Women who are trying to gain healthy weight also need to build muscle. Like any diet, the key is paying attention to caloric intake and exercise levels. According to Gain Weight Muscle Fast, gaining weight requires excess calorie intake. The website also states that women who want to gain weight should not only work on eating more calories but also building more muscle to create proportionate body fat distribution.
- Skill level:
Talk to a doctor before starting any exercise regimen. Gain Weight Muscle Fast points out that sometimes the body might keep off weight due to medical problems and it is important to rule out potential medical problems before starting a weight gaining diet.
Eat more healthy calories. While gaining weight requires higher caloric intake and it is tempting to just eat junk food, that can result in unattractive fat gains such as gaining only in the stomach or gaining too much fat without enough muscle. Instead, eat more lean meats, whole-grain carbohydrates, and foods with fatty acids like fish.
Start a weight training regimen. Real Women's Fitness suggests shooting for three workouts a week, though it points out that anyone who is new to exercise might start out with twice a week and work up to three or four times a week.
Eat protein both before and after exercise. Real Women's Fitness suggests getting between 10 and 20 grams of protein before exercise and taking a protein shake afterward for optimal muscle growth. Protein shakes typically have around 25 grams of protein per scoop of shake, though exact amounts vary on the brand.
Tips and warnings
- Women build muscle differently than men because women have lower levels of testosterone. This means that women will not naturally end up looking like a body builder.
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