Building muscle can prove to be problematic, especially for ladies. This is mostly due to the presence of lower testosterone levels in women as compared to their male counterparts.
However, with the right weight training, it is entirely possible to gain lean muscles of your desire. Below are some of the tips for building those muscles.
1. Lift Heavy
Stimulate your muscles by lifting heavyweight. Of course, in the beginning, you will have to start with smaller weights to create a room for improvement, usually referred to as an adaptive window.
Muscles typically respond fast to resistance exercise in beginners owing to the adaptive window being large. Do not stick with the weight you are comfortable with as this will hinder the chances of making progress in your muscle-building journey.
For you to note change, you need to challenge your muscles to accommodate more. Do not underestimate your strength. However, pick a weight that you can comfortably lift without hurting yourself.
2. Sets and reps
In case you are wondering, sets and reps refer to the number of times you perform a given exercise. A rep is the number of times you repeat a specific exercise while a set refers to the cycle number of reps that you complete.
To create lean muscles, in the beginning, your reps are bound to be easier to follow, but as you increase weight, your reps drop.
It is because your muscles take time to accommodate new loads. A tip would be to work out 3-5 days in a week and focus on strength training on alternate days to give your muscles ample time to recover.
3. Choose your exercise and properly exercise
There are numerous exercises you can perform to gain the muscles you desire. Perform tasks such as squats, deadlifts, and overhead press because these require larger muscle groups.
It enables you first to use higher energy on these exercises then, later on, perform those requiring lesser energy at the end of your workout. It is where HIIT (High-Intensity Interval Training) comes in.
It includes fast and vigorous moves for about one minute with 10 seconds rest between the sets. These quick exercises focus on muscle fibers, which aid in muscle building.
Exercise is very vital to build muscles, but without the proper diet, all your efforts at building muscles will end up futile. Below are some of the dietary measures you need to observe:
Include enough protein in your diet
Muscles are made up of proteins. During vigorous exercises, tissues undergo tear. Thus, proteins are essential for rebuilding them. Your digestive system breaks down these proteins to amino acids, which are the building blocks of muscle tissues.
Normal women require 0.8 grams/kg of body weight. However, to build muscles, you need around 1.7-1.8 grams of protein /kg of body weight. Some of the rich sources of proteins include; chicken breast, eggs, lean meat, fish, soy chunks, and milk products such as cheese.
Add good carbs to your diet
By good carbs, we mean the right nutrient-rich carbs and in the right amounts. Carbohydrates are energy-giving foods; muscles require energy to contract and relax.
Consequently, you also need the energy to pull through those work out schedules without too much fatigue. Consume these carbohydrates before working out, and you are sure to have enough energy supply through your workout. Some of the rich nutrient carbs are whole grains.
Consume healthy fats
Healthy fats are necessary for your body to absorb fat-soluble vitamins and also gain energy. Enough calories in your diet should help accelerate your muscle gaining process. You require these calories to fuel your daily activities and workouts.
Sources of healthy fats include nuts, avocados, and ghee. Foods that contain omega-3-fatty acids such as fish are essential in that they lower inflammation in the body. Thus, they quicken the recovery process in your body during rest.
As you focus on gaining muscles, keep in mind that it is a process. However, with the right workout schedule and diet, you will be able to gain muscles.