How to quickly gain weight for a slim girl

The main request that girls come to nutritionists and trainers is to lose weight on an important date or event. But there are those who express the desire to gain weight, but cannot. The question of how to gain muscle mass for a girl is puzzled by novice athletes, lovers of curvy shapes or women with health problems.

When a girl decides to gain weight or build muscle mass to improve proportions, then it is necessary to decide what the training program will be and the competent drawing up of a nutrition plan for a quality set. The latter is the key to success, because 80% of the dream body building work is done in the kitchen.

After reading the article, you will know:

  • what principles determine the growth of muscles;
  • what should be included in the KBZhU diet to gain weight;
  • how to make a menu to gain body weight for a slim girl without risk of increasing body fat;
  • training plan and sports supplements to achieve your goal;
  • all about myths: if femininity is lost when building muscles.

Principles of muscle growth.

The understanding and perception of female beauty has changed a lot. Slender models were replaced by girls with athletic figures with shapes that reflect physical fitness and good health. Single product diets replace healthy and healthy eating habits for muscle building.

Genetics determine the quantity and quality of a person’s muscle fibers. Muscle is built by stiffening fibers in the process of recovering from the stress of strength training.

The human body is a complex organized system that works according to the principle of compensation: if the muscles receive a load more than usual, in the recovery phase the body seeks to adapt to the conditions created. In a specific case, the growth of muscle mass due to an increase in the number of myofibrils in the muscle (protein filament). The building material is the nutrients that are obtained from food.

Like men, three main components will help a girl gain weight:

  • strength training with additional weights;
  • the correct eating plan, taking into account KBZHU;
  • recovery (sleep, rest).

The fulfillment of the points will lead to the achievement of the established objective.

The role of nutrition in muscle gain.

The importance of nutrition for muscle growth is undeniable. Exercising with weight loads the muscle fibers, creating microtrauma. After playing sports, muscles need time to recover. The injured areas fill with new cells, increasing the density and volume of the muscle. During this period, it is important to supply the body with a building material – amino acids.

Skeletal muscle performs a contractile function and is represented by myofibrils. Actin and myosin filaments are types of proteins, the basic units of fibers. Protein cells, hormones, and enzymes in the human body are created and restored from available amino acid compounds.

 

Amino acids enter the body with protein-enriched foods:

  • meat, poultry, game;
  • Fish and shellfish;
  • eggs;
  • dairy products, etc.

By building voluminous and physically developed muscles, muscle protein synthesis occurs – breakdown and recovery. The process is carried out daily and requires energy consumption.

Cortisol is a hormone that destroys muscle structure, causing loss of shape. It occurs in the absence of freely available amino acids, so the body breaks down muscle fibers for nutrients.

To prevent a negative process, it is necessary to eat a balanced diet that promotes protein synthesis and muscle building. With a calorie deficit, an increase in body volume is impossible.

Body types

It should be noted that among girls it is easier or more difficult for someone to lose weight. The same goes for weight gain. The point is that there are several types of physique with individual characteristics of the course of physiological processes:

  • Endomorphs: dense and obese figure, tendency to accumulate fat quickly, slow weight loss.
  • Mesomorphs are an athletic body type. High quality weight loss and weight gain control facility (with minimal excess fat).
  • Ectomorphs are a thin body structure: thin bones, long limbs, narrow shoulders. Therefore, how to gain muscle mass for an ectomorphic girl is a particularly difficult question. Representatives of this physique are hardy and have a good metabolism.

Each body type has its own characteristics. But this is not an indication that genetics cannot be overcome. Mesomorphs can easily gain weight lines by eating hamburgers and sweets uncontrollably. And endomorphs will build strong muscles that will surprise anyone after reducing the percentage of subcutaneous fat.

The high metabolism of ectomorphs seems to be a gift of fate, since the high metabolism allows you to eat any food and not gain weight. In lean people, amylase, which breaks down carbohydrates, is more active than others. But the trans fats from fast food and the systematic consumption of sweets have yet to add health to anyone.

How to eat a girl to gain weight.

Properly composed nutrition for gaining muscle mass in girls is different from the menu for men. It is important to remember that less than 8% of body fat causes hormonal failure and amenorrhea.

Food is a source of building material for muscles, but not all ingredients are helpful in converting nutrition into mass. It is important to eat a diet with a balanced ratio of protein, fat, and carbohydrates.

 

Excess calories are the basis of muscle hypertrophy (gain). But it is important to remember that before gaining weight, you must shed excess weight to see the result and not gain excess fat, which increases the volume.

How Much Protein Should You Eat? Food list

Protein foods are a building material with essential amino acids in its composition. Thanks to the macronutrient, the duration of the recovery process is shortened.

