Even though some women are looking to lose weight others actually want to add a few pounds. To specify, not just any pounds, women typically want to gain lean muscle. Nevertheless, weight gain comes down to caloric intake versus caloric output. However, there are some other factors that can help so that you put on muscle in the healthiest and most efficient way. When you’re in the gym working out, you are breaking down your muscles. On the contrary, out of the gym they recover and grow via diet, sleep, and hydration.
If you want to maximize muscle growths take a look at this two-part plan.
Inside the Gym
- Up your rep speed. A perfect way to place more stress on your body is just to complete your reps faster. Remember that a good pace is one repetition every two seconds. What is more, you should still be able to maintain your form.
- Stick to low-impact, light cardio. You shouldn’t do much of it. However, cardio gets your blood flowing so that your muscles are receiving more oxygen, and this leads to muscle growth. If you want to increase your muscle mass then you should always be lifting more often than doing cardio .Therefore you need to train three times a week, and one day of light, low-impact cardio—no six-mile runs. You also have to know that you shouldn’t do cardio before your strength training session because this can fatigue your muscles, and you’ll sacrifice form and increase risk of injury.
- Do strength exercises that are compound muscle movements. To clarify, do moves that utilize multiple muscles and multiple joints at the same time. Namely, exercises include squats, lunges, dead lifts, cleans, burgees, walking lunges, and ply metric moves like jump squats and box jumps, and can be performed with our without weights.
- Lift heavier weights. As mentioned before you should train like a man, look like a lady. You shouldn’t be afraid of bigger weights. Therefore, in case you’re doing a back squat comfortably with just a bar, add 5 to 10 pounds to each side. However, if you are doing eight to 10 reps of any move comfortably, that’s a good sign you should increase your weight. For bodyweight moves, do more reps.
Outside the Gym
- Time your carbs. If you want to maximize muscle recovery you should eat more carbohydrates at breakfast and immediately after your workout. You need to get a liquid carbohydrate and protein drink into your body to help replenish your glycogen stores as fast as possible. Accordingly, this has proven to restore muscle recovery, increase lean muscle gains, and increase growth hormone levels. Additionally, if you want to make sure you keep your calorie intake up during your cardio session, just sip on a carb-rich or calorie-rich. For the rest of the day just eat lots of color and protein.
- Hydrate, hydrate, hydrate! You need to drink half of your bodyweight in ounces of water daily and in this way your muscles will stay full and saturated.
- Sleep. Remember that after each workout, your muscles use the nutrients and water you’ve ingested during the day, and will work during your sleep in order to build and grow your muscles. Therefore remember not so skip sleeping!