How to Gain Muscle Mass For Skinny Females [MUST READ]
Muscles aren’t just for men. Women can have a muscular body too while still looking exceptional. When you’re a skinny woman this may be harder to achieve. It takes time and dedication to build up your muscles.
It may be impossible to realize at first but when you see the results after a while you will know it’s worth it.
How to Build Muscle for Skinny Women
Step 1: Beginning a Weight Training Program
If you’re new to training you need to ease your way into this. Start with two weight lifting sessions per week.
Don’t over exert your muscles. Keep to the weight limit you can hold. You can strain or pull the muscles if you push them too hard. It will take a long time to recover.
Once you gain more strength you can increase your training sessions and weight limits.
Step 2: Focus on a Muscle Group for each Workout
By the end of each week you should work out:
- Your arms (biceps and triceps)
- Legs (calves, quadriceps, hamstrings & glutes)
This allows your body’s muscles to progress simultaneously. Interchanging the muscles between workouts allow your muscles to recover better instead of straining them too much.
Step 3: Low Repetition Training and Heavy Weights
Change your training sessions to where the weights are heavier than what you’re used to. These weights must allow you to complete 6 to 8 repetitions. Complete at least eight to 10 exercises per session.
This workout allows you to build more muscle mass. If you can easily complete the session and can do more repetitions then you’re improving on your endurance rather than building new muscle tissue.
Step 4: Muscle Recovery
You need to factor in time for your muscles to recover.
You can do this in three ways:
- Take a two to three minute break between each workout
- Wait at least 48 hours to work out the same muscle groups again
- You can take recovery days to help your muscles repair themselves and grow
Step 5: Eating a Well Balanced Diet
Your diet needs all the vitamins and nutrients that help you gain muscle mass:
- Eat protein for muscle growth
- Increase your calories to support your weight so you don’t lose too much weight with training
- Eat good carbohydrates to provide you with the energy you need
Tips for Skinny girls
Foods to Prevent Sore Muscles
Your muscles might be sore the day after a training session. These foods help with muscle soreness and recovery:
- Cottage cheese
- Nuts and seeds
- Sweet potato
- Green tea
What Prevents Muscles from Growing
Remind yourself of some facts to keep playing it safe:
- Over working yourself won’t bring the results faster.
- Over training and too much cardio won’t help with muscle mass.
Water and Sleep
Drink plenty of water to help curb your appetite. Get plenty of sleep. People that sleep less than seven hours a night most likely have fat around their mid waist.
How to get Curves if You are Skinny
Increase Your Cardio Workouts
Increase the amount of cardio or aerobics you do to lose weight and to tone your muscles. Have a cardio session for at least 45 minutes.
If you want curves faster you can switch between a 30 minute workout to an hour workout. It helps with toning and weight loss.
This helps reduce fat immensely. You need to have a high intensity interval training. This is practically having a hard core training session followed by an intense activity.
Example: Run fast for one minute then walk for two minutes. As your fitness improves increase the minutes.
Balance upper body workouts with the lower body to help you obtain a curvy body. Ensure these workouts target different muscle groups. You can do:
- Running on the treadmill