A slender body with embossed muscles and feminine forms is the dream of many girls who are actively involved in fitness. In the body of a woman, the anabolic hormone testosterone, which is responsible for the growth of muscle tissue, is produced approximately 10 times less than in men. Therefore, programs for gaining muscle mass for girls have their own characteristics, which are important to consider when building a training process.
Subtleties of physiological processes during muscle growth
Muscle fibers are made up of different types of proteins and trace elements that are synthesized from free amino acids. They can be obtained from foods rich in protein: meat, eggs, fish, milk and its derivatives.
With a lack of protein coming from outside, the body begins to get it from its own resources, destroying the existing protein reserves in the muscles.
Consuming a balanced diet starts the process of protein synthesis with a slowdown in its breakdown in muscle tissues, and physical activity increases its effectiveness. Protein synthesis after exercise continues for 72 hours. Thus, in order to build muscle, it is necessary to consume the right protein foods and regular strength fitness training.
Features of fitness programs for gaining muscle mass
For a quick set of muscle mass, intensive fitness training is necessary, designed to take into account the individual characteristics of the performer. They must necessarily include sports elements performed using special weights in the form of dumbbells, weights, and barbells.
They provide the necessary resistance for further overcoming, which significantly increases the effectiveness of training and leads not only to the strengthening of muscle fibers, but also to an increase in endurance and strength indicators. Through resistance training, you can work out every muscle in the body in detail.
The fitness training strategy used should be tailored to the characteristics of physical fitness and individual anthropometric parameters of a person.
Key indicators that affect the growth of muscle fibers
The speed and quality of muscle growth is influenced by 2 main indicators:
volume — the number of repetitions of the fitness elements included in the program;
total load — working weights lifted during the training process.
Both volume and total load should gradually increase as the fitness of the body increases. It is also important to consider that after each session, the body needs at least a day to recover.
The principles of fitness training for gaining muscle mass
There are many training programs for gaining mass, but they are all based on the following principles:
complex load (during fitness, various muscle groups should be involved);
resistance force (use of additional weight);
progressive overload (gradual increase in working weights and load intensity);
work to the limit at the limit of possibilities;
proper nutrition (the diet should consist of foods rich in protein and fiber).
Basic nutrition for those who want to build muscle
Nutrition is an important aspect in the process of building muscle. Without a well-composed, balanced diet, ongoing training will not bring the desired effect.
Protein is the main building material of muscle fibers. To maintain the processes in the body to increase muscle mass, a special protein diet is needed. For women involved in strength training, the daily intake of protein is 1.8 grams per 1 kilogram of body weight. That is, a girl who weighs 55 kg needs to consume about 99 grams of protein daily.
The main sources of protein can be meat, fish, eggs, legumes, dairy products. It is they who supply the body with “complete” proteins, which are necessary to stimulate the processes of muscle synthesis and the formation of energy reserves.
At the same time, nutrition should be balanced and varied. In no case can not be excluded from the diet of fats and carbohydrates. They are responsible for many vital functions of the body and the aesthetic appearance of the skin, hair and nails.
It is important not to allow a calorie deficit, as this is fraught with negative consequences for the functioning of the body. With a lack of calories consumed, the body begins to get the necessary energy from the muscles, which leads to excessive post-workout soreness, fatigue, sleep disturbances, apathy and a reduced emotional background.
A set of muscle mass occurs with an excess of calories and enhanced, super-intense workouts. Having built up a sufficient volume of muscles, it will later be necessary to move on to the process of drying the body to give the muscles the desired relief.
Rules for compiling a daily diet
In percentage terms, the daily intake of BJU (proteins, fats and carbohydrates) is as follows: 45% of the diet should be given to carbohydrates, 30% to proteins, 25% to fats.
Most carbohydrates should preferably be consumed in the morning. Fats are best absorbed at lunchtime. For the second half of the day, proteins and carbohydrates with a low glycemic index are preferable.
Protein foods are also important to consume before and after a fitness workout, since the food eaten during this period is directed specifically to muscle growth. The lack of vitamins and microelements can be filled by taking special multivitamin complexes.
During the day, there should not be long breaks between meals — more than 4 hours. Portions should be small. It is important to monitor the amount of fluid consumed: the body needs at least 1.5 liters of clean, non-carbonated water per day.
Each organism functions with a different level of metabolism. When compiling a daily menu, it is important to listen to your own feelings. Portion size can be adjusted and changed according to your well-being.
Muscles are the framework of the body, providing its functionality. The state of the muscular corset affects the well-being of a person and his appearance. In order to build muscle mass, it is important to devote enough time to high-intensity strength fitness, change your own diet by increasing the amount of protein food, and balance sleep and rest. Hard work and work to the maximum of your abilities are indispensable assistants on the way to achieving your sports goal.