Do women are looking for gaining lean muscle mass?
Are you trying to find out the ways that how to speed up the muscle growth so, here is a quick review by which you can take the information?
Gaining lean muscle mass without gaining fat is something typical but, it can manageable by following accurate tips and methods.
You are not likely to hear from an average person or the street people related to how can you put up the lean weight.
However, the girls in a gym probably tell you about some of the little secrets behind muscle growth but, it is not sure whether the information is accurate or improper.
The gaining of lean muscle mass is not only about workouts and training there are also hormones.
Learn about how to promote muscle growth together with diet, hormones, and specific types of exercises that are suitable.
- 1 Muscle Building for Men and Women
- 2 Menstrual And Muscle Building Phase
- 3 Benefits Of Muscle Growth
- 4 The Tips For Promoting The Female Muscle Growth
- 5 1) The Workout
- 6 2) Strength Training
- 7 3) High-Intensity Interval Training And Cardio
- 8 4) Calories
- 9 5) The Proteins
- 10 6) Healthy Fats
- 11 7) The Carbohydrates
- 12 8) Hydration
- 13 9) Sleep And Reduce Stress
- 14 Conclusion
Muscle Building for Men and Women
First of all, the discussion of the massive growth of muscle mass is different from men because it is far easier for men to build up the muscle mass due to a testosterone level in a body.
When it’s about the exercises so, there is a lot of difference
But, both of them working for around five to six meals will definitely observe the same results.
While there is a misconfusion among women that they have a more possibility to build muscle like a man.
There is no any curious reason instead of testosterone that is generally found 20% low in the women.
You do not need to worry, training according to the bodyweight will actually give you well appearance.
Menstrual And Muscle Building Phase
Everyone knows about workout and nutrition but, very few of them have a knowledge of hormone importance.
Identify your hormones cycle and adjust with your training regimen. The estrogen is a very important hormone for a muscle-building that is most highly active during an ovulation phase.
According to many studies, the ovulation phase plays an important role for boosting up the protein and building of muscle.
In Women, estrogen is a major player and give you effects such as;
- Stimulate the production of Human Growth Hormone
- Preventing breakdown of muscle
- Improved metabolism
According to study, the women who use contraceptive pills are more likely to limit their muscle growth and groups of women without contraceptive pills have increase chances of the muscle growth around 60%.
The women who prefer to take synthetic hormone “testosterone” for muscle-building are doing not suitable and deny their actual hormone function estrogen. They need to reveal the estrogen function by proper researching and complete the study.
Benefits Of Muscle Growth
To build up the lean muscle mass is actually beneficial for you because it prevents you from carrying serious diseases such as osteoporosis and give you the best shape of your life.
Moreover, you can also feel the improved strength, bigger stronger muscles, improved metabolic rate, improve the posture of the body, reduce aging process, cutting of fat, and improved performance as well.
The Tips For Promoting The Female Muscle Growth
1) The Workout
If you want to get an amazing, killer, or insane physique, chiseled arms and Abs so, you need to push yourself in more rigorous workouts.
Welcome lunges, side bends, a variety of crunches, and Swiss ball crunches, and barbell moves.
You will definitely see a progress with a time. Lifting heavyweight and adjust with definite reps and sets.
The best types of workouts for muscle-building are focusing on the compound movements, lifting of heavyweight, give priority to the lower body as compared to the upper, and do cardio exercises as well.
2) Strength Training
Among all of the workouts, strength training is the best to improved growth and strength of the muscles as well.
The most common strength training exercises are dumbbells, kettle bells, barbells, and weight plates.
These exercises are the best to exert stress or tear on the muscles that is good for promoting stronger and broader foods.
The lifting of weight with proper recovery can allow you to lifting a heavier weight and transform the body.
3) High-Intensity Interval Training And Cardio
Cardio is the best exercise for accomplished different types of goals or improving cardiovascular health by proper circulation of blood and the oxygen.
Somehow, it is going to reduce the process of bulking but it also depends on the intensity of workouts that you are going to be performed.
The muscle fibers and the sprint training also improving the endurance level and stimulate muscle fibers for the production.
By performing cardio, you are not likely to develop muscle growth but, also feel good to walk up to the stair and you do not need of any ventilator.
The tracking of calories is good for both bulking and cutting. The building of muscle requires more calories as compared to the cutting phase.
5) The Proteins
The average building of muscle is due to the protein substances. The workouts do very well but, the proteins are most important for the building of muscle and repairing.
The best sources for proteins are soy, chunk, nuts, seeds, lentils, eggs, and the mushrooms.
There is a different range of the macro-nutrient and micro-nutrient. The recommended amount of protein is at least 0.8 grams of protein.
6) Healthy Fats
The good sources for maintaining healthy fats are nuts, seeds, rice, avocado, and rice bran oil.
Vitamin E is a good source for obtaining Vitamin E in the body and balance the hormones level and reduces an inflammation from the body.
These fats are also crucial to recovering the body from damages and flush out all of the harmful toxins from the body.
7) The Carbohydrates
Eating carbohydrates immediately after performing workouts definitely allow your muscles for rapid muscle growth and recovery.
The liquid form of carbohydrates, post-workout drinks, and protein shake into the body are good for improving an endurance level and restore recovery as well.
Half of the muscles are made up from water so, drink at least ounces of water to staying muscle hydrated and saturated as well.
Water act as a natural detoxifier that can prevent your health from restoring of the harmful toxins.
9) Sleep And Reduce Stress
None of the workouts are completed without taking proper sleep because, it is more important and act magically for recovering the body and balances the hormones level.
Without taking sleep, you are denying all of the results of your hard and rigorous workout and increase your risk of developing more diseases, more fatigue, gaining more weight, and reduce cognitive function.
The cortisol is a bad hormone for muscle growth that you should avoid during the growth phase. The cortisol level can be managed by doing yoga or meditation and taking a sleep.
Set a proper time period for waking and sleeping because it can easily manage the normal cycle of your body system.
Tracking diet and workout both are good for gaining the lean muscle mass. You need to push yourself harder with proper dedication in order to see the maximum results.
You may see faster result if you are following a proper recovery.
Betty Carmichael Pariso is an American professional female bodybuilder. She was the world’s oldest active female bodybuilder while competing.