Home set of exercises for girls to weight. All about gaining muscle mass in girls

For each girl who plays sports, there is a very difficult and at the same time unusual task - this is a set of muscle mass. However, it happens the other way around when there is a need for a woman to lose weight. What should be a diet? And what exercise regime to observe?

Important points when following a diet

It is necessary to pay special attention to the ratio in the body fat, protein and, of course, carbohydrates. To build muscle you need this relationship:

• fats - 20%;
• proteins - 40%;
• carbohydrates - 40%;

In the diet it is necessary to add meat, but it should not be fatty, different vegetables, cereals, dairy products and greens.

Feeding period

You can eat five to six times a day, it is important to use 70% of the food until 16:00 in the evening. But it is necessary to take into account the following nuances:

• Carbohydrates that are called fast (these are juices and different types of sweets) can be consumed, but after training, and then in a small amount.
• Some 6-8 glasses of water should fall into the human body throughout the day.
• If you do not have enough vitamins, then you must take sports complexes.
• The diet should contain protein in sufficient quantities.
• The food is cooked either steamed or in the oven.
• The grill can be used, but only if it is a home sample.
• Eating different types of chips, crackers and other harmful foods to rid the body. They promote the formation of cellulite on the legs and other parts of the body. Even slender girls, when they abuse harmful foods, have traces of cellulite.

Some nuances that may occur during exercise

If there is no proper exercise regime, then the diet will not make sense. You should not worry about the fact that the muscles are pumped, and as a result your appearance will deteriorate. Without the use of drugs and various additives for this, the probability is very small. As you know, testosterone is an important building material for muscles. In the body of a woman, its content is not very large. From this it should be concluded, you need to perform sports loads, aimed at correcting muscle volume, but not at an increase.

Features during exercise

• Human muscles require rest for at least one day.
• It is necessary to refuse long trainings, the maximum can be trained no more than an hour.
• Loads will not harm your body, the muscles should receive them.
• It is necessary to organize the training in such a way that during one of the approaches the exercise is done quickly and at the same time has a small power load.
• With the following approach, you need to increase the load.
• For some time you need to adjust or change the workout plan.
• You can add to the menu sports supplements. At the same time it is very important that there are proteins and amino acids. In order not to harm your health, we advise you to consult with experts.

Diet to gain muscle mass

Now let's write out a diet that can be used for 1-2 weeks.

First day. After sleep, you can eat chicken with rice. To make it tastier, you can add seasonings to the first one, then drink it with natural juice. After a while there comes a second breakfast, it should be light. You can eat nuts and fruit. During lunch, a person receives a maximum of necessary food. For example, it can be boiled beans, seasoned with onions, garlic. You can eat meat - only chicken and vegetables (for example, cucumber or tomato).

At 16:00, you can muffle your appetite with a fresh apple or drink non-fat yogurt. In the evening it will be enough to eat fish and light vegetable salad.

Second day. Meals on this day is changing. In the morning, enough eggs and oatmeal. If porridge is in milk, it will be nourishing and the feeling of hunger will not arise. After a few hours, eat fruit, you can kiwi or others, and for lunch, so that you do not want to eat, you can eat corn.

At 15: 00-16: 00 eat fresh berries, drink a fermented milk product. For dinner, you can make a salad.

The third day. After sleeping, eat a portion of pasta along with turkey meat. As a drink, you can use grapefruit juice. The second breakfast - cottage cheese with a banana. Nourishing food should be present during lunch - buckwheat, canned peas. At high tea, drink a protein shake and berries. At dinner, there may be a tasty casserole and vegetable salad.

Fourth day. In the morning, suppress hunger from boiled liver of chicken or beef. The lunch menu is meat cooked in the oven and rice with pumpkin. A few hours after lunch you can eat bread and apples. For dinner - sea kale and fish stew.

Fifth day. As soon as you wake up, be sure to drink juice, cook an omelet and buckwheat. At the second breakfast can be dairy products. During lunch, the body should receive another portion of protein, Greek salad. After a while, eat some fruit, such as an orange or a banana. Before going to bed it is not worth eating a lot: you can eat a lot of meat from a chicken and a salad from fresh vegetables.

Sixth day. In the morning, cook steamed patties. You can drink juice. During an afternoon snack, the curd mass is well suited. Lunch should consist of buckwheat with ham and vegetable salad. Eat kiwi or yogurt in the afternoon. As soon as evening comes, it’s time to eat steamed fish and salad.

