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How To Gain Muscle Mass for Skinny Females
While most women are trying to lose fat and gain muscle, there are many skinny women that try to gain muscle but are often not successful. In this article, I will give you a few tips on how skinny girls can gain muscle.
If you are skinny and want to gain muscle, you are not alone, while a lot of women seem to gain weight and muscle with ease for others it can seem like an impossible task. The good news is that skinny women can gain muscle and it does not have to be difficult.
Every year a lot of women will turn to anabolic steroids in order to increase muscle, the problem with this is that steroids can have many bad side effects.
Women who take steroids can suffer reproductive issues and steroids can cause physiological transformations, these can include a deeper voice, increased body hair, and an enlarged clitoris. The longer women take steroids the more likely they are to begin taking on man-like traits.
Understand differences between men and women
Women and men produce hormones, the main hormone men produce is testosterone and small amounts of estrogen, women on the other hand produce high levels of estrogen and only a small amount of testosterone.
Since women produce less testosterone it makes it harder for them to gain muscle. Younger women can gain muscle easier than older women, this is because as women become older hormone production drops making it harder for them to naturally gain muscle.
While women often consider taking steroids in order to gain muscle there are many natural ways you can gain muscle using natural methods.
Lift weights
There are many different exercises women can do that will increase muscle but the most important exercise you can do is lift weights. Lifting weights not only helps increase bone density and coordination it will also help skinny women gain muscle.
Benefits of Strength Training for Women
Strength training is the best way for skinny women to gain muscle
Let’s take a look at the studies.
One study published by the Journal of the American Medical Directors Association showed that both men and women were able to gain muscle over a period of 12-24 weeks, in simple terms there were no losers, and those that lifted weights showed a considerable gain in muscle mass.
Another study showed that men and women suffering from anorexia nervous were able to gain a significant amount of muscle by implementing a strength training regimen.
Start off slow
When trying to gain muscle it’s always important to start off slow and get your body used to lift weights. Trying to do too much too soon may cause injury and a lot of soreness.
We recommend joining a gym that offers free personal training for women who are starting off.
Once you get a weight lifting routine that you do regularly you should begin to notice increased muscle tone and firmer muscle.
Target core muscle groups
There are certain muscle groups “core muscle groups” that can stimulate more muscle than others.
For example, your legs, glutes, and thighs are major muscle groups, others include back and chest muscles.
Doing exercises like squats, deadlifts, and bench presses will stimulate more muscle and you will gradually gain more strength.
When you train major muscle groups it’s important to understand you will also be training secondary muscles, for example, the bench press also works your triceps and forearms. Squats target your glutes, hamstrings, and calves.
Eat healthy foods rich in protein
Muscles thrive on protein, in order to replenish your muscles, it’s important that you eat a healthy diet.
Lean foods rich in protein such as chicken, fish, and lean beef are all great sources of protein. Legumes, nuts, and dairy products are also good sources of protein.
Learn about the top 5 foods for gaining muscle.
Consider taking dietary supplements
There are many dietary supplements skinny women can take to increase muscle, these include the following:
Leucine is a supplement used by female fitness models and male bodybuilders, leucine is one of three branched-chain amino acids. Of the three branched-chain amino acids, Leucine is one of the best for stimulating protein synthesis compared to other amino acids.
L-Carnitine is something skinny women should consider taking in order to gain more muscle.
Carnitine converts body fat into energy needed to fuel your muscles. Women have less creatine than men do, older women are even more deficient.
A study done by the American Journal of Nutrition showed that elderly patients who took carnitine showed an increase in muscle and a reduction in body fat.
Creatine is another important supplement skinny women should consider. Creatine is an amino acid found in your body’s muscles and in the brain, most people get enough creatine from eating seafood and red meats.
Taking a creatine supplement can help reduce fatigue and help draw more liquid into the muscles, you would be amazed that taking creatine for a couple of weeks can add considerable volume and size to your muscles.
It’s important to understand that when taking creatine you should also stay well hydrated so drink plenty of water.
Take a legal steroid
While the name might sound scary it’s not, legal steroids are safe and natural alternatives to anabolic steroids. Many of them contain some of the nutrients mentioned above.
Legal steroids combine essential muscle-building nutrients women need to help skinny women quickly gain muscle, increase strength and build endurance.
One of my favorite legal steroids for gaining muscle is one called D-Bal, it works fast and contains all the right muscle-building nutrients your muscle need.
Train with consistency
To some degree, muscle does have memory, in order to further increase muscle gains it’s important to maintain your training consistency.
Try and put together a workout routine where you train muscle group per day for example:
- Day 1 – Legs
- Day two – Back and biceps
- Day three – Chest and triceps
- Day four – Shoulders
Conclusion
Skinny girls can gain muscle, don’t let anyone tell you otherwise, all that is needed is some effort, a proper training program, and some patience and I can guarantee that regardless of how skinny you are if you are persistent and motivated you will notice great muscle gains in just a few months.
No non-responders after strength training regimen.
https://ore.exeter.ac.uk/repository/handle/10871/34301
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Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.