How to Gain Muscle Mass for Women

Written by Veneta   
Sunday, 28 October 2012 02:26

Next year I am turning 52. Sounds scary but when you look at all those womenbuilding-muscle-mass-afetr-40-women who have managed to build muscles in their 40s or 50s, you realize that you can do it, too.  I would like to share everything I do to get my six pack back in the fastest possible time.

Couple of years ago I’ve been utilizing this program and it has been working ideally for me.  It helps you burn fat and gain muscle mass at the same time. Here is my plan on building muscles for my 52nd birth day.

I like them because they are easy to take. You need to take them only twice a day. They will clean my entire body, including my liver which I’ve been abusing for a while.
The reason I want to detox is to regulate all functions of my body and get rid of toxic build up that creates congestion. Liver deals with metabolism and has to be healthy in order to serve my goals.

Detoxification balances the ph level of the blood to prevent health issues and strengthen immune system. It helps us clear the skin texture and allow the proper absorption of nutrients by every single cell.

  • Take a picture of yourself and measure all major spots needed to be enhanced. Put this picture at the mirror of your bathroom to remind you of your goals.

Eating Plan to Gain Muscle for Women

  • Picking the right food is essential for those women who are aiming to build strong and firm muscles. Having 5 -6 meals per day is a must for nurturing those muscles. I’ll give you the exact meal plan I was following for many years to maintain perfectly looking body.

1st meal – sometimes apples and if I have more time in the morning I will have a bowl of nutritious cereal

2nd meal – protein shake, row almond nuts or 2 eggs whites.

3rd meal – Your meal should include one of the following sources of amino acids: chicken breast, cottage cheese, fish or mozzarella slices. Your essential fats: Olives, avocado, olive oil.  Vegetables should come from salad of tomatoes, cauliflower, broccoli, cabbage with carrots or green leaves with cucumbers and radishes.

4th meal - I will usually have a hand full amount of some raisins, almonds and a middle size of apple.

5th meal - It is a dinner time. You may repeat your lunch which is the 3rd meal or you can simply have a good green salad with tuna fish, olives and a bit of olive oil in it.

6th meal – This is the time when I get my pleasure of eating a bag of non salted, free of butter pop corn. It could be replaced with couple of almonds, as well.

Exercises to Gain Muscle for Women

  • Exercise every single day by rotating different exercises each day.  Here are some compound movements that stimulate muscle growth:

Legs: Squats, Front Squats, Leg Presses
Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl

Back: Pull-up, Bent Over Row, One Arm Dumbbell Row

Chest: Incline Push-Ups, Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips, Dumbbell Pullover

Abs: Exercise Ball Plank

Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs

Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps, Bench Dips ext.

Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

Start by warming up your muscles and do strength training before your cardio.  The total amount of time you are spending in the gym should be 1 hour.

Many women are jumping right away on the cardio machines and they are running forever. Cardio training isn’t the one which can improve that much your muscle definition. It is designed to train the heart muscle, so you can have stronger heart to deal with the rest of the exercise sessions.

You cardio training should last around 40 minutes. Do it 3 – 4 times a week and make sure that it is done after weight lifting to avoid tiredness.

Define which muscles you would like to work on and talk to your personal trainer about it. If you don’t have any professional trainer around try to work on different muscle groups every day.

Whether you are working on your abs, arms or any other part of your body spend about 20 minutes on them by using variety of motions each time. Make sure you are not repeating the same exercises every day. Your muscles are getting used to those motions and aren’t active enough for building new muscle fibers.

  • Rest your body at night time for 6 – 8 hours. Having a good sleep helps you recover from the training sessions and build beautiful muscles with ease. Tiredness may trigger a lot of problems including the risk of weakening your heart.

Supplements to Gain Muscle

  • Take dietary supplements. While exercising we burn calories more intense and we need to compensate the loss of valuable minerals and other essential nutrients.  Also, taking supplements such as Phen375 can assist you gain muscle and lose fat. You will need a good protein shake for women to provide the necessary fuel for muscle growth.
  • Bronx Sport Creatine Powder

So, let’s start the race and let me know how the things are going. Let’s see in practice can 50 years old women gain muscles and show the results to the world!

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Last Updated on Wednesday, 15 April 2015 23:55
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