Seventh day. This day begins from berries - lentils and porridge oatmeal. The second breakfast contains fruits, and for lunch, prepare porridge from wheat and beef. When you want to eat, you can kill the appetite of fruit and a glass of yogurt. For dinner, chicken wings and a light salad will do.

The routine to be followed when gaining muscle mass

Increase caloric intake. Food should be a little, but it is desirable to monitor the content of the labels. It is important to know how many calories your body gets per day. When training becomes more difficult, then you need to increase the caloric content of food in order to cover the lack of nutrients. It is also important to monitor the amount of protein that enters the body with food. Otherwise, stable growth is not possible.

The volume of cardiac loads must be reduced. To do this, it will be enough to ride a sports bike several times a week or just do a run. Lesson time should take no more than half an hour.

It is necessary to pay attention to the severity, but not just repeat the exercises several times. Eight or twelve repetitions are enough. But at the same time, the load of the weight should increase during each subsequent set. It is not advisable to pull the workout in time. It should last no more than one hour.

The basis of success is a training program. Without it, do not expect great success. Each of the lessons is responsible for a specific muscle group. It is necessary to focus on exercises such as squats and lunges.

When the training is over you should not forget about stretching. A good massage works to create an elastic and beautiful body that is resistant to injury and quickly recovers.

During the day, the body should receive food five or six times. The time between meals from three hours and no more. It is not recommended to skip a meal, but if this happens, then you should have some kind of snack.

It is necessary to change not only food, but also the training program itself. You can not get hung up on the same exercise. If you can, change your workout plan twice a month. Set a goal, and feel free to go to it. Try as much as possible laid out during class. Work in the gym at 100%.

A cocktail that contains protein is very valuable. You need to use it before breakfast and 20 minutes before class. Fits well in this case, a dietary supplement gainer that contains complex carbohydrates.

Sample exercise list

1. Squatting with a barbell. Every athlete will confirm that the squat must necessarily be. During this take part five or six muscle groups, among which are: abdominal press, legs, back and other parts. Squatting is the same with stanovy. But it is not suitable for everyone, especially for people who complain of pain in the back, pain in the joints and knees. Girls should do the exercises in position - legs wider than shoulders. The main goal is to develop the buttocks.
2. Deadlift. Such exercises are considered the main for gaining muscle mass. It can be excluded during training only for important reasons - hemorrhoids or injuries associated with the back. If health allows, feel free to follow. Its advantage is that several muscle groups work at once. Such an exercise will suit all people.
3. Leg press on the simulator. The advantage of this exercise is that the back and front of the thigh work. It is also part of the training program. The loads in this exercise do not affect the spine.
4. Thrust vertical block to the chest. Not every girl can lift the body to the horizontal bar. And the reason is not at all in weight, but in the fact that there is no power in the hands. This problem is solved by vertical thrust. This exercise is not ignored and should be in the program.
5. Lunges - give the load to the quadriceps and hip biceps. It is believed that the attacks can guarantee the formation of the desired shape of the buttocks.
6. Dumbbell bench press while sitting. The main objective of this exercise is to work out the triceps and the delta. Do not break the technique and abuse the weight.

The problem with a set of muscle mass is solved, the main thing is to comply with a set of exercises, eat right and, of course, correctly draw up a training program.

Almost all girls are worried about their weight. Some consider themselves fat, and for the ideal they need to lose those extra pounds, but some see that for the ideal they need to gain weight. So how do you gain weight for a girl? About this and talk in this article.

In fact, there is nothing difficult to quickly gain weight girl. If you want an attractive figure for yourself, and for this you just need a little (or a lot) to get better, then take a recipe from this article and start using it in practice. After a couple of weeks, you will notice that weight gain begins.

In women, as in men, the shape is formed completely differently. And of course, the problem areas of different sexes are also different. The girls problem areas are the hips, buttocks, and the back of the hands. We can’t increase or decrease the size of the breast, so there’s no need to include it.

Exercises for the correct weight gain for girls.

From the very beginning, girls need to train their legs. More specifically, the inner part of the thigh and its back surface. When training these muscles, buttocks also work. On your hands, you should fit only the additional load, training mainly the legs.

Leg training should be prioritized because girls have the largest muscles. With their normal development, you will turn from a thin, into a beautiful and slim lady.

