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What are the best workouts to gain muscle for women?

I am a teenage girl and i am naturally skinny. I depart July 7 2010 for the United States Navy. I need help to find some good workouts that would help me gain weight and muscle. Yes i grow muscle fast but as well i need to gain weight in the process and i am afraid that i will lose the weight that i have. I have about 3 1/2 months to gain about 15 pounds. i really need help.

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5 Responses to “What are the best workouts to gain muscle for women?”

  1. artillerygirl01 said :

    Weight lifting is what you need to concentrate on. It will build muscle mass and you will put on weight.

  2. Izzy said :

    You’ll have to lay off running and swimming etc and just focus on eating high protein foods and lifting weights push ups etc shouldn’t be too hard.Once you gain the weight and a little more then you could do running and swimming again you’ll be fine.

  3. deucedog said :

    Eat alot of skinless chicken and beef or cans of tuna if you can handle it. All for the extra protein. If you just want to build muscle to gain wait do Dead lifts squats and bench press exercises. Those 3 will build muscle in pretty much every muscle in your body. They will also make you gain muscle weight and will help with anything you do in the army other than running. That’s the basics which should help out for 3 months.

  4. Boomerang said :

    Basically the same exercises for men are also suitable for women.
    The difference is that because of the difference in different hormone levels and other factors, the muscle-building processes in women are less pronounced in women (in general).
    Gaining muscle mass requires not only workouts but also a supporting diet that includes enough proteins and carbohydrates.
    The general agreement about training for muscle-building is to set the resistance so you can do 3 sets of each exercise with 6-10 repetitions, and no more than that.
    Gaining lean 15 pounds in 3.5 months seems very ambitious, and without a customized program and diet I doubt you could make it.
    I suggest you consult with a professional instructor and diet to build a training program and a diet plan, to help you reach your goals and to reduce the risk for injury due to over-training.
    — edit —
    Other important tips are to consume protein-rich food following your workout, to sleep well at night, and to let your body rest between workouts (the general rule is to never train the same muscles 2 days in a row).

  5. Desert Rose said :

    weight lifting with three drinks of protein a day w/suppliments and fat burners. Go to GNC on post and get Muscle Milk as a protein drink. a two scooper three times a day in place of meat, if your gonna hit the weights.




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