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How to build muscle fast for females

Many women are attracted to aerobic exercise machines because they fear that adding too much weight to their exercise will make them bulky. However, strength training is often the aesthetic solution sought by many women. It is important to understand the benefits of muscle and how to build lean muscle while achieving your goals.

Lean muscle

The benefits of strength training and building lean muscle

For most women, lifting weights to become bulky is very challenging, unless they do it deliberately. Muscle exercise and proper nutrition help to build a strong and fit body. This is a fat-burning machine. Here are some of the benefits that gain muscle:

Increasing metabolic rate

Muscle burns calories, even at rest. So, the more your muscles grow, the more calories you burn throughout the day. This is equivalent to a faster metabolism, which can help burn fat and accelerate weight loss. Or, it can allow individuals to consume more calories.

Helps shape your body

Proper muscle exercise, coupled with good nutrition, can help shape the body. When you target these muscle groups and eat properly, rounder hips, wider shoulders, and clearer abdominal muscles are all realistic changes.

Muscles take up less space

Fat does not become muscle, nor does muscle become fat. However, if your client starts to gain muscle and lose fat weight, then using a weight scale as a measure of success can be misleading. Muscle is much denser than fat and takes up less space. Therefore, although the scale may not move, the body size will change and the clothes will fit better.

Strengthen your bones

Strong, healthy bones are essential for quality of life and healthy movement. And, weight training is one of the best things a client can do to help increase bone density. Just like muscles, the extra stress (from lifting weights) placed on the bones helps them grow and strengthen. 

How to train to gain muscle

Although gaining muscle gain is an equal part of diet and exercise, your training style is very different.  Women should do strength training with full-body exercises three times a week. For muscle growth, they can benefit from a range of 8 to 12 repetitions, which promotes muscle hypertrophy (maximum muscle growth).

Try to lift dumbbells and kettlebells; choose a weight that can complete 8 to 12 repetitions, but this is a challenge (if it feels too easy, increase the weight; if it feels too difficult to complete a few times, reduce the weight). Some muscle-building exercises include plank rowing, kettlebell squats, and swings, dumbbell deadlifts, and weightlifting single-leg stretch. If you want to get started, check out this 4-week strength training program for beginners.

What to eat to gain muscle

When it comes to building muscle, nutrition is also the key. You want to make sure to provide your body with the proper fuel to see the benefits and support your rigorous exercise. Getting enough protein-about 1.2-2.0 grams of protein per kilogram of body weight per day (for a 150-pound person, about 82 to 136 grams of protein per day).

Eating about 20 grams of protein every four hours or so will stimulate muscle formation and repair. Choosing proteins that contain a lot of leucine, which is an essential amino acid that plays an important role in protein synthesis. It can be found in whey, dairy products, meat, and eggs. It can also be found in soybeans, white beans, kidney beans, lentils, and peanuts.

You also need to consume excess calories to see these benefits. You need those extra calories to build new muscle tissue. Women sometimes consume insufficient total calories. When they are trying to build muscle, calorie intake is important! When you train hard but do not get enough calories, it makes you less likely to reach your goal, more likely to have a negative impact on your bone density, and lead to decreased immunity and mood disturbance.

Although protein has received all the attention in building muscle, carbohydrates are equally important, or even more important. Carbohydrates help to motivate your powerful workouts and provide energy for your next workout. In addition, your body uses carbohydrates as energy for daily activities, which means that protein can be used for muscle building and repair, rather than as an energy source.

If carbohydrates are available, your body will process protein better, and carbohydrates are important for the muscle repair process called muscle glycogen re-synthesis. About 300 calories more than your total daily energy expenditure (TDEE) is a good place to start observing muscle growth. As for your macro, it is recommended to focus on carbohydrates, which are generally broken down into 50% carbohydrates, 30% protein, and 20% fat.

Other lifestyle factors to consider

Although exercise is important, you should pay attention to rest days, especially when you are just starting. If you do strength training three days a week, spread these days to every other day, and do some aerobic exercise days or active recovery days in between. Rest days give your muscles time to rebuild and repair.

In addition, sleep is also very important. Make sure you record an average of 7 hours per night; this also gives your body time to repair and recover. If you rest well, you are more likely to go to the gym energetically and exercise.

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