The most basic exercises for the development of the inner thigh:

• No weight squats
• Squatting with wider legging
• Performing leg information in the simulator

The best exercises for the development of the back of the hips and buttocks:

• Deadlift. Performed on straight legs
• Forward inclined

• Rises standing on socks. You can perform the exercise while sitting, but to do this put extra weight
• Lifting socks on one leg

Exercises for the development of triceps:

• Push ups. Hands setting should be narrow. If you can not perform this exercise, you can rest on the floor with your knees.
• Bench barbell or dumbbell over your head

In order to gain weight thin girl, it is very good to start going to the gym. In the halls for this there are special simulators that allow you to do the exercises as correctly and efficiently as possible. The goal of the exercises is to increase your working weight. When doing squats, do as much as possible with maximum weights. In this case, there must be a warm-up first.

Training:

• Warm up
• Several warm-up approaches with low weight
• 3 sets of working weights

Do 3 exercises per day, this is enough to be able to gain weight girl

Do 3 workouts per week.

Training program for gaining weight girl - teenager:

• The first day. Squat 20 times. We make 3 approaches. Squats with wide legs. The weight between the legs. 1x 20
• Second day. Push ups narrow grip. 3 sets of 15 times. Weights dumbbells over his head. 1x 15 times
• Stanovaya traction straight legs. 3x 20 times. Socks 3x 20 times.

The required warm-up approaches are not listed here. For a normal weight gain, a girl and a good workout need to do a couple of approaches with minimal weight, or no weight at all.

Diet for girls who want to gain weight.

Breakfast. A plate of oatmeal with nuts and honey, or dried fruit in combination with cottage cheese, a sandwich with butter and cheese. After that you can drink a cup of cocoa.

Second breakfast: you can drink fruit juice, eat a sandwich with sausage and drink yogurt.

Lunch: salad, thick soup, a portion of meat or fish. Served with mashed potatoes or pasta. For a good weight gain, a girl needs to be constantly nourishing and eat high-calorie foods.

Safe,: salad from vegetables and yoghurt.

Supper: an omelet, 0,5 milk. Before bed, eat a pear or an apple.

Juices and milk help to gain weight. If with all your efforts you can not gain weight, then consult a doctor, you may have problems with the correct metabolism.

Trainees who are “grown-ups” know what a set of masses is, “drying” and other methods from the arsenal of real pitching. Of course, we all want the Brazilian ass, beautiful forms, relief and pressure, so we are ready for anything for the result. After all, not only the peasants plow in the hall! And in this desire there is nothing bad. We all know that hard work always pays off. And without effort you will not be able to pull the fish out of the pond. Yes, that's just not all ways of male bodybuilding are suitable for women to the fullest. Although, of course, the basic principles are the same. Below only my personal experience will be described, as well as observations of other girls exercising. The article concerns only natural bodybuilding. And let's talk this time about the desired mass. Probably, if I were not an anxious hardgainer with not the best genetics for muscle growth, I could not tell you much. But the years of work on themselves, which allowed a skinny girl to turn into a rather appealing young lady, gave experience, understanding and certain knowledge.
Any girl wants 24 hours a day, 365 days a year, looks like she is going to the beach tomorrow. But the laws of nature say that it is necessary to first gain weight, and then "dry". And at the exit something must seem. Overcoming themselves, the girls sit "on the ground." Why overcoming? Yes, because basically you have to swim with fat and mourn the cubes, along with other beauties of the relief body. They cannot look at themselves in the mirror and often perceive the “mass” as a special test for their psyche. Well, after they sit on a hard low-carb diet and burn everything (often even the muscles that seem to be supposed to increase). “That's right, it is!” - the reader will say. But I would like to talk a little about something else, shift the emphasis. As a person advocating a healthy lifestyle, I’m scared to listen to stories, as the girls drive about 8–10 kg back and forth for six months ... And this isn’t healthy or healthy - whatever you like! Therefore, I urge to be prudent and look at myself in the distant future.
“But what to do? - beautiful ladies will ask me. “Is it really at the same time to collect and burn?” In its pure form - no! What-no, but the increase in fat with the muscles will be. Another question is how critical. My opinion: if you want to always look great and work for the long term (that is, for the rest of your life), then you absolutely do not need to sit down on the ground like men. You can remain feminine and beautiful even in this period. The main thing is to find an approach.
It is good that women already know that it is not scary to lift heavy weights. Significant differences from men in the hormonal aspect, as well as in the composition of the body (the ratio of muscle and fat mass, musculoskeletal system, etc.) do not allow women to build large muscles. It also affects the process of accumulating and burning fat. Like it or not, but in this sense, men are much easier. Therefore, as my friend noted very well: “You can’t pump it, you can only miss it.” Accordingly, women absolutely do not need to follow the same aggressive diets as men.
Now go to the specifics. Select   The main components of a successful set of muscle mass.They do not differ either in men or women:

