How to gain weight for girl, and become more beautiful!
Hello, Dear Friends!
Today we have a very interesting topic. When attending a gym the purpose of most girls is to lose weight, but there are those naturally skinny types who want to make their bodies look fitter. We already know that the beauty of a female body (excluding the breasts) comes from muscles, and not from extra weight or extreme leanness. "A skinny cow is not yet a gazelle". This phrase is well-known but only few really know the meaning. Let's dispel all prejudices and misconceptions associated with women and heavy weights training. Those interested only in practical advice on nutrition and exercise can skip the first part, which is a lyrical introduction and jump directly to the practical second part.
PART 1 Introduction.
Many girls in general are afraid of the word "MUSCLE", picturing male figures or masculine women from female bodybuilding competitions. A girl would likely never become manlike masculine, and in reality the more weight training, she does the more feminine she will become! Without going into details, I would mention that not even all guys are able to achieve a big masculine figure as it all depends on a hormone called Testosterone. It is a male hormone and it is responsible for the growth and strength of muscles. Women have such small amounts of this hormone that it is hard to even imagine the possibility of gaining a large muscle mass (the ones who look big just inject this hormone, raising it to unnaturally high levels). Even if a girl wants to be masculine, she will not succeed without the injection of artificial synthetic male hormones. How many crazies like that do you know?
So, do not be afraid to train with weights, as it will only make you look athletic sexy and feminine! Environment nowadays shows us that levels of testosterone in the male body dropped 50%, and the mortality of the male population under age 50 proves just that! Ladies shouldn't worry about becoming too masculine! Take a look at the youth of today. Look at the modern style called unisex. It was not created out of nowhere, as it was a consequence of the fact that nowadays both boys and girls look all alike - skinny. And it's all due to the decrease of hormones, particularly male. Testosterone is the main ingredient in a man that makes him a Man in every sense of this word, and the one that maintains his health and longevity.
But let’s get back to our main topic. A girl going to a gym regularly will always look more beautiful than as if she attended fitness, dance or yoga classes. Trained muscles tighten your skin making it look better, lift and tighten glute muscles that give your butt a rounded sexy shape, and they help improve the shape of calves and inner thighs. Check it for yourself right now. Stand in front of a mirror in your underwear, put your palms on your buttocks and lift them up. You will see the difference - your thighs become thinner and sexier; and it’s all from just lifting the buttocks. This can be achieved only by doing deep squats! Now imagine what happens when you strengthen all your leg muscles and glutes and work on your upper body. The sooner you start to do it, the younger and more beautiful you will look for your entire life.
Muscles do not get older. With proper nutrition, they can remain the same as when you were young. So, the body of a trained woman might look the same or even better than the one of a 20 years old. With only the face and the hands giving away the age difference. Imagine that you have an extra 20lb, you never went to gym, fitness, aerobics or dancing classes. Let's imagine the incredible situation that you lost all that weight. What are you left with?
Dry loose skin, and the same with muscles – does it look beautiful? I doubt it. You can now clearer understand the meaning of "A skinny cow is not yet a gazelle". Each time you exercise in the gym with suitable weights you become more feminine, sexier, more beautiful and, of course, more athletic.
What does it give you? I can say that this will “preserve" your body at the same age, as long as you continue to train! Your muscles will always be in good shape lifting the skin and nourishing it. It will have an impact on your skin condition and beauty. You will avoid cellulite and all problems associated with it. Your whole body will thank you. Sometimes they call muscles your second heart; so here's a bonus - not only the cardiovascular system will thank you, but other systems and organs of your bod as well. Also, the people around you will only receive your positive. You can be young, beautiful and athletic at any age. Unfortunately, we have more negative examples, but it's all our faults. People are lazy and tend to find thousand reasons and excuses instead of finding just one possibility!
PART 2: PRACTICAL
Let's start with nutrition. It is the corner stone. Especially - water. You should drink 2 liters of water a day. How to do it if you are only used to drinking 0.5 liters of water a day? Always take a small bottle of water with you and make small sips throughout the day. It should be 4 small bottles per day. Green tea and coffee does not count, as well as soups and other kind of liquids. Gradually increase the amount of consumed water until you reach 2 liters per day. Remember one thing – ideally, you should never feel thirsty. Thirst tells us about the lack of water in the body and this should be avoided. Water should be consumed before, during and after your workout.
