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Rework: Increasing muscle mass in women
Muscle mass in women: how to increase it?
Building muscle is not only about increasing strength but also about adding muscle mass around the bones, sculpting the body with numerous aesthetic benefits and, most importantly, for health. Nutrition and training are the fundamental elements if one wants to increase muscle mass. Both men and women can effectively build muscle mass. However, women may take longer due to lower levels of testosterone, but thanks to greater endurance and better recovery capacity, they can achieve excellent results through consistent and progressive training combined with an adequate diet.Differences between men and women in increasing muscle mass
The principles for increasing muscle mass are the same for both sexes, but there are biological differences that can affect muscle growth. Knowing these aspects of your body can help optimize training and achieve better results. Firstly, men have higher levels of testosterone, and this hormone promotes faster muscle growth with more strength. Women, on the other hand, have higher levels of estrogen, which helps with muscle endurance and recovery but less with muscle growth stimulation. In this case, ensuring an adequate protein intake can be an important support for muscle synthesis. A practical option can be protein powders, effective dietary supplements to help recovery and muscle growth. Another aspect that differentiates men from women is the distribution of muscle mass: women tend to have less mass in the upper body compared to men. Therefore, women should include more exercises for the upper body for more balanced muscle mass accumulation. While the focus is often on legs and glutes, the benefits of training the upper body should not be neglected.Exercises to increase muscle mass in women
The most important aspect of increasing muscle mass in women is creating a workout plan where the intensity of weights progressively increases. A personal trainer will advise the best workout for each individual, but in general, attention must be paid to leg training, back and upper body exercises, and not forgetting a total body workout. Compared to men, women recover faster, so they can incorporate more frequent training sessions, both at home and in the gym. Some exercises to increase muscle mass at home for women can include:- Squats (classic or sumo squats) with weights
- Lunges (front or side) with weights
- Hip thrusts (to be done with a couch or chair)
- Triceps and shoulder dips (to be done on a chair)
- Plank
- Mountain climbers (for the abs)
What to eat to gain muscle mass in women
In addition to training, women who want to increase muscle mass must also pay attention to their diet. Proteins are necessary to repair and build muscle fibers after training, so a recommended intake is 1.2/1.5g per kg of body weight. In addition to proteins, sufficient intake of essential molecules, fats, and carbohydrates for energy support is necessary. Timing is important! Before training, it is advisable to consume carbohydrates and proteins for energy (such as a banana or Greek yogurt), and after training, meals rich in proteins and carbohydrates are necessary for recovery (such as chicken with rice and vegetables). To maintain a constant protein intake throughout the day, snacks with nuts, yogurt, or protein bars will be essential.3 tips for women who want to increase muscle mass
Training is great for women who want to increase muscle mass, but also for improving posture, joint health, and metabolism. The benefits are many, especially when following a few simple rules:- training with weights: it’s essential to train with appropriate resistance, which is why in addition to squats, deadlifts, and lunges, it’s important to increase these exercises with weights, progressively increasing the load to stimulate muscle growth.
- consuming protein and calories: in addition to workouts, it’s important to properly nourish the body. Proteins, carbohydrates, and healthy fats are necessary to provide support and energy during workouts and increase muscle mass. For this reason, if necessary, the diet can be supplemented with protein powders.
- the importance of recovery: muscles grow during recovery, after training, not during it. That’s why it’s advisable to not only sleep at least 7 hours a night but also allow rest days to optimize muscle growth.
