While being overweight means worries, being underweight too should be corrected before it’s too late. Are you a woman aspiring to gain body weight to improve muscle mass and enhance fitness? It could be that you are planning to join a bodybuilding competition or simply looking to stay fit and healthy. The good thing is the post below offers some expert tips for women aspiring to gain body weight.
Enhance your calorie intake
Just like you will need to burn calories to lose weight, you will have to enhance the calorie dosage to gain mass and weight. You have to gain 20-40% calories via proteins every day. So, focus more on milk, fish, eggs and chicken breast. Then, you will have to get 30-40% calories through carbs. These include oats, pasta, brown rice, potatoes, broccoli, sweet corn and black beans. Go for nuts, oils and avocados as well to enhance fat (unsaturated) consumption.
Besides, you may also invest in nutrition supplements that are prescribed for bodybuilders. Check online reviews if you want advice on what top sports nutrition brand to follow for the best muscle mass supplements.
Tips for workout
Know the right workout routine
Dedicate your Thursdays and Mondays to triceps, shoulders and chest. On Fridays and Tuesdays, you will focus on legs, biceps and back. This way, you will have dedicated time for every muscle group and also a good rest for 72 hours for the muscles.
Know the exercises
For Thursdays and Mondays, your exercises would be – pushups, bench presses, chest presses, bench dips and shoulder presses.
For Fridays and Tuesdays, your workouts would be seated rows, lat pulldowns, lunges, squats, deadlifts and bent-over-rows.
Focus more on strength exercises and less on cardio.
You must make sure to sleep for at least 8 hours every night. It helps your body to recover so that it can prepare itself for your next workout session.