You can add about 227 grams of muscle mass every week. If you are consistent, you will have visible results after working out for a few months.Thanks to the high testosterone levels, it is easier for men to add muscle mass.. The hormone is responsible for increasing someone’s athletic performance and endurance during a workout. Nevertheless, a woman can still gain as much muscle mass as a man as they also have testosterone in varying levels.
There are so many advantages for girls with muscles:
• Increase the body’s metabolic rate as the muscles burn calories even when you are sleeping
• Give your body your dream physique
• Muscle does not take as much space as fat, so your clothes will fit better even if the scale reading is still high
• You will have stronger and healthier bones
Different Muscle Groups and their Functions
The body has three types of muscles: skeletal, smooth, and cardiac muscles. Cardiac muscles control heartbeat while smooth muscles are responsible for involuntary activities, such as digestion and breathing. When you work out, you add mass to the skeletal muscles. Working out will improve the function of different muscles, even the digastric muscle, which is responsible for swallowing.
When working out, you have to target specific muscle groups. These include:
• Chest
• Arms
• Back
• Legs
• Abdominals
• Shoulders
The exercises you choose should target different muscle groups. Building lean muscle mass requires that you engage all muscles, including the abductor muscle, which helps you grab, and the supinator muscle of the arm that enables you to lift the weight. You can divide the muscles above (supinator and abductor muscles) into more specific categories for easier targeting.
These categories for girls with muscles are:
• Calves of the lower leg
• Quadriceps of the front upper leg
• Hamstrings of the back upper leg
• Triceps of the back of upper arms
• Biceps of the front of upper arms
• Forearms, which are on your lower arms
• Latissimus dorsi or lats, which are under the armpits
• Trapezius or traps, which are at the top of your shoulders
Most of the exercises you engage in will involve a group of muscles. For instance, when you do bicep curls, you engage the brachialis, the supinator and the brachioradialis muscles. After a good workout session, even the frontalis muscle, which is the muscle on the forehead, will benefit.
Tips to Build Lean Muscle Mass for Women
Lift Weights
The growth of muscles is a response to the demands you place on them. If you need them to grow, you need to increase the stress on them. Lifting heavy weights result in muscle micro-tears. These small tears trigger the body’s repair system into action. Hormones, cells, and nutrients go to the muscles to repair the tears, and this ends up creating bigger muscles. The response aims to help the muscles handle the stress you place on them.
You can engage in workout sets for the best results. Engage in between six and twelve reps in about four sets. The weight you lift should be heavy enough that you cannot do more than 12 reps. As you lift the weights, ensure you assume the right posture. If you cannot assume the right form during the workout, reduce the weight. Lifting weights improperly can lead to injuries. Lifting weights will improve all muscles, including the frontalis and digastric muscle, which are not involved in the lifting.
Plan your Meals Adequately
Proteins are the building blocks of muscles. The amino acids in proteins help repair your muscles after a workout and build the micro-tears on the muscles. As a woman, you need between 1.6 and 1.8 grams of protein for every kilogram of body weight per day. Spread the proteins over different meals during the day. Taking more than 1.8 grams per kilogram of body weight will not give you any value when it comes to muscle growth.
You also need to take in enough calories. In general, women take between 1,600 and 2,400 calories. To add muscles, one needs to add between 250 and 500 calories every day. Determine the calories you take every day to know how much more you need to build muscles.
The vitamins and minerals are also important in muscle recovery after a workout. They facilitate the supply of oxygen and the utilization of nutrients in the body.
Rest
Rest days should be taken seriously. Rest is important for muscle recovery. It is during the rest period that the muscle heals and grows. You need time to rest between your workouts. Take a day off to allow the muscles to heal or exercise a different group of muscles every day. Failure to rest the muscles will make the muscles more susceptible to injuries.
Building muscles also requires you to sleep enough. You will build more muscles if you sleep at least seven hours every day. The amount of sleep needed will vary based on age and several other factors, but you need between seven and nine hours to build muscles.
Observe Consistency
You may need to work out consistently for up to two months before you start seeing any vivid results. It takes a shorter time for some people to see results and longer for others.
You need to train each muscle group at least twice a week. The two workout days should not be back to back to allow the muscles to heal. You need to create a regimen for your workout where you have chest days, leg days, and shoulder days, among others.
Be Informed
You need to engage in compound strength exercises for muscle gain. As you do so, switch the speed of the reps. You cannot do squats every day at the gym, so you need to look for so many other weight exercises.
You need to understand the best way to do these exercises to avoid injuries. You also need to understand how to plan your meals; what to take and when to take them.