You have to eat at least three times a day and each meal should contain protein and carbohydrates. You do not have to worry about fats, they will get to you anyways. The only thing you have to always avoid is Trans fats. Between meals, you can have a protein shake from multi-component protein. In any case, the break between meals should not exceed 3.5 hours. One hour before training, you can and should eat a green apple, or half banana with a protein shake. Immediately after a workout, before shower, you have to take protein cocktail. By following this diet, make sure that you check your weight once every two weeks, journaling and taking photos of yourself in a swimsuit. If your weight does not increase, add 200 calories to your diet, and if for next two weeks your weight increases, then keep everything as is. If not, then again increase the calorie intake. What should be particularly noted is that in two weeks you should not add more than one kilogram of body weight. Anything above it is fat, not muscle. It's a great result for people who have recently started power training. For the majority of others this number will be significantly lower and even a one-kilogram gain of muscles in two months would be considered a great result. By the way, half a kilo is the maximum number for healthy and high-quality weight loss. Always remember this and do not try to speed up processes in your body, which can be unproductive and dangerous for your health. Health preservation is the primary task of any self-respecting trainer. Now let’s talk about the strength training. We have to work in the power mode, with relatively heavy weights for 8-12 repetitions. Some of you can wonder that the 8-12 reps is not the power mode, and they will be right at some point. For the guys it's really not the power mode, but not for girls. We are not talking about the small percentage of fit girls who train on a man level, but about those who are just starting their training. But even if we talk about those who keep training for more than a year we need to consider one important detail. It is very difficult for women to do the 5-6 reps with heavy weights. Sometimes even men don't really know how to do it due to low testosterone levels.
Here are some specific weight training recommendations for 8-12 reps for a girl.
You should train every third day following this program:
- Sumo Squats 5 sets of 12, 11, 10, 9, 8;
- Dips variations-using a bars or bench. 5 sets of 12, 11, 10, 9, 8;
- The Romanian deadlift 5 sets of 12, 11, 10, 9, 8;
- Standing dumbbell press 4 sets of 10.
- Deadlift 5 sets of 12, 11, 10, 9, 8;
- Pull-ups or Pull-ups on the floor for 5 sets 12-10;
- Leg curls 4 sets 12-15;
- Seated cable rows 3 sets of 12;
- Leg Press variations wide stance and feet high 2-3 sets of 20.
You have to start your training with a warm-up on an elliptical machine or a bicycle for no longer than 10 minutes. The ideal range is between 5-7 minutes; when your body produces perception. As a result, this will give you a general idea of where your heart rate is.
Next, we have another warm-up set. You will need to perform hyperextension in 3-4 sets of 15-20 repetitions.
This is a general warm-up, and then you need to start the main power part of the training, which should not be longer than 50 minutes after the first sets in the first exercise. The first two of each sets are a special warm-up. Between sets, you should rest from one to two minutes, and between exercises. Cool down exercises must consist of stretches of your entire body along with work on elliptical machine or on bicycle with down-tempo, as opposed to warm-up, where the rate is constantly increased up until complete stop. This will return the heart to a resting rate like it use to be before workout, which is very important. Rest days without training will also consist of full body stretches and half to a full hour of walking.
Follow these simple rules and after a half of a year, you will change significantly. After a year, you will transform without losing health, which is very - very important. Turn yourself in to a fitness model and surprise yourself and everybody around, especially your significant other. Best of luck and god speed.
What you need to remember and teach others:
- People who do not perform any strength work lose up to 3.5 kg of muscle every 10 years, which leads to a decrease in metabolism and fat replaces muscles.
- Strength training helps women to not only preserve and improve the figure, but burn fat and making you slimmer. Besides, you'll never become masculine like a men.
- A woman, even an athlete, will never look like a man, unless she starts taking synthetic male hormones, we are not going to do it so nothing to worry about there.
- If you see part of your body is bigger, it is not pumped, it is overly dense fat which (if you are not training yet) will begin to replace the muscle tissue - 300g each year after age 25 year. At 50, this number doubles;
- Not working hard muscles-atrophy, which significantly reduce daily calorie burning by your body and we can change the situation only by strength training.
- After three months of strength training, you will lose up to 2 kg of fat, but add muscle mass up to 1.3 kg. Due to this, your body will improve and your calorie burn rate and your metabolism will increase by 7%.
- Strength training will improve not only your muscles but also your bones, synthesis of protein in muscles and bone tissue will increases as well.
- Strength training is the prevention of diabetes, because it increases metabolism of glucose.
- Competent training does not increase the risk of back problems, but rather serves as a prevention of disc protrusion and intervertebral hernia and relieves pain from the already existing back problems.
Both women and men will benefit from heavy weight training. It will make them not only aesthetically pleasing, but also improve the condition of the whole body. The beauty of the female body specifies mainly by muscles. As women, we should be keeping fat in one place, our breasts.
AUTHOR – George Strong