Healthy Meals for Weight Gain & Weight Training for Women

Written by eliza herring
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Healthy Meals for Weight Gain & Weight Training for Women
Creating a diet and fitness plan that will help you build muscle and gain weight is simple once you learn the facts. (female bodybuilder image by Steve Lovegrove from Fotolia.com)

Sculpting the body of your dreams is hard work. Weight training while gaining weight requires careful planning. While training, you are burning hundreds of calories making it difficult to pack on body weight. In addition, it can be difficult to create a meal plan that is healthful and causes weight gain. If you follow a few simple tips, you will be on your way to the physique of your dreams in no time flat.

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Weight Gain Diet Basics

To gain weight you must consume more calories than you burn. Creating a diet plan is essential to achieve proper weight gain. You will need to eat several times a day and consume the appropriate nutrients each meal to gain muscle mass. Typically, a weight gain program will last for four to six months. The weight gain phase of training is often followed my a fat-loss training phase. The fat loss phase will not undo the months of weight gain dieting, just help lose and excess body fat you may have gained during your weight gain training.

Planning Your Weight Gain Diet

When on a weight gain diet, you will need to eat six meals a day or one meal every three hours. Eating several meals a day will keep your energy levels high and allow you to replenish your muscles throughout your day.

When on a weight gain diet avoid: sugar, white flour, processed foods, fatty meats. These foods will not provide the nutrients you need to build muscle.

Eating the following foods will make your weight gain goals a reality: lean meats, eggs, dried fruits, vegetables, fish, whole grains, nuts, canola and olive oils, and you may choose to include protein shakes or supplements.

Make sure that each meal contains 35g of protein, vegetables, and healthy fats.

Weight Training Basics for Women

In recent years, health and fitness professionals have encouraged women to include strength training in their fitness routines. Weight training helps women fight osteoporosis and arthritis. When you are weight training you will be gaining strength while boosting your mental health.

Be prepared to wait for results. The female body will not bulk up as quickly as their male counterparts. Stick to your weight gain diet, continue your strength training exercises, exercise a little patience and you will see results.

Create your Weight Training Routine

If you are new to weight training, only visit the gym three times a week to life weights. By easing yourself into a workout routine you will reduce your risk of injury and reduce your frustration level. Though you are focusing on weight gain and muscle building, include three cardio workouts, lasting 20 minutes each, to your routine. These cardio workouts will improve your cardiovascular health, circulation and help you keep unwanted fat gain at bay.

Your workout should include all muscle groups. Try exercises like squats that work most of the muscles in the leg for efficiency.

Experiment with different weights. Choose weights that are tire your muscles by the end of 10 to 12 reps.

For faster muscle building, shock your muscles by using a variety of weights during your work out. Start your weightlifting exercises with a weight that you can only lift eight to 10 times. Perform one set of eight to10 reps with that weight. Next, move on to a lighter weight that you can perform 12-15 reps with before becoming fatigued. Complete one set of 12 to 15 reps. Finally, find a weight so heavy you can lift it three to five times before becoming exhausted. Do one set of three to five reps with that weight to wrap up your routine.

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