1. Power
  2. Training
  3. Recovery and rest
  4. Sport supplements

We will understand each of them in order.
Nutrition
In order to grow, you have to eat. And even if it is important for fat burning, then it is simply necessary for gaining muscle mass. I once met a wonderful phrase: half of the ectomorphs are malnourished mesomorphs. And here it is difficult to disagree. A lot of thin girls complain about genetics and say they never get. At the same time, they diligently squat in the gym and eat only a couple of apples and one yoghurt per day. It is very “strange” that nothing grows, is it? Of course, I'm exaggerating. But in fact, everyone can grow, even with the most unfavorable genetics. I, for example, have long limbs, muscles, a fast metabolism. All components for the unfortunate hardgeyner. But over the year, taking into account the two competitive “dryers”, I managed to gain 7 kg of muscle mass, adding 8 cm in such an important part of the body for women as the hips. And the growth gradually continues without the use of every kind of extreme.
It was a lyrical introduction. Now go to the specifics. So where do you start? Of course, with the calculation of the daily norm of calorie intake and BJU for weight gain. Here you can go in several ways. The first. Calculate how many calories and BZHU you consume per day at the moment. The optimal diet for weight gain is considered to be a zonal diet (40% carbohydrates, 30% proteins and 30% fats). The amount of carbohydrates may be more. But do not forget that we are women. The fat component is much easier for us to increase than for men. Let the source data be this. Based on how much you eat, increase your diet by 200 kcal per week. For example, you ate 1600 kcal, now increased to 1800. Do not be surprised if you lose weight. An increase in calories and carbohydrates in the diet can spur your metabolism. But do not give up. Natural bodybuilding is a long way to go. But the final result will please you. If this increase is not enough, then add another 200 kcal next week. And so on until the first results.
The second option. Calculate your need for calories. You can use this calculator http://www.freedieting.com/tools/weig...ulator.htm. Again, the data obtained will not be the ultimate truth. This is just a guideline. I advise you to gradually increase the calorie content until you reach the desired figure. Why gradually? First, not to shock the body and allow it to adapt. Secondly, to avoid excessive fat gain. Thirdly, at first it will seem that such a quantity of food simply does not fit into you. And most likely it will be so. But gradually you will be able to eat larger and larger portions.
Very important advice! The numbers on the scales - not an indicator of progress. In addition, measure the thickness of the skin fold. Choose one place you will be guided by. For women, the best - the lower abdomen. It is there that the fat depot we do not like, which replenishes very quickly and then slowly decreases. If the thickness of the fold increases with weight, this is a reason to think about how and what you are typing. Here the council will be the revision of the first power. There was a bad experience in my practice when I thought I was picking up cool. But after the fat burning stage I realized that I was gaining mostly fat. We’ll talk about this error below.
When eating "on the ground" we follow the same principles as when eating for burning fat or keeping fit. Only the total calorie and the ratio of BJU differ. A common mistake is the opinion that when you gain weight, you can eat everything in a row. After all, all the same, then "dry". I once recruited so much, I know many girls who do likewise. They eat everything indiscriminately, calming themselves with the future "drying". But fat burning is a dubious pleasure. And when recruiting a large amount of excess fat will have to extend this period. Well and, of course, look good even in the mass intake period is nice. Yes, you are more than usual. But you don't look like a fat seal, but a sports fitner. And, of course, do not forget about health. This question usually worries us a little, although, in my opinion, is the key. Absolutely important that you eat. Sources of calories should be as natural, healthy, whole and fresh.
So, basic principles, which we remember:
1. Fractional nutrition (every 1.5–3 hours).
2. The absence of harmful products ("mass" is not a reason to burst the cakes).
3. The presence of complex carbohydrates (whole-grain pasta, wild or unpolished rice, buckwheat, and other cereals) and simple (mostly fruit, but not cakes, sweets, etc.).
4. Uniform food distribution throughout the day. Try to eat protein at every meal.
5. Restriction of simple carbohydrates in the evening. Of course, this does not apply to pre-or post-training carbohydrate intake. But if you do not exercise, worry about body fat, or rather, about their absence. Make a choice in favor of complex carbohydrates.
6. Sufficient amount of water (at least two liters per day).

