Find out how a girl can gain high-quality muscle mass without excess body fat and gain an elastic and slender body. The physiology of the female body is such that girls have to constantly struggle with fat. According to statistics, about 95 percent of girls go in for fitness with the aim of losing weight. Today, you can find a lot of information on the net on how to achieve this goal. But the remaining five percent is forgotten, and these girls fail to gain weight. Do not think that their task is much easier in comparison with losing weight, and today we will tell you how to eat on the mass for girls.
It should be noted right away that this is a very difficult topic and it will not be possible to limit ourselves to a couple of words here. As well as for weight loss, in order for a girl to gain weight, first of all, it is necessary to make changes in her eating habits. Only in this case will you be able to solve the task.
The reasons for the lack of mass in girls?
Below we will talk about how to eat on the mass for girls, and now we need to figure out the reasons for the lack of mass in women. Agree that it is extremely interesting to understand why one girl needs to eat a bun and her weight will increase. For others, it is extremely difficult to gain weight, even if the energy value of their diet is high. Let's try to figure out why the body's response can be so different.
Recall that there are three types of physique, which you probably have known for a long time. We will not consider all of them now, but will pay attention only to ectomorphs. These people are naturally blessed with a lean physique, and it is equally difficult for them to gain both muscle and fat mass. This type of physique is characterized by thin bones, a long neck, narrow shoulders, often high stamina, long and thin limbs, and a high metabolic rate.
It is these signs that suggest the presence of problems with a set of mass. It should be said right away that there are quite a few ectomorph girls, but they are. The physiological characteristics of their bodies make it difficult to gain weight. Moreover, you should understand that this fact in no case should be considered as a pathology or disease. By and large, for an ectomorph girl, her body type is a gift from nature. Agree that the lack of problems with food is expensive. If most women are on strict diets and are constantly calculating the calorie content of the nutrition program, then you do not need this.
However, this does not mean that you can eat one junk food, because such food is harmful to the body and can lead to various health problems. Scientists have shown that in a thin person, the enzyme amylase, which breaks down carbohydrates, is much more active in comparison with other people. It is possible that this is one of the main factors of high metabolism. So smoothly we move on to talking about how to eat mass for girls. Today we will consider the diet for girls during the period of weight gain. Thanks to this, women will be able to gain weight and at the same time maintain the grace and beauty of the figure. When talking about nutrition for gaining weight, it is important to remember that the line between a balanced diet and gluttony is very thin.
How to gain weight for girls correctly?
No one will argue with the fact that you need to eat a lot of food to gain weight. At the same time, it is important for a girl not only to gain weight, but at the same time not to greatly increase the volume of muscles and fat reserves.It is much easier for guys in this regard, because when gaining weight, they first of all take care of the muscles, and then burn fat with the help of special nutrition and training programs.
Speaking about girls in this context, it is necessary to take into account the peculiarities of the work of the female body. Most women are not interested in this, and completely in vain. After all, if you understand the constitution of your body and learn about physiological processes, then it will become much easier to achieve your goal.
First of all, every girl is worried about the possibility of a significant set of muscle mass. Agree that a woman with large muscles cannot look attractive. But here we will immediately reassure you - you will not be able to build up muscles like those of men. More precisely, this is possible, but only if sports pharmacology is used. However, you definitely don't need this.
On the other hand, excess body fat is also unacceptable, even if you are an ectomorph and want to increase body weight. Thus, today we will not talk about the rules of training, but explain how to eat on the mass for girls. Let's find out what the right weight gain is. Actually, everything is quite simple here and the body weight should increase due to the muscular and slightly fatty masses.
If you want to have an athletic body, then the ratio between these types of mass should be 70 to 30 percent in favor of muscle. If you do not need this, then this ratio will be 60 to 40 percent. Simply put, if you decide to gain 10 kilos, then six of them should be on the muscles, and the remaining four on fat.
If you are not an athlete to gain ten pounds, it may take at least a year of work on yourself. However, you can believe that if 6 kilos of them are muscle and 4 kilos of them are fat, then your body will look extremely attractive. We recommend that you think about it, but for now, you can read on.
How to eat mass for girls: the rules
Energy value of the diet
Let's start talking about how to eat in bulk for girls. However, we immediately warn you that in order to get an excellent result, you need to start playing sports. If you do not carry out regular training, then all recommendations for organizing nutrition lose their meaning. You will gain mass anyway, but the desired ratio between muscle and fat will not be achieved.
The first step in changing the nutrition program will be to increase its energy value. To do this, you have to calculate the calorie content of your current diet, and then increase this figure by 15 percent. It is quite difficult to do this, because there are many applications for smartphones that can help with this. Just add all the products you use to it for three days, and the application will do the rest.
Then it is necessary to determine the rate of essential nutrients that should be consumed throughout the day. Now we will give these indicators not only for girls, but also for men:
- For girls - 45/30/25 (carbohydrates / protein compounds / fats).
- For men - 55/35/10.
You have probably already noticed that the differences between the sexes are quite significant, and first of all it concerns the amount of fats and carbohydrates. If everything is clear enough with carbohydrates, then women need fats for the normal functioning of the endocrine system. If your diet contains less than 25 percent fat, then you run the risk of serious problems with the functioning of the reproductive system.
Thus, you should consume about 2.7 grams of protein compounds, 1 gram of fat and four grams of carbohydrates per day. All these figures are given per kilo of body weight.
Today they talk about fractional nutrition very often, and it does not matter of principle, whether you are losing weight or want to gain weight, you need to switch to this nutrition system.You should eat at least four times throughout the day, and five to six is ideal. The indicator of the energy value of one meal should be between 300 and 350 calories.
Eliminate harmful foods
Another extremely important point to remember when organizing your meals. Unfortunately, today many people consume those foods that not only do not carry nutritional value for the body, but are also harmful. Forget about industrial waste and include only natural, healthy foods in your diet.
Optimize your carbohydrate intake
If you decide to gain weight correctly, then be sure to pay attention to carbohydrates. Recall that they can be simple or complex. Your diet should include mostly complex foods, such as cereals, fruits, vegetables and pasta. To achieve positive results, you must remember the importance of this nutrient.
Note that foods containing carbohydrates must be consumed before four or five in the evening. After that, you can eat protein compounds and vegetables. Although vegetables contain carbohydrates, they contain a large amount of plant fiber. If you conduct classes in the gym in the evening, then about an hour and a half before that you can consume carbohydrates for the last time.
Very often people forget about the importance of water for the body. If you break your drinking regime, then it is difficult to count on good results. This applies to both weight gain and weight loss. We will not talk much on this topic, but let us inform you that you need to drink at least 2 liters of water per day.
This nutrient can and should be present in every meal you eat. Since this nutrient is processed by the body for a rather long time, we recommend using vegetables to speed up the digestion process. The plant fibers contained in them not only improve digestion, but also cleanse the intestinal tract.
You may not use sports nutrition, but it will make it much easier to achieve your goals. Note that you need to pay attention only to protein mixtures, gainers and micronutrient complexes. However, we will say again that you can do without a sports food.
Learn in more detail about how to eat right for girls to gain weight from the following video: