1,800 and 2,000 calories per day. If you burn 300 to 500 calories during your workout, you need to eat more throughout the day. Eat protein-rich foods before and after exercise. Protein helps build muscle, while carbohydrates provide energy and help proteins reach the cells they need.
For many, eating a lot is one of the most enjoyable aspects of gaining muscle mass, but you need to be careful. Keep track of how often you snack and what you eat. Many of the nutrients you need to gain muscle mass can be obtained from regular food, but protein shakes can be an acceptable substitute. Sweets and fatty foods only keep you energized for a short time, so it's best to eliminate them from your diet. It is important that the body has enough vitamins, minerals, unsaturated fats. Multivitamins and special complexes for athletes help restore their deficiency.
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