Why can’t I gain weight when I train? How to gain muscle mass if you are thin is the central theme of this week and here are some tips.
It’s really frustrating, in most cases, not being able to observe the aesthetic and sometimes performance results you want so much, even when you train like a beast in the gym, in a park, at home, and so on.
We could say that there are many reasons why a woman finds it difficult to gain muscle mass, and the most prominent reason is due to genetics.
We are born with a certain number of muscle fibers and at the same time from very early ages these fibers that we are going to have are more or less in a 90% defined.
To a certain degree, the size of your body mass can also be controlled by your metabolism and by the stimuli you can apply to it.
How to Increase Muscle Mass in Women
If you have a lot of difficulty gaining muscle volume, then you are likely to have a fast metabolism, which means your body burns calories at a faster rate than normal.
You should take all of this into account when considering a particular diet and/or training program. That’s when you should ask yourself:
Is this diet related to my metabolism and my goals? Is the training adequate for my needs of how to gain muscle mass?
Because as you may know, there are many ways to train. Some work and some don’t, but for the specific goal of increasing muscle mass there are some rules that all thin people (with rapid metabolism) must follow.
The first major drawback that usually arises is that most thin women do not have convenient information about their physical condition and how to gain muscle mass.
No matter how well-motivated you are, your sacrifices will be in vain if the regimens are incorrect and the training applied is wrong.
For example, to say that you should give more relevance to lean protein sources is a kind of error, while in your case that you are skinny and you have a hard time gaining muscle mass.
Apart from taking into consideration a good training is clear, the consumption of complex carbohydrates such as rice, pasta, potatoes, bread, etc., is much more essential, as they contribute to the so precise and also essential glucose slowly and incessantly, and also provide some protein, fat and nutrients (vitamins and minerals).
To sum up this rule, thin people generally apply the advice of people (instructors, colleagues, friends, etc.) who have never had a problem winning measures, so if you want to know how to gain muscle mass, I invite you to continue reading this article.
How to increase muscle mass if you don’t trust yourself? For most women who start a training plan to progress their physique and health, starting is half the “battle”.
The other half will be sustained by the incessant negativity and taunts they may perceive from others. Patience, concentration and motivation are the keys not to give up to achieve your goals. And it’s natural to have a good exercise routine and a suitable nutritional plan.
A few words or negative gestures can do you a lot of harm only if you stop. The most insulting things you can hear will come from friends, colleagues or acquaintances in the gym.
People hate the change in you, it makes them insecure, because suddenly they discover that there is more in you than they surely wanted to accept. They fear that you might actually achieve your goal. That makes them feel less “superior.
Once you start your nutrition and training plan to gain muscle volume, you should have faith and think about what you’re doing. Stay focused and avoid the company of negative people who might criticize you. If you can and want to, keep your routine and plan a secret.
Keep in mind that seeing results requires a good amount of time (six or more months), and that it’s not a thing that will happen in a few days of training. And watch out, when you get to achieve good results you must continue exercising hard, this is clear if you want to sustain all the gains.
How to gain muscle mass with rest? This is the term rather difficult to understand for many because it involves less action, rather than more. The moment we get motivated and start a new routine, it’s natural to want to do something.
We want to train, train and train, thinking that the more you train, the more you will win. Unfortunately for women who find it difficult to gain weight, this is a long way from reality, as you may well have heard:
“rest is essential, and one grows at night while sleeping”.
More routines and exercises do not equal more muscle development. You have to understand that the purpose of weight training is to encourage muscle development, but true hypertrophy occurs through rest and nutrition.
That takes little time in the day and once that is done, the muscle needs to be repaired. Let’s better affirm that the new muscle fibers were well stimulated and will therefore be able to hypertrophy. This only happens when you sleep, apart from nourishing yourself well (below I will talk about nutrition).
The use of weights
This advice on how to gain muscle mass is one of the fundamentals you should follow.
Free weights (dumbbells) are better than machines for many reasons, and the most essential is the fact that free weights leave the stimulation of a greater amount of muscle fibers while you exercise, because one way or another you will have to work harder to sustain the balance.
Encouraging these fibers of synergy and muscle stabilization will let you get stronger, and as a result you will build faster muscle.
Yes, quite a few people can still build muscle mass using “static” machines, all the more reason to make it difficult if you already have the complexity to achieve the stated goals? Of course, there are going to be exercises like the flat bench Press, the free squat with bar and the dead weight that in itself in order to be able to “carry” more weight, should never be missing in your routine.
Lifting a challenging weight
Gaining muscle involves lifting a partially heavy weight. This is due to the fact that the muscle fibers that grow larger in size are better stimulated by the lifting of these.
However, be careful not to injure yourself by lifting weights beyond your limits. Listen to your body.
Short, intense routines
Your goal should be to get into the gym, train hard with focus and get out as fast as possible (no more than an hour, or maybe if you do more exercises per muscle group).
It is not necessary to do many exercises for each part of the body. You shouldn’t do more than three exercises per body part.
Doing more than three exercises will not help you how to gain muscle mass quickly, although in some people it may work depending on their genetic potential, food/supplementation and other internal factors such as avoiding overcrowding, late nights, and so on.
So, in certain people doing more than three exercises per muscle could cause losses (although of course, these “losses” are temporary, something like temporary muscle atrophies).
If you do not want to lose what you have gained throughout the routine, I invite you to limit your workouts to no more than 1 hour (it may take longer if you plan to do routines to gain anaerobic endurance and you are not so interested in a pronounced muscle volume).
Remember that it is also essential to warm up before training and stretching after the weight routine to increase strength, flexibility and efficient muscle restoration.
What to eat to increase muscle mass? Quite a few people will tell you: “well, you can eat as much as you want (including morralla food) and you don’t get fat”, and somehow it’s true, but although these foods don’t reflect on your physique, little by little, over time, you’ll accumulate visceral fat (although you won’t notice it) and it can bring you some medical problems.
How to gain muscle mass with food
However, if you train, these drawbacks can be reduced. However, it is better to avoid than to regret.
By this I mean that you must increase your heat intake, and for many a simple, fast and exquisite (but not very nutritious) way, is to eat hamburgers, dogs, pizzas, chips, in short.
And well, somehow they can be worth to assist you in restoring those calories that the body needs to increase and build muscle.
But also you can do it in a healthier way eating to serve us an example fruits in greater quantity, a lot of rice with meats like chicken, fish, tuna, the egg is a very good source of protein apart from being very affordable.
Carbohydrates are more essential than proteins to increase muscle mass.
Well, these are tips on how to gain muscle mass in women and especially if you’re a thin girl. Remember that patience, concentration and dedication are key to achieving your goals for gaining weight and muscle mass.