Regarding nutrition before and after exercise. For high-quality power work, you must be full of energy and “building material”. Ideal combination of complex and simple carbohydrates and quickly digestible protein. After training, you should definitely restore the body's reserves spent as soon as possible and stimulate anabolism processes. Immediately after training, it is recommended to take a carbohydrate-protein drink (3: 1) in liquid form, or drink protein and eat a fruit with a high glycemic index. And within an hour and a half make a full meal with complex carbohydrates, protein and a small amount of healthy fats. The body will need more nutrients, so our task is to supply it with this. But the main thing - do not overdo it. Men's portions can easily go to the side, indicating a surplus of calories. From my practice: I tried to eat a lot, I tried to eat enough. I was able to gain the highest quality muscle mass, while not even hesitating to show myself, but it was possible to make mistakes, turning out to be a hamster "on weight". In everything there must be harmony and measure.

Training
There will be even less differences from men's mass gain. The basic principles are the same. Is that taking into account the physiology and anatomy will be less working weight. Although if you want to keep the waist, do not swing the press with the weighting, do not do bends and turns for the press. It is now being actively discussed that basic exercises, such as squats, deadlifts and the like, increase the waist. And there is some truth in this. But without a base there will be no good result. From my experience I will say that the increase in the waist, although it was, was not so significant.
Below are the basic principles of training for the mass. This is by no means a dogma or truth. Our magazine publishes a great many articles about various training methods, approaches to training, as well as the latest research. There are no universal rules for everyone. Based on the classics, try, analyze the results. And do not be afraid to experiment. Personally for me, training works, which consists mainly of basic exercises with good weight and the number of repetitions from 6 to 10. But I know girls who can build muscle when working in two-legs and even trisets in multi-repetition mode. Although at the same time, of course, with a weight that forces you to give your best.

The basic principles of mass training:
1. At least 48 hours of rest for a muscle group.
2. Short workouts (no more than an hour).
3. Heavy weight (your muscles should feel a good load).
4. Free weights and base (nothing is more conducive to changing body composition, like free weights and basic exercises).
5. Constant progression (complication of training) and changing the training plan every 1–1.5 months
6. Work in the range of 6-10 repetitions, 3-5 approaches.

Do not be afraid of cardio. When gaining weight, it is often advised to completely eliminate cardio. But in order to keep yourself in shape, without gaining excess fat, and also remain functional, training the cardiovascular system, cardio can and should be done. Of course, you should not do it after strength training. Your task is to plow a maximum of an hour in the hall and run away to eat and recover. Cardio will only aggravate the catabolism process. But if you do intermittent cardio on certain days for a short time (15–20 minutes) a couple of times a week, then with good nutrition this will not affect the growth of muscle mass. Also, if you already have a certain amount of muscle mass and are interested in maintaining it and gradually increasing it, while you want to look like you are not gaining, reducing the amount of fat, then you can practice a few days a week for a short time (30–40 minutes) low intensity cardio on an empty stomach. Do not forget to take the amino acids before training, mostly in liquid form. This will allow to burn some fat in the morning, because the glycogen reserves will be depleted and the body will begin to use fat as an energy source. And good nutrition throughout the day will work on your tasks. But if it really interferes with your recruitment, then exclude for a while any cardio training.

Recovery
The main thing for muscle growth is to stimulate the process of anabolism. For a good recovery, you need a full sleep, more rest and less nerves. With insufficient sleep, problems and poor rest, there can be no talk of good recovery and, consequently, growth. Therefore, take care of your nerves, sleep more (even during the day, if possible) and do not try to move too much and over-exert yourself outside the hall.

Supplements
Sports and vitamin supplements can actually contribute to building muscle. Lovers can do without it. But if there is a desire and opportunity, an increase in strength, as well as the process of recovery and protein synthesis, can be accelerated with the help of sports nutrition.
Creatine is one of the safest and most researched supplements that can help you increase your strength performance. Protein will help restore and nourish the body before exercise. Here we will also include amino acids, which include the presence of BCAA (essential amino acids: leucine, valine and isoleucine). Regarding the gainers, I urge the girls to be very careful. Often in the composition are not very high-quality sources of fast carbohydrates. As well as with gainers, it is easy to sort out carbohydrates and increase the fat layer to a greater degree. The amino acid glutamine, which promotes recovery, also does not interfere.
And mandatory for every person exercising are multivitamins, chondroprotectors (glucosamine + chondroitin), omega-3 fatty acids.