As important as it is for some women to shred some LBs, some women want to put on weight a healthy way to stay fit and healthy. It is essentially important to maximize the muscle growth and to obtain the same in the healthiest way, we have jotted down some easy to do exercises to gain weight for females out there.
Lift heavy weights
Ladies should not be afraid of lifting those huge weights! If boys can do it, so can you. All you need is some persistence to get those heavyweights lifted up. There is just one simple rule, if you start lifting weights like boys, your body will produce testosterone in order to embrace the big stress that you place on it, and this will finally help you build some muscles. You need to realize that you have to increase the load. If you’re doing squats comfortably with just a bar, its time to add 5 to 10 pounds to each side to build muscles. If you are doing seven to 10 reps of any bit of exercise, increase it.
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Go for low impact, light cardio
Cardio is an excellent way to promote muscle growth. Your muscles need oxygen to grow and further develop. When you do cardio exercises, your blood flows and this makes your muscles receive more oxygen. However, it should only be limited and should not exceed to too much time spent on a Cardio exercise. You should always remember to lift more often than doing cardio if you want to increase your muscle mass. A good plan to stick to is plan out your entire exercise regime on a schedule that allows training three times a week, and one day of light, low-impact cardio without any six-mile runs. Just imagine the body of a long-distance, you will notice it is very lean and has no low body fat. Whereas the body of a sprinter has more muscles. That is why you should stop with the running.
One important thing to note is that Cardio exercise should never be done before strength training if done on the same day. This will only cause fatigue to your muscles and make you more prone to injury.
Go for faster rep speed
Always level up the speed of the rep to build some muscles. A substantial repetition is one repetition every two seconds. You should still be able to maintain your form meanwhile if you can not do so, then the rep that you are already maintaining should do well for you.