How to quickly gain muscle mass girl

Many thin girls come to the conclusion that it is not so easy to gain mass. They do not want to look excessively exhausted, however, their rounded cheeks do not suit them either. To acquire beautiful forms, to make the body more prominent, sporty and attractive, you need to build muscle. This is not difficult to do, but you need to be patient and disciplined.

Physical activity

Where will the muscles come from if you don’t train them? Indeed, to build muscle, you need to regularly engage. But the question is very important, what kind of sport to do?

1. Look at the track and field athletes. Take a look at the sprinter - he is prominent, his muscles are huge. At the same time, pay attention to the marathon runner - he looks drained, there can be no big powerful muscles there - with them he will not be able to run more than 40 kilometers.Therefore, choosing a sport and 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, workouts should be of moderate intensity, but very long. If on the contrary, you are too thin, and you need relief - do not last long, not more than an hour, but at the limit of your strength capabilities. As a sprinter - quickly, 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 must immediately throw off all cardio - dancing, jogging, cycling, aerobics, jumping rope. These types of physical activity should not prevail in your training, they can only be a warm-up phase. It is best to build muscle fit gym with weight training equipment.
3. Muscles do not grow during exercise, but during sleep, any trainer and bodybuilder knows this. Therefore, between workouts should be full breaks. It is very important to comply with sleep patterns - at least 7-8 hours every day. It makes no sense to do it daily, the muscles should have time to grow and recover. In addition, daily workouts exhaust you, and you can quickly lose all your enthusiasm.The most optimal mode - to engage in a day.
4. When performing exercises you need to observe the following rule. 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 make more approaches. Strength training - this means that it is not endurance that is training, but it is strength. Only in this case, the muscles begin to grow.
5. You need to do it diligently, each time being at the limit of your abilities. If you want to change, have to sweat.

Exercises for gaining muscle mass

1. The first, basic, and most important rule for gaining muscle mass is lifting the bar from a standing position, that is, deadlift. This exercise builds up muscles of the whole body, it cannot be ignored. In order not to strain and not hurt your back, you need to start with a small weight. If you can, it is better to consult with a trainer, 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 the shoulders.This is another effective exercise that pumps a large group of muscles - legs, abs, back, shoulders, arms. Men are also squatting with a barbell, but for women there are some nuances in performing this exercise. To build muscle the girl needs to perform squats with a barbell with legs wide enough. In this case, well pumped priest. If, however, perform squats with narrowly set legs, the front part of the thigh is more swaying, which is not very nice and natural for a girl.
3. If your back does not allow you to do squats with a barbell, you can pump the leg muscles using the bench press on the simulator with your legs. There are several types of simulators, but the whole principle comes down to the fact that the girl is in a lying or sitting position and pushes away a lot of weight from herself. This exercise works well on the legs and buttocks.
4. Another popular exercise for building muscles of the hips and priests is lunges. We stand on the supporting leg, and throw the second one forward and lean on the bent front leg. We return to the original position. You need to do at least 20 repetitions for each leg.To burden you can pick up a dumbbell or barbell on his shoulders.
5. To pump the muscles of the back and arms, you need to perform pull-ups. However, many girls can not pull up, because it is quite difficult for them to lift 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 resistance force of the simulator and choose the optimal load. This exercise perfectly works the muscles of the back, arms and forearms.
6. One of the basic exercises to strengthen the muscles of the chest and arms is to lift the weight lying down, that is, press the barbell while lying down with a narrow grip. It is very important to keep your hands close together, this is a very useful and effective exercise.
7. To improve the relief of biceps and triceps, you can perform an exercise lifting weights for biceps. It can be done with a barbell or with dumbbells. The exercise is performed while standing, you need to lift the weight to the chest, bending the arms at the elbows.
8. To pump calves, you need to stand on the step with toes, and then raise and lower the heel. Thus, the calf muscles are pumped.To make the exercise as effective as possible, you can take in the weight.

You need to combine exercises to give all muscle groups a chance to relax. For example, today we pump our 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 coach.

An increase in muscles is micro-breaks (so they hurt after a workout), which are subsequently filled with new tissue. And in order for breaks to occur, it is necessary to give a large load on the muscles each time. That is, if you want to build muscle mass, you need to increase the weight with which you work, each time making a small progress.

Nutrition rules for building muscle

This is another important aspect in building muscle. Nutrition and exercise are the two main pillars on which muscle mass is based. To make your body relief, you need to follow a few rules in the adoption of food.

1. To build muscle the body needs a sufficient amount of food.However, because we do not need a stomach, saggy sides and cellulite hips? Therefore, food should be healthy, balanced, high-calorie, but correct. No cakes, sweets, soda and buns.
2. Two hours before the workout and one hour after the workout you need to eat carbohydrate foods - cereals, pasta, potatoes. Immediately after a workout, you need to eat a protein product - kefir, yogurt, a piece of lean chicken or fish, nuts. You can drink a special protein-carbohydrate cocktail, or just eat a banana.
3. There is a need often, but in moderate portions. To the 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 that are found in berries, fruits and vegetables.
5. If you want a spectacular result, drink protein shakes, the composition of which is specially designed for nutrition and muscle growth.
6. The accumulation of muscle mass is an energy-intensive matter, therefore, in order to provide the body with enough nutrition, it is necessary to ensure sufficient caloric content of foods. If we normally spend about 1200-1400 kilocalories per day, then in the mode of building muscles we need to consume 1700-1800 kcal.

Visual menu for a set of muscle mass

To have a visual idea of ​​what, how and when to eat, to gain muscle mass, we present an exemplary menu for the day.

1. An empty stomach is worth nothing, right after waking up it is better to drink a glass of pure, non-carbonated water. Breakfast is better not earlier than half an hour after waking up.
2. Breakfast should be nutritious. For example, oatmeal with milk with a banana or grapes. Also need a serving of dairy product - half a glass of yogurt or yogurt.
3. Snack between breakfast and lunch is also necessary. It is best to eat some rice or buckwheat with a small piece of lean meat.
4. Lunch can be varied. A portion of soup (lean broth), durum pasta, vegetables, bread.
5. The second snack is similar to the first, but here you need to pay more attention to protein foods.
6. Dinner should consist only of protein foods, so that the muscles are prominent and "dry". This means that dinner is best to eat cottage cheese, eggs, chicken breast, beans.
7. If you can not live without sweet, it is better to eat it immediately after exercise, in this case, the calories will go to the muscles, and not to fat.
8. Training is best done between the second snack and dinner. Immediately after a workout, you need to eat something nutritious, however, a full meal can be no earlier than one hour after the end of exercise.
9. Between meals and during exercise you need to drink as much water as possible. During the day you need to drink at least two liters of pure liquid. Teas and soups are not taken into account.
10. Sleep in a cool place 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 be similar to men. I want to dispel doubts. With all her desire, a woman without special anabolic steroids cannot be like a man. After all, the hormone testosterone is responsible for musculature. In the female body is very low testosterone, which is simply not enough to build a huge muscular body.

But after all there are girls-bodybuilders who sparkle impressive forms on the catwalks. We are forced to notice that these representatives of sports culture accept an additional portion of testosterone from the outside.A side effect of such anabolic steroids is increased hair growth on the face, a change in voice, and other signs characteristic of men.

Therefore, do not worry that you will become masculine. Increasing the natural muscle mass, you will gain a beautiful, elastic, 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