Gaining muscle mass
strengthens tendons, ligaments and all connective tissue in general, which is why it is key to health.
In addition, it improves bone density and controls body fat.
But
how does a thin woman increase her muscles?
"Choosing our diet
appropriately
, coupled with
physical activity
and
putting aside bad habits
, is essential for our health," explains the
Mayo Clinic
, a non-profit entity dedicated to clinical practice, education and research.
Adding fruits and vegetables, for example, provides
vitamins and nutrients
to the body.
And some of them, as well as the portions, are being targeted by specialists.
In any case, there are people who, no matter how much exercise they do, fail to increase their muscle mass or do so at a too slow pace.
In English, trainers classify them as
hardgainers
, because of how difficult it is to get them to increase their muscles.
But, as was said, with the right combination of a healthy diet for each body type, regular training and lifestyle, significant muscle growth can be achieved.
For this reason, before making a decision related to diet and physical activity that can make changes to your health, it
is always important to consult a doctor or nutritionist
to provide the best diagnosis and recommendation according to each case.
How to gain muscle mass if I am a thin woman or a skinny man
It is always important to consult a doctor before making changes in training and nutrition.
Precisely this type of person with a thin build knows how complicated it is to meet objectives with an organism that does not seem to help much.
And just going to the gym does not in any way ensure that you will grow and strengthen your muscles.
Therefore,
personal instructor and physical therapist Jeff Cavaliere
provides some tips to increase your muscle mass:
Divide food portions throughout the day
According to Cavaliere, it is advisable
to do 4 to 6 daily.
The idea is to spread your foods throughout the day and not saturate yourself with just one so that you feel heavy or heavy all the time.
The ideal is to divide them into
breakfast, lunch, dinner and two or three snacks
.
Additionally, keep an eye on a diet rich in protein, such as
lean meats, fish, eggs, legumes, and dairy products
, as they are important for muscle repair and growth.
Also, add
complex carbohydrates such as brown rice, quinoa and oats
, as well as
healthy fats
from sources such as avocado, nuts and olive oil.
Keep a food log
Keeping a food log is useful for evaluation and monitoring.
Before starting a change in your eating and nutrition habits, the trainer suggests
keeping a diary where you can record everything you eat
, in addition to consulting with a professional.
After three days, review the list and evaluate whether the foods were nutritious, sufficient and balanced.
If not, it is necessary to make some
adjustments or changes
, always under professional supervision.
Consume liquid calories
The recommendation to consume liquid calories does not refer to any type of drink, the kind that contains a large amount of sugar), but to products such as milk, which in addition to containing calories, also has fats and proteins.
The reference to products such as
milk
, which in addition to containing calories, also has
fats and proteins ,
Univisión
publishes .
The goal is to add caloric load in a healthy way
,
even when you are saturated with solids.
This simple advice will be extremely useful, they warn, to
increase your consumption of "good" proteins and calories by up to 30%
.
Eat more but well
The amount of daily calories should increase, but that
does not mean consuming junk food
, but rather being aware of what you eat.
Fruits and grains provide fiber for muscle mass.
Carbohydrates
such as fruits, whole grains or whole grain
pastas
They are an excellent option, also consume
a lot of fiber
such as that contained in vegetables and eat more pieces of a protein that you like.
One of the most common mistakes when creating a meal plan is consuming processed foods such as fried foods or excess sugar.
Not only will you delay your goals, but you will also gain weight and not gain muscle as easily.
In addition, feeling weak because that food
carries very little energy to the body.
Cavaliere refers to
healthy fats
, such as avocados, nuts, peanut butter and eggs, which are extremely nutritious.
Increase weight and reduce repetitions
For his part,
personal trainer and fitness figure, Brandon White
, explains that to gain more muscle mass it is necessary to make an adjustment in the gym.
An expert recommends doing fewer repetitions but with more weight.
This is how he mentions considering routines to increase weight and reduce repetitions, instead of doing the opposite.
The more repetitions and less weight you do,
the more the resistance is worked
.
In the other way, a greater load with fewer movements will result in greater strength and muscle.