How to gain muscle mass to the girl: power, menu, exercise

The Question “How to gain muscle mass girl?” of concern to many members of the fairer sex. If you want to purchase a beautiful, toned and uploaded the body, then this article is for you.

We consider the basic principles that will help achieve the desired ideal, and also pay attention to the main problems that arise in building athletic bodies.

How to grow muscle?

Before talking about how to build muscle muscles, it is important to understand a little physiology of growth.

Perhaps many have heard that muscles are made of special types of proteins, primarily actin and myosin, and their subtypes and supporting minerals. These muscle proteins and enzymes hormones are created and restored from available of free amino acids 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 also could get them by destroying their own proteins, when there is a lack of dietary protein.

Muscle protein is in a constant state of metabolic turnover. This means that during the day the body constantly breaks down the muscles and rebuilds them. This process is a normal part of daily energy expenditure and it is essential to maintaining and strengthening strong, healthy muscles.

The Consumption of food slows the breakdown of muscle protein and initiates the synthesis exercise increase this effect. Therefore, eating protein foods and exercise (especially strength training) are important aspects of building muscle mass.

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How to quickly gain muscle mass girl

Of Course, using a properly constructed training program. During the execution of sport exercises is necessary to actively use the additional weight in the form of dumbbells or barbells.

It is Possible to allocate the first principle – “resistance”. This term means the following: overcoming resistance, which provides sports equipment, we can work out every muscle in the body. All types of exercise-resistance, whether it be barbell, dumbbell or kettlebell, will lead to an increase in strength and endurance, this way will help in achieving exactly this goal.

There are two main indicators that affect muscle growth: the load and volume. The load depends on how many pounds you are able to lift (how heavy dumbbells). Over time you should increase the total load. For example, you can begin 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”. The gist of it is that you gradually take heavier weight.

The Volume is the number of repetitions of exercises during one workout. So when you do squats 3 sets of 5 times, the total volume is 15 reps. If you did 4 repeat 15 times, then you will have 60 full reps. Thus, it is possible to increase the volume of performed exercises.

As you can see, the answer to the question "How to gain muscle mass girl?" is very simple: increase the load and volume of performed exercises.

There are so many designed to zoom in and study each muscle group. But their main principle-the use of additional weight. You can do standard lunges and squats, but when using a dumbbell the muscles of the legs and buttocks will grow much faster. The same rule applies to the increase in biceps and triceps brachii.

Training Program - universal or individual?

Every program is tailored to meet the individual characteristics of each girl. However, exercises on the muscle mass are General and universal.

• Any exercise starts with a good warm-up. It is designed to warm up muscles and joints, in order to avoid unwanted injuries.
• Work on the leg muscles the most energy intensive. This is because the triceps muscle of the leg is the largest in the whole body. Work through it with the help of lunges and squats.
• For pumping of the muscles of the arms and back should be doing deadlifts dumbbells or a barbell.
• Muscles swinging the usual UPS upper body.

What to eat to gain muscle mass girl

The Optimal diet for muscle growth must have a large amount of protein. How to gain muscle mass girl? Food will be one of the answers to this question on composite steps in achieving this goal.

So how to eat to gain muscle mass girl? Women involved in strength training should every day to eat a 1.7-1.8 grams of protein per kilogram of body weight. For girls, which weighs 64 kg,the daily dose of protein is about 115 grams. It needs to come from meat, dairy products. For vegetarians source of protein can serve as pea or hemp. These proteins are called “full”. The reason their use is so important, is that only the essential amino acids, which are abundantly found in the ‘complete’ protein, stimulate muscle protein synthesis and prevent the destruction of joints.

How much protein needed for muscle growth?

Proteins are the main facilitators in the search for the answer to the question “How to gain muscle mass skinny girl?”. The above was announced by the figure of 1.7-1.8 grams of protein per one kilogram of body weight. But this is the lower bound of its use for growth of muscles it can slightly improve. What are the benefits of a higher consumption of dietary protein?

• It is more thermogenic than carbohydrates or fats, therefore can help burn more calories.
• More saturated, so it helps to control appetite and will not be stored by the body in the form of fat deposits.
• Is the source of energy for muscular work, it can be used as a “fuel” training.
• Can help to prevent the growth of sugar in the blood or its decline, because it converts to glucose more slowly than carbohydrates.

Calories and muscle mass - enemies or allies?

The Increase in calorie consumption, as a rule, confuses and scares some women, especially those who are accustomed to the diet and limit their consumption. But in order to build muscle, a trainer suggest to increase the number of calories eaten for optimal balance.

During periods of excess caloric deficit, the body begins to consume needed energy from muscles. The symptoms of a caloric deficit:

• The Body is not recovered after a workout and overly sore after it.
• There is a lot of fatigue.
• No desire to go to the gym.
• In a Bad mood and sleep disorders.

Support caloric balance or excess?

This is not an optimal condition for muscle growth. During periods of energy balance constant breakdown of protein does not increase muscle mass because of the caloric enough to sustain as metabolic requirements, and increase in muscle mass.

A Surplus of calories is a faithful assistant in muscle mass, but at the same time may appear a small amount of body fat. But it should not be too much. So are the weight lifters and bodybuilders. For some time they are gaining mass, while not forgetting about the training and shake the necessary muscle groups. Then they sit on a rigid diet, called “drying” and get rid of extra fat. In the end, they have a beautiful body and precise contours of every muscle. The only way a girl will gain lean muscle mass. The first step is to work the muscles, and then they “dry”.

How to determine the amount of food you can eat

Hands – a universal tester to determine the one-norm of food consumed.

• Use your palm to determine the necessary amount of protein.
• A clenched fist to determine the amount of vegetables.
• Bent in the form of “bowl” the palm to determine the number of carbohydrates.
• Thumb to determine the required amount of fat.

Based on 4 meals a day, we offer the following scheme of food to gain muscle mass girl:

• For people who have low level of physical strength and volume of training - 1/2 “Cup” of carbohydrates, 1 “palm” protein, 1 "fist" vegetables, 2 "thumbs" fat.
• For people with a high metabolic rate and physical strength - 1 “Cup” of carbohydrates, 1 “palm” protein, 1 "fist" vegetables, 1 “thumb” fat.
• For people with slow metabolism 2 “Cup” of carbohydrates, 1 “palm” protein, 1 "fist" of the vegetables, 1/2 “thumb” fat.

This is good General advice, 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 gain weight, try to reduce the amount of carbohydrates and fat. But in any case do not give up entirely on carbs and fats. They are indispensable assistants in the fight for the beauty of the skin and hair.

How to gain muscle mass to the girl: power, menu

Breakfast (optional):

• Boiled eggs-3 pieces.
• Oatmeal - 1/2 Cup.

Morning snack (optional):

• Smoothie.
• One medium Apple.

Lunch (optional):

• Lean meats (poultry, beef, fish, etc.) – 200 grams.
• Brown rice - 1/3 Cup.
• Fresh vegetables - 1 Cup.

After a workout (optional):

• Smoothie.
• Almonds (or cashews, peanuts, walnuts, etc.).
• A banana.

Dinner (optional):

• Lean meats (poultry, beef, fish, etc.) – 200 grams.
• Fresh vegetables - 1 Cup.
• Avocado.

To gain muscle mass girl, you can eat sated and diverse.

Conclusion

As you can see, the answer to the question “How to gain muscle mass girl?” is quite simple.The main thing - to observe the following principles:

• Eat high-protein food, but it does not forget about carbohydrates and fats;
• Systematically perform physical exercises using additional weight, which eventually should increase;
• To increase the volume of training.