Gaining lean muscle mass without adding fat can take a great deal of effort, and requires intense training and a balanced diet. As a woman, your lower levels of testosterone make this a bit more challenging -- but focused effort and plenty of rest will allow you to build muscle and strength. Exercises that work large muscles and multiple muscle groups must form the foundation of your program, and you should limit your volume to avoid overtraining. Consult a health care provider before beginning any diet or exercise program.
Integrated Training and Dietary Program
Step 1
Exercise the largest muscles you have -- your legs, hips and back. Squats and deadlifts work these areas well. To get the most out of your squatting, squat deeply, as this directly affects the degree to which many muscles are worked when squatting. Select a weight that will allow you to execute between five to eight repetitions with good technique. If you can do 10 or more repetitions, you may wish to increase the weight.
Step 2
Train the muscles of your upper body just as heavily as your lower body. Heavy bench pressing, chinups and rows work the largest muscles of your upper body, and hit the smaller ones at the same time. The bench press alone works your chest, shoulder and triceps. Train with multiple sets, but no more than 10 heavy repetitions per set.
Step 3
Train your entire body every training session, but only train three days per week. Give yourself at least one day of rest in-between each training session. You do not build muscle inside the gym, you grow outside of it. This requires you to rest and recover.
Step 4
Eat plenty of protein. While the recommended daily allowance of protein is only 50 g a day, you will need more than that to build muscle, according to Dr. Peter Lemon of the University of Western Ontario. You may need up to twice as much protein to build muscle. Chicken and fish are good protein sources, as are milk and eggs.
Step 5
Consume essential fatty acids. As a woman, you need every scrap of testosterone you produce, and essential fatty acids are critical for hormone production and regulation. Omega-3 fatty acids, found in oily fish, olives and nuts not only contribute to hormone production, they also help with muscle protein synthesis.
Step 6
Consume quick-digesting carbohydrates such as glucose or dextrose immediately after your workout. Add a simple protein such as whey protein and drink this shake as soon as you can following training. When you train, you deplete your muscles of sugar, and break down amino acids. Restoring them as quickly as possibly will help your recovery and aid you in your quest for muscle.
Tips and Warnings
- Slowly adjust your caloric intake to avoid gaining excess fat. Begin by increasing protein first, as this is the easiest way to get the amino acids you need for muscle repair and growth.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Dumbbells
- Adjustable Bench
- Squat Rack
References
- "Journal of Strength and Conditioning Research"; The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles; A. Caterisano, et al.; August 2002
- "Journal of Strength and Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, et al.; November 1995
- "Journal of the American College of Nutrition"; Beyond the Zone: Protein Needs of Active Individuals; P.W. Lemon; October 2000
- The American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; G.I. Smith, et al.; February 2011
- "Journal of the International Society of Sports Nutrition"; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-exercise on Substrate Availability and Markers of Anabolism, Catabolism, and Immunity; R.B. Kreider, et al.; November 2007
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