Not every woman working out in the gym is doing it to become in shape. Some people go there
to bulk up. Gaining lean muscle might be a great idea because it will help you shape your body
and make it appear fuller and more proportioned.
There is tremendous controversy over women’s ability to gain muscle. Will I have a
bodybuilder’s build? Is it possible for me to fit in my clothes? In actuality, women should
increase their lean muscle mass. Muscles have mitochondria, the component of cells that
produces energy and speeds up metabolism.
But if you want to achieve these results, you must approach them properly. We are here to provide
you with advice on building muscle as a result. Below are 6 tips to follow:
Lift More Weight
No, weightlifting is not a masculine activity. You see, males and women have the same
muscular groups. Hormones are what separate them from one another.
Men typically bulk up more than women because of this. Therefore, don’t be afraid to lift weights
and choose an appropriate weight for you. Start with 2.5-kg dumbbells and increase weight
gradually.
Consume Enough Protein
Protein in muscles is broken down by weightlifting and HIIT exercises. Protein is necessary for
muscle repair. Muscles can be built and repaired with the use of foods like fish, chicken breast,
soy chunks, beans, nuts, seeds, lentils, eggs, and mushrooms.
Have Pre- and Post-Workout Meals
You’ll perform better during and recover more quickly from your workouts if you eat before and
after them, respectively.
A pre-workout breakfast high in carbohydrates and moderate in protein will provide your body
with the energy it needs to lift weights. After exercising, eat a protein-rich meal to help your
muscles recover and rebuild quickly.
Choose the Right Moves
Whether you are using bodyweight workouts or weightlifting, you must select the correct types
of exercises if you want to grow muscle.
As a result, you must include push-ups, pull-ups, squats, shrugs, curls, triceps dips, deadlifts,
lunges, and chest presses in your exercise routine. These exercises are some of the best for
developing muscles because they all concentrate on multiple muscles at once.
Pay attention to your reps and sets
The quantity of sets and repetitions is important. The number of sets and repetitions you choose
must take into account the weight you’ll be lifting. The ratio between your weight and reps
should be inverse.
Add HIIT to your daily routine
Choose a group of five to six high-intensity exercises, such as burpees or high knees, and
design your own circuit. The circuit may accommodate countless different exercises. According
to 2017 research in the Journal of Science and Medicine in Sports, HIIT workouts are among
the greatest equipment-free ways to build leaner muscle.
