Ladies, unlike men, are much harder to build muscle. This is a fact that primarily arises and is dependent on the level of testosterone which is much lower in women. However there are differences ...
Some women gain muscle mass more readily and others significantly heavier. The exact amount of muscle mass a woman can create depends on many factors: age, fitness level, body type, diet and exercise program. Understanding the important role of strength training and how your body responds to it are crucial in determining the training that is best for your body type.
There are three types of female bodies: mesomorphic, ectomorphic, endomorphic. Strength training can vary depending on what your body type is. Mesomorphic bodies are the ones that most easily increase muscle mass. In contrast, ectomorphs are significantly weaker and hard to build muscle even when they have an identical exercise program. It all depends on the ratio of testosterone and estrogen in the female body, as well as the type of muscle fibers that you have genetically acquired.
The third type, endomorphs, are bodies that naturally have a higher percentage of fat and which would be best suited to work on reducing fat and even later on increasing muscle mass.
According to nutritionist Dr. Melina Campolis, most people can get about 200 grams of muscle mass per week. Of course this depends on the consistency and the nutrition. However, according to the same nutritionist, women can increase their muscle strength by 20-40% after several months of exercise.
Keep an eye on nutrition as well as exercise. The diet must consist of healthy foods. Include whole grains, protein, unsaturated fats and fresh foods. Discard processed foods, sugars and saturated fat. Consume a small amount of protein daily to help your body recover and grow faster. The recommended daily intake of protein is 1.4-2 grams for each kilogram of body weight. Stick to the upper limits if you are extremely active.
According to nutritionist Dr. Melina Campolis, most people can get about 200 grams of muscle mass per week. Of course this depends on the consistency and nutrition. However, according to the same nutritionist, women can increase their muscle strength by 20-40% after several months of exercise.
Keep an eye on nutrition as well as exercise. The diet must consist of healthy foods. Include whole grains, protein, unsaturated fats and fresh foods. Discard processed foods, sugars and saturated fat. Consume a small amount of protein daily to help your body recover and grow faster. The recommended daily intake of protein is 1.4-2 grams for each kilogram of body weight. Stick to the upper limits if you are extremely active.
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