Not every woman slogging her ass in the gym is there to lose weight. Some are there to gain muscle. Gaining lean muscle can be a great idea, because it can sculpt your body and make it look proportionate and fuller. Not to mention, according to a study published in the journal Adipocyte more muscle mass means a better metabolism.
But to get these results, you need to do it the right way. And for that we are here to give you tips on gaining muscle. Here are five to begin with:
1. Lift more weight
No, lifting weights is not a man thing. See, both men and women have the same muscle groups. The thing that differentiates them is hormones. That’s why men tend to bulk up more than women. So, don’t shy away from lifting weight, and decide how much to lift according to your comfort. You can start from 2.5 kilo dumb-bells and move ahead slowly and steadily.
2. Choose the right moves
To gain muscle it is very important that you choose the right kind of exercises—then whether you are doing bodyweight exercises or lifting weights. So you must include push-ups, pulls-ups, squats, shrugs, curls, triceps dips, deadlift, lunges, and chest press in your routine. All these exercises target multiple muscles in one go, and are some of the best moves when it comes to muscle gain.
3. Pay attention to your reps and sets
Repetitions and sets make a lot of difference. While deciding the number of sets and repetitions you must consider the weight you’ll be lifting. Your weight and reps should be inversely proportional to each other.
4. Include HIIT in your routine
From burpees to high knees–pick a set of five to six exercises that are high on intensity and create your own circuit. There is an endless range of exercises that you can include in the circuit. A 2017 study published in the Journal of Science and Medicine in Sports suggests that HIIT exercises are one of the best ways to gain leaner muscles with any equipment.
5. Contract your muscles properly
Contraction is the key when it comes to muscle gain. Lack of proper movement and contraction means zero muscle gain. In fact, if your movement is not strong enough, then you will fail to channelize your energy towards your muscle. So, do slow repetitions and hold the movement for a few seconds for better contraction.
How much you eat and rest matters too
According to Ruchika Rai, a renowned fitness and wellness coach, proper sleep and resting your muscles multiplies the effect of your workout.
So sista, your muscle gain rule book is ready to be followed. Are you?