If you are like many women, you may have wondered how to get lean muscle for females. You may even wonder how to build muscle faster. These are a few tips to help you build muscle fast.
Increase Protein in Your Diet
Building muscle requires that you eat enough protein. Therefore, a 150-pound woman should eat at least 82 grams of protein every day. The best proteins you can eat are white-flesh fish, Greek yogurt, skinless white meat poultry, tofu and low-fat cottage cheese.
However, don’t forget the plant-based proteins, such as beans, lentils and peas. If you choose a protein powder to supplement your diet, make sure it has high biological value. Whey protein and isolates are great for muscle building.
However, don’t avoid carbohydrates completely. They provide you with fuel for your workouts. Choose complex carbohydrates before workouts.
Slow Your Movements
When you slow your movements, you engage the muscle for longer periods of time. This can increase your strength and lean muscle mass significantly. Try to slow your contraction period to seven to 15 seconds and your release period to up to 10 seconds.
Slowing your movements also helps you control your weight, posture and movement during each part of the repetition.
Lift Heavier Weights
Many personal trainers and fitness programs, such as Brooke fitness, suggest that you lift heavier weights. Of course, you should start with light weights so you don’t strain your muscles. In addition, your workout should begin with a warmup using light weights.
However, when you are getting into your workout, you should choose weights that you can lift but that challenges your muscles. In fact, you should feel like you can’t lift it again when you finish your sets. Focus on lifting 65-80% of your one-rep max for your 8-10-rep sets.
Adjust Your Volume
The number of repetitions and sets you do should grow over time. For example, as a beginner, you may only do 10 reps in each of two sets for each exercise. However, your muscles will get used to this activity, so you can either increase your weight or add reps and sets to your workout.
Add Full-Body Strength Training
At least three times a week, you should complete a full-body strength training session. These sessions promote maximum muscle growth. You will do up to 12 repetitions of a wide variety of exercises. This training is especially important if you typically focus on a single or a few muscle groups because you build strength to support your entire body instead of just a few parts.
Get Some Rest
Your body needs rest to heal. Make sure you get enough sleep at night. You need at least seven hours every night for your body to recover. In addition, you need to take days off. Therefore, consider doing weight lifting every other day. In between, you can do some light cardio, but avoid lifting weights with the same muscles every day. Your muscles need to repair and rebuild, and rest allows them to do so.
As you begin implementing these tips, you will find that your muscle grows faster than you thought it would. However, it is important that you find the best workout for your goals, e.g., butt workouts for women. Then, track your progress.
Also Read: How to build muscle without Gym?