HOW TO BUILD MUSCLE FAST FOR GIRLS?
Some girls and women restrict themselves in the fear that they will start looking bulky and it might seem that they have put on weight so they stick on to cardio machines. But it is also important for a girl to build up muscles also with keeping a lean body, and the same is desired by every girl. However, they need to add more exercises in their daily workout to gain muscles faster. Girls with muscles have an increased metabolic rate because muscles help in burning calories even when the body is at rest.
To gain muscles faster a female needs to hit heavyweights and not just stick to the cardio machines. Lifting up heavyweights will start muscle building faster. Lifting heavy weights should be done in repetitions or in sets like 6-12 reps for faster muscle growth. A working-out female needs to add proper nutrition to her diet so that her heavy weight lifting helps her out at a faster rate.
Proper nutrition requires more protein which is one of the essential things in muscle building, more calories should be taken like between 1600 to 2400 calories per day. Micronutrients like vitamins minerals should also be increased. So summing up the mentioned step states, for faster muscle build-up for females requires proper nutrition with heavy weight lifting along with rest which is also required and is one of the key elements in muscle building.
HOW TO BUILD ARM MUSCLES FAST FOR FEMALES?
Arm muscles take time and consistency to build up with adequate nutrition and rest. Hence females can add some exercises like
- Dumbbell shoulder press which is an effective shoulder and arm workout and helps in building shoulder muscles.
- Resistance band shoulder presses which are the same as dumbbell shoulder presses just involve a resistance band.
- Dumbbell triceps kickback which helps to build up triceps muscles.
- Dumbbell bicep curls which is a very good exercise for building bicep muscles and also lower arms.
- Dumbbell side to front raise, this involves whole arm workout including shoulders, triceps, and also the biceps.
HOW TO BUILD LEG MUSCLE FOR FEMALES?
Leg muscles are equally important for Girls with muscle because it gives a proper shape to the lower body with stronger and muscular legs. Thus, to build leg muscles a female needs to the following workouts with consistency:
- Clams– this exercise is very helpful and can be done along with lifting heavy weights and deadlifts and squats before starting leg workouts.
- Crab walk- This exercise has an impact on the stability of the legs and also strengthens hip abductors and muscles which are deep in the pelvis region. It also helps to strengthen knees and ankle stability.
- Other exercises- this includes normal exercises like the glute bridges, squats, foam rolling which is an effective exercise for calves and stimulates increased blood flow in that part.
- Barbell deadlifts- it is a very good exercise that helps in providing strength to the whole body and hits more effectively the back of your legs providing core strength and stability.
- Leg press- this exercise is mainly effective for your quads, hamstrings, glutes, and calf muscles and.
- Leg extensions- quadriceps is the target part and helps to build up thigh muscles, a very good lower body exercise for the strength of the legs and muscle builds up.
HOW TO INCREASE MUSCLE MASS FOR FEMALES?
Muscle mass has something to with eating habits. That means your diet must contain the proper nutrients for your muscle to grow in mass. Women need to eat a healthy and protein-rich breakfast which helps them to stay fit all day till the other meal and also helps to build muscle mass. Eating every three hours, can add up more mass to your muscles and boost the growth of muscles.
Girls with muscle require to eat protein in every meal, this will increase the muscle mass. Protein intake should be a minimum between 150 grams to 300 grams per day as per your normal body-weight. Drinking plenty of water is also required to boost up muscle mass.
HOW TO INCREASE MUSCLE GROWTH FAST FOR THE FEMALE BODY?
Females can increase the growth of their muscle with discipline life which includes heavy workouts with heavyweights as well as without weights, this helps a normal girl as well as Girls with muscle to increase muscle growth. They also need to take more protein and calories to boost more muscle growth in their body. Girls with muscle must also take proper rest to relax their muscles for the next day’s work out, resting helps the pumped muscles to grow even faster, the best way to rest is sleeping for at least 8 to 10 hours at night.
HOW TO BUILD MUSCLES NATURALLY FOR FEMALES?
Naturally, women need to add bodybuilding foods to their diet and they need to indulge them in household works where they require lifting heavy objects. They can practice other works also where movements are required. Eating protein-rich foods is compulsory even to gain muscles naturally. Females can also use additional testosterone and anabolic steroids to gain muscles. Eating fruits and vegetables and mostly boiled foods help gain muscles. They can add walking and run as a daily workout. Walking helps in building leg muscles and calves.
WHAT SHOULD A WOMAN EAT TO GAIN MUSCLE?
Girls with muscle need to have proper and adequate nutrition in her diet so that she can boost up mass and muscle gain. This is only possible when you add protein-rich foods and calories to your diet. An average of 150 to 300 grams of protein is required for a normal woman as well as high amounts of calories. Foods like eggs, salmon are healthy as well as muscle building and provide overall nutrition to the body. Chicken breast, Greek yogurt, tuna, lean beef, all these food items add to your muscles and help you to stay fit and healthy. Vitamins and minerals are also important.