Workout and Diet Strategies for Women Who Want to Build Muscle


Gaining muscle mass can help you feel healthier and make light work of your day-to-day tasks. It can also contribute to healthy weight gain, and since most diets are designed to help people lose weight, there aren’t as many guides for women on how to lose weight while gaining muscle. Incorporating a sensible diet while sticking to specific exercise routines can help build strength and muscle.

Intense Strength Training, Light Cardio

The first step to building muscle is to hit the gym. Experts recommend strength training targeting all body parts for maximum muscle growth. That allows you to work out each muscle group, although you’ll want to start with the largest.

Consider lifting weights to put healthy stress on your muscle tissue, promoting growth in response. You may start with squat exercises using dumbbells or a barbell to build your quads and gluteal muscles. To exercise your hamstrings, glutes, and back muscle, be sure to include deadlift routines in your regular fitness plan. It’s also useful to work out your chest and bicep muscles.

Whether you’re performing a chest press, tricep kickback, or deadlift, you should start with lightweight lifts. To progress muscle growth and achieve results, you’ll need to push your weight-lifting comfort zone. It’s important to gradually increase weight and challenge your muscles with more strenuous strength exercises.

Some of these weight-lifting routines can be oxygen-intensive, which is why you may need to incorporate low-impact, light cardio exercises. These can help stimulate the flow of nutrients and oxygen to impacted body parts, enhancing muscle growth.

Packing in the Protein

Studies have shown that increased protein consumption can promote strength and muscle mass gain when combined with strength or resistance exercises. Ideally, some dieticians recommend consuming a gram of protein for every pound of bodyweight to grow muscle while curbing carb cravings.

That said, regular diets may not always give you the protein required to enhance muscle repair and growth as your exercise. There’s an excellent way to get your extra protein conveniently—using protein powders or protein bars before your workout.

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Protein snacks provide crucial macronutrients in a form that’s ready for your body to use. But before snacking on your favorite protein supplement, be sure it has the right ingredients for your goals and dietary restrictions. Some healthy protein bar or powder options for typical diets include:

  • Vegan– Their nutritional value per serving can vary from product to product, but these supplements usually provide plant-based proteins. Some of their common ingredients are nuts, rice, hemp, and fruits like bananas and pineapples.
  • Paleo– With this diet, you’ll be avoiding anything with artificial ingredients, including sweeteners and everyday foods like grains, legumes, and dairy products. For best results, pick a protein supplement with organic ingredients, such as whole foods without preservatives, including fish, lean meat, fruits, and vegetables.
  • Keto- When you need to keep your body well-nourished and physically ready for your next muscle-building exercise, snack on keto-friendly protein bars. These are usually low-carb, high-fat supplements. Depending on your diet, always consider the nutrient percentages in your protein supplement. For keto-friendly snacks, you might want your carbs constituting no more than 10 percent of the product. About 20 percent protein and 75 percent fat might be ideal when you’re on this diet.

Tracking Your Calories

Your body uses calories for energy, even more so if you’re regularly working out. Though it’s important to keep calories in check to prevent unwanted weight gain, it’s equally vital to get enough calories to sustain muscle growth.

Consider investing in a calorie tracking application, such as MyFitnessPal. You can use such software to monitor your lifestyle against your fitness goals. It makes it easier to tell when you’re not eating enough energy-sustaining foods, enabling you to adjust your calorie intake as needed.

Many of these downloadable mobile apps have user-friendly features. This makes tracking your food diary on the go and improving your chances of attaining your strength training goals a breeze.

Train Hard and Eat Well to Gain Healthy Muscle Mass

Building muscle is difficult for men and women, but training hard and pushing your muscles beyond their limit can be rewarding in the end. By adopting specific strategies, the task can be less challenging. Start with light weights and gradually increase them as you build muscle mass. Don’t forget to incorporate a protein-rich diet for adequate energy supply, muscle growth, and recovery promotion.

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I am Jessica Moretti, mother of 1 boy and 2 beautiful twin angels, and live in on Burnaby Mountain in British Columbia. I started this blog to discuss issues on parenting, motherhood and to explore my own experiences as a parent. I hope to help you and inspire you through simple ideas for happier family life!


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