How to quickly gain muscle mass girl?
Most women want sporting achievements not to reflect on their figure. It seems to them that it is enough just to lose weight and then eat moderately in order to achieve a qualitative gain of muscles. However, professional athletes know that without nutrients that contribute to weight gain, to achieve a significant increase in power performance will not work.
Therefore, they divide the food into two phases:
- the first is an accelerated set of body weight, which occurs not only due to the growth of muscle tissue, but also due to an increase in the volume of fatty layers;
- in the second, everything is done to burn fat - in the professional jargon of bodybuilders it is called “drying”.
The menu when gaining body weight should be as complete as possible - it is necessary to include proteins, fats and carbohydrates in an amount sufficient to meet all human needs.
At home, you should especially lean on meat, dairy products, as well as fish, vegetable fats, fruits, vegetables and much more. Only food containing a considerable amount of harmful substances that negatively affect the human body will be prohibited:
- beef tallow;
- transgenic foods found in fast food and purchased ready-made meals;
- chemical dyes, preservatives and other additives.
But in the second phase is to work hard to achieve fat burning. Nutrition will be very limited, because it is necessary to completely eliminate fats, as well as to minimize the consumption of so-called "fast carbohydrates" - sugar, pastry flour products, syrups based on various sweeteners.
At home, you should especially lean on cottage cheese, vegetables, unsweetened fruits, as well as poultry and fish. Also useful at this time will be porridges containing complex carbohydrates. Such a diet will not allow to achieve accelerated muscle growth, but will eliminate excess fat and restore the figure, which is especially important for girls.
What exactly to eat?
They are good not only for improving the power indices, but also for accelerated fat burning, because the amino acids contained in the protein normalize the person’s metabolism, forcing him to take full advantage of the nutrients rather than delaying them. At home, you can get enough protein from a variety of sources, but it is worth noting the most common and effective.
The maximum efficiency in burning fat and increasing muscle mass is different than cottage cheese - it not only improves a person’s metabolism, but also allows you to control your appetite. Such a product is very long processed by the body, so for 3-4 hours after its use a person does not feel particularly strong urge to take additional food.
At home, it is better to use medium-fat cottage cheese, because the fermented milk product marked “0%” lacks not only fat, but also a number of essential amino acids that affect the level of physical development of the body. Cottage cheese should be eaten for breakfast, as well as before bedtime - thanks to this, your body will not experience a lack of building materials for muscle tissue, either before exercise or after them.
In the fat burning phase, 1-2 meals are often replaced with cottage cheese, which can significantly reduce the appetite, and with it the intake of fat and “fast carbohydrates” into the body.
Most women consume and products obtained during the processing of milk using bacterial cultures, for example, kefir, yogurt, ryazhenka and many others. This feature of the power of the fair sex was not accidental - they contain milk protein, the richest in amino acids necessary for building muscle tissue. However, he has a drawback - when burning fat, it is almost never used, because this protein breaks down in just 1-2 hours, completely ceasing to have its effect on the human body.
Therefore, experts recommend taking more dairy products 30-40 minutes before a workout, as well as immediately after it, in order to achieve maximum results. By the way, there is also whey protein, which is even faster than milk protein. For weight loss, it is irrational to use it, but when you gain weight, it allows you to get up to 1 kg of muscles per week!
At home, it is worthwhile to develop a menu containing a fairly large number of eggs - they also contain a very important protein, which has an average rate of decomposition. In addition, eggs contain a large amount of globulin that supports immunity, and muscle tissue growth factor, which is vital for both athletes and ordinary people.
Egg protein is eliminated from the body in about 3-4 hours, so that it can be taken along with the normal diet according to the established regimen in order to achieve a good result. The protein found in eggs is not very good for burning fat, but it gives excellent results in muscle growth. Therefore, it is recommended to use it in the first phase, when there is a maximum increase in body weight.
Some women may be allergic to animal proteins, in addition to cottage cheese, which is undergoing a fermentation process. They are recommended to take soy lecithin, which is hypoallergenic and contains a very large amount of nutrients. According to the duration of excretion from the body and the period of preservation of unchanged form in the stomach, it is only slightly inferior to cottage cheese. Therefore, it can be used when burning fat, as well as be used according to the specified scheme.
However, soy lecithin gives excellent results in the set of muscle mass, showing the results of growth for the week, comparable to milk protein.