Ways to increase muscle mass for women

The comparison between losing fat and gaining muscle is at a higher level than losing weight, and girls who lose fat and gain muscle are also regarded as "treasures". The reason is that there are great differences between men and women in terms of health and physical fitness. For example, the amount of testosterone directly determines the amount of muscle. The testosterone secretion of adult men is 10-20 times that of adult women. But for this reason alone, it is known that it is more than 10 times more difficult for women to lose fat and gain muscle than men.

Today, Captain Mei Rui provides new tips for ladies who want to lose fat and gain muscle from the aspects of training and diet~

1. Eat enough

Just as you cannot build tall buildings without brick kilns, you cannot build muscles without heat. During the fat loss and muscle gain phase, you must eat more. Especially carbohydrates and fat, these calories are the source of your energy for exercise, even if some fat will be increased during this stage.

For the diet that aims to increase muscle mass, 55% carbohydrates, 25% protein, and 20% fat = total calorie intake per day. This combination is relatively effective. Of course, for those who have difficulty in increasing muscle mass (thinness), the carbohydrate intake should be further increased.

When you increase the calorie intake of your diet, please increase it gradually by 300 calories a time. This way, you can avoid gaining too much fat while losing fat and gaining muscle.

2. Use segmentation training

A proper exercise program is essential for muscle growth. Beginners or those who are recovering from surgery can choose the "average training method" (that is, train all muscles in each training session. When your training time is longer than 6 months, you can use the "split training method" (divide the muscles into several parts, such as: chest, shoulders, back, arms, legs, abdomen; train one or two parts at a time). Such distribution will improve the level of muscle training and make muscle growth more effective.

3. Reduce aerobic training

Aerobic training can improve heart function and also consume calories; this is mutually exclusive with our requirement to "increase calories" in the process of reducing fat and gaining muscle. Therefore, we must be careful to avoid this trap.

4. Lift heavier

Muscles exist for energy. Small weights will not produce the effect of muscle growth, while large weights represent muscle growth. In addition to paying special attention to posture accuracy during training, you should also control the reasonable speed when adding weight, and don't expect to become very strong overnight; adding weight too quickly will increase the risk of posture errors and injury.

5. Master the rhythm of training postures

When training muscles, you should pay attention to the control of rhythm; when training, you should apply force at a faster speed; when recovering from the position, you should slow down the speed; in other words, muscles should contract quickly and lengthen slowly. If your contraction time is 1 second, then the recovery time should be at least 1-2 seconds.

6. Taking protein

Three parts training, seven parts diet. In the process of women losing fat and gaining muscle, in addition to supplementing sufficient calories, protein is the second most important trace element. Protein intake includes two standards: 1. Adequate total amount. During the fat-loss and muscle-gaining phase, the total protein intake should be maintained at more than 1 g/day per kg of body weight. 2. Adopt the average multiple-dose principle. Protein should be divided into half in a day and taken several times for a more scientific approach. Pay attention to protein supplementation before and after training.

7. Set statutory holidays

Remember, muscle grows when you rest. The previous article "Is your exercise plan scientific?" has already mentioned the "necessity of intermittent exercise". (Please click on "Is your exercise plan scientific?" to learn more.) In addition, please note that you should rest at least one day a week, and make sure that each training session should not exceed 45 minutes. Short-term training will speed up muscle recovery, while long-term delay will only stagnate muscle growth.

8. Continue to improve your sports and fitness skills

Long-term good exercise habits, scientific nutrition supplementation, and sufficient high-quality sleep are the keys to achieving your personal fitness goals. If you are given some time to make a note of this arrangement, it will show that you are doing it right, but this situation will disappear within 6 weeks. So you have to keep looking for reasonable ways. When you have mastered at least 6 sets of effective exercise plans and nutritional distribution, then use them in a cycle. Continuously improve fitness techniques and keep the body under pressure and change from beginning to end, so that sustainable development can be achieved.

"Not afraid of difficulties" is a fine traditional virtue that Chinese women have always maintained. Women who love sports and fitness need to develop this good quality. Women who want to lose fat and gain muscle will feel more confident after reading these tips.