How to increase muscle mass if you are a thin woman: 5 tips

Increases muscle mass It strengthens tendons, ligaments and all connective tissue in general, which is why it is essential for health. Furthermore, it improves bone density and controls body fat. But How does a thin woman increase her muscles?

“Choose ours appropriately dietadded to physical activity AND abandon bad habitsit is essential for our health, they explain from Mayo Clinica non-profit organization dedicated to clinical practice, training and research.

Adding fruits and vegetables, for example, provides vitamins and nutrients to the organism. And some of them, as well as portions, are targeted by specialists.

In any case, there are people who, despite the amount of exercise they do, fail to increase muscle mass or do it at a pace that is too slow.

In English, coaches classify them as hardgainerbecause of how difficult it is to get them to increase their muscles

But, as mentioned above, with the right combination of a healthy diet for each body type, regular training and lifestyle, significant muscle growth can be achieved.

For this reason, before making a decision regarding diet and physical activity that can make changes to your health, It is always important to consult a doctor or nutritionist to provide the best diagnosis and recommendation based on each case.

How to gain muscle mass if you are a thin woman or a thin man

Precisely this type of slim-built people know how complicated it is to achieve goals with a body that doesn’t seem to help much.

And just going to the gym in no way guarantees that you will grow and strengthen your muscles.

That’s why him personal trainer and physical therapist Jeff Cavaliere Provides some tips for gaining muscle mass:

Divide food portions throughout the day

Second Knight is advisable do 4 to 6 a day. The idea is to spread out your foods throughout the day and not saturate yourself with just one so that you feel heavy or heavy all the time.

The ideal is to divide them into breakfast, lunch, dinner and two or three snacks.

Also, keep an eye on a protein-rich diet, such as lean meats, fish, eggs, legumes and dairy productsas they are important for muscle repair and growth.

Furthermore, in addition complex carbohydrates such as brown rice, quinoa and oatsas well as healthy fats from sources like avocado, nuts and olive oil.

Keep a food diary

Before starting a change in your eating and nutritional habits, the trainer suggests keep a diary in which you write down everything you eatin addition to consulting with a professional.

After three days, review the list and evaluate whether the foods were nutritious, sufficient and balanced.

If not, you need to make some adjustments or changesalways under professional supervision.

Consume liquid calories

The recommendation to consume liquid calories does not refer to any type of drink (those that contain a large amount of sugar), but to products such as milk, which in addition to containing calories, also has fats and proteins.

The reference to products such as milkwhich in addition to containing calories, also has fats and proteinsto publish Univision.

The goal is to add calorie load in a healthy way, even when you are saturated with solids.

This simple advice will be extremely useful, they warn, for increase consumption of “good” proteins and calories by up to 30%.

Eat more but well

The amount of daily calories should increase, but that It doesn’t mean eating junk foodbut be careful what you eat.

THE carbohydrates such as fruit, whole grains or wholemeal pasta They are a great option, even to consume lots of fiber you like the contents of vegetables and eat more servings of the protein you prefer.

One of the most common mistakes when creating a meal plan is consuming processed foods such as fried foods or excess sugar.

Not only will you delay your goals, but you will also gain weight and not gain muscle mass as easily. Also, feeling weak because of that foodcarries very little energy to the body.

Knight refers to the healthy fatssuch as avocado, nuts, peanut butter and eggs, extremely nutritious.

Increase the weight and reduce the repetitions

For his part, the personal trainer and physical fitness, Brandon Whiteexplains that to gain more muscle mass you need to make an adjustment in the gym.

That’s how he says he views routines to increase weight and reduce reps, instead of doing the opposite.

The more repetitions the less weight you do, the greater the resistance worked. On the other hand, a greater load with fewer movements will result in greater strength and musculature.