Everyone knows that the genetic makeup of men and women are entirely different; which is why it’s so much harder for women to gain lean muscle as opposed to men. I know there’s a Science to transforming your body into lean muscle, but if I’m honest, I’d have to say that I ‘ve seen many men be able to eat whatever they want, as long as they’re in the gym religiously, and still be able to maintain their muscle mass.
RELATED: Muscle Gain and Nutrition: Top Ten Foods for Healthy Muscle Gain
The first reason is that everything we eat goes directly to our midsection and hips if not both! For most women, if they aren’t active physically, you can pretty much see that just by looking at specific areas of their body. To me, this could only mean that we, as women, have to work twice as hard to make sure we keep our eating habits under wraps as well as busting our butts in the gym.
One thing for sure is that whoever coined the phrase “you can’t outwork a bad diet” definitely weren’t talking about men. They should have just flat out said: “women can’t outwork a bad diet!” But that’s okay because this article is going to outline a workaround for women to help gain lean muscle fast.
The best part about this article is that you won’t have to experiment or try a million things because everything you need will be right here!
You are what you eat!
When eating for a specific goal (whether it be weight loss, muscle gain or something entirely different), it is important to remember that nutrition is crucial!
Dieting is a big fat No! No!
Anything that restricts your caloric intake forces the body to seek other sources of energy and when you don’t eat enough your body is unable to grow or maintain lean muscle.
Eat your carbs!
Carbs are your body’s favorite energy source! I even suggest eating more carbs on the days you’re going to lift heavy. It’s critical that you feed your muscles. Lacking essential nutrients will starve your muscles, and that’s the last thing you want to do. You also have to make sure you’re eating a proper amount of protein because this is what helps with muscle repair and growth.
If you are still unsure about what you’re supposed to eat, I suggest following up with a personal trainer or a nutritionist to find out what you should be eating and exactly how much of the recommended foods you need to consume for your body to be able to achieve the desired results.
Hydrate! Hydrate! Hydrate!
If you don’t like water, that just means that you need to get creative! I can’t stress this enough. Proper hydration is a must and believe it, or not water is our body’s most critical nutrient. Water is responsible for the balance of all the body’s systems (heart, kidneys, brain, and muscles).
Additionally, water provides healthier teeth, more youthful joints, and more vigorous skin. Water is also used for weight loss, flushing out toxins from your body and you guessed it, building lean muscle!
How does water help to build lean muscle?
I thought you’d never ask. Without water, nutrients are unable to be transported to your cells, and you can forget about being able to flush out waste. In a nutshell, for your muscles to contract you need water. Without the proper amount of water for your muscles, you are more likely to experience cramps and loss of muscle tone!
Weights! Hustle for that muscle!
Ladies don’t be afraid to lift weights. Lifting weights won’t make you look like a man (which is one of the most significant concerns of women today). To gain muscle mass and promote muscle growth in women it’s a must that women complete compound muscle strength exercises (burpees, jump squats, deadlifts, etc.); this helps with the breakdown of muscle fibers which opens more room for building and growing your muscles.
Don’t be afraid to lift heavy!
When you lift heavier weight than usual, it forces your body to produce testosterone which promotes muscle growth. (Example: If you’re comfortable with squatting using 20lb dumbbells then nine times out of ten that’s your body’s way of telling you to move up, in weight, a little). Nothing outrageous, just a little bit more than you usually would; try squatting with 25lb oe 30lb dumbbells instead. Don’t be afraid to challenge yourself!
Incline is your new best friend!
Keep cardio to a minimum and at an incline. Your goal should be to lift more than you do cardio. A general rule of thumb when gaining is: never do cardio before your actual workout; you’re going to need all of your strength for the weights you’ll be lifting and the muscle you’re trying to pack on!
Sleep.
Yes, it’s just that simple! By merely sleeping for a minimum of 8 hours per night, your body can produce a growth hormone and protein synthesis which are both extremely beneficial when trying to gain muscle.
Combine the techniques mentioned above in your regimen, and you’re sure to see changes. Good luck!!!