Protein benefits:

  • thermogenic properties: higher than those of carbohydrates and fats. It requires more calories to digest;
  • feeling of fullness – keeps the feeling of hunger under control for a long time;
  • stabilizes blood sugar levels.

An increase in the daily value of protein foods leads to the accumulation of macronutrients in the form of fat, but to a lesser extent than other nutrients.

Studies in the field of dietetics have shown that the protein intake for women is 1.7 to 1.8 g per 1 kg of body weight. The indicator increases when a protein-carbohydrate alternation diet is maintained or when the main objective is muscle hypertrophy.

List of foods rich in protein:

  • meat: beef, veal, rabbit, lamb, lean pork;
  • poultry – chicken, turkey;
  • eggs – chicken, quail;
  • dairy products: cottage cheese, cheese, sour cream, fermented baked milk, etc.
  • fish: salmon, cod, mackerel, tuna, etc .;
  • seafood: squid, shrimp, mussels, octopus;
  • legumes: lentils, soybeans, peas, beans.

Protein synthesis is stimulated by the amino acid leucine, which maintains the balance of proteins in the body and reduces breakdown. The duration of the effect is short, so the presence of other essential amino acids is required: valine and isoleucine. When it comes to sports supplements, BCAAs contain a high concentration of all three amino acids.

Fats in the diet

Testosterone is a hormone that plays an important role in building muscle, but the concentration of the substance in the female body is low. This excludes the construction of a male figure, so girls should not be afraid in this regard.

Fats are necessary for the synthesis of testosterone. Without a sufficient intake of the macronutrient in the body, serious health complications will follow. In addition to the lack of muscle growth for the female body, the absence of a component is fraught with malfunctions in the menstrual cycle and hormonal disorders.

The balance of incoming foods will not allow fat to accumulate in the body. It is recommended to give preference to polyunsaturated and monounsaturated sources.

Types of fats:

  • polyunsaturated: walnut, avocado, sesame, chia, sunflower seeds, omega-3, omega-6, peanut butter, shellfish;
  • monounsaturated: omega-9, olives, extra virgin olive oil, eggs, almonds, cashews.
  • saturated: coconut, fatty red meat, dairy products with a high% fat content;

Sources and rates of carbohydrate intake

To provide the body with energy for daily activities and training, it is important to consume carbohydrates. The incoming food is broken down into glucose, which becomes a source of energy.

During exercises with heavy weights, energy is expended with particular force. Carbohydrates are stored in the muscles as  glycogen  . During exercise, the integrity of the muscle is disrupted and ATP is released, an acid that is part of the cell and is responsible for protein synthesis. 80% of ATP production occurs during the breakdown of glycogen and not due to the oxidation of fats or proteins.

A low-carbohydrate diet reduces glycogen stores, causing lethargy and decreased vitality. With a properly structured diet during this period, your own fat, stored in the form of triglycerides in the muscle fibers, becomes a source of energy. As a result, a person loses excess weight.

Insulin is a hormone that stimulates muscle growth and inhibits protein breakdown. It occurs in response to the intake of carbohydrate foods.

For your training to be productive, it is important to consume carbohydrates in advance. The sources are:

  • durum wheat cereals and pasta;
  • rye bread, bran;
  • whole grain baked goods;
  • fruit.

It is recommended to give preference to complex (slow) carbohydrates, which the body absorbs longer and does not cause sudden jumps in blood sugar. Consequently, the whole becomes of high quality, with a minimal risk of increasing body fat.

How many calories should you consume per day?

Weight gain for girls is difficult, even from a purely psychological point of view. It is important to understand that a bulking is impossible without an increase in calories.

Another disappointment is that gaining weight without increasing the percentage of subcutaneous fat is practically impossible. However, the risk can be minimized by making a reliable calculation of the KBZHU. Everything is natural: first you need to gain weight, and then get rid of the fat “attached” to the muscles. This is how you work on a toned and sculpted body.

Symptoms of a caloric deficiency in the diet:

  • decreased motivation to exercise;
  • apathy, fatigue;
  • recovery time after training is longer than usual;
  • Sleep disturbance.

If energy intake from food is an equivalent indicator of daily metabolic processes and physical activity, an increase in muscle fiber cannot be expected.

For a set, the calorie intake must be greater than the expenditure. When combined with strength training, this will provide an increase in muscle mass. Increasing calorie intake should not exceed 10-15% of daily calorie intake for girls to avoid accumulation of excess fat.

You can calculate the number of calories to gain mass on a specially designed calculator. It is enough to enter the necessary data, and the function for weight gain is already included in the program:

Categories: training