How to Gain Weight Fast for Women
I like to think that because I am a hardgainer that my specialty is in helping skinny guys gain weight. Notice the keyword in that sentence? The keyword is "guys", I am always putting together fast weight gain tips for men. Do these same tips work for women? Not exactly, for women to gain weight and muscle mass they will have to take a bit of a different approach if they don't want to pack on pounds of fat or end up looking like bodybuilders. This is why I have put together this "Gain weight fast for women" post. In this guide I will discuss the three main keys to gaining weight for women.-Diet
-Workout
-Rest
Diet
The diet is the most important factor when trying to achieve fast weight gain for women. The first thing you will need to know is how much you must eat. If you want to calculate the amount of calories you should be eating daily, simply take your weight and multiply it by 18.
For example: 115 pounds x 18 = 2070 calories
Now that you have calculated how many calories you must take in, it is time to figure out what kinds of calories they should be.
40% of the calories-carbohydrates
40% of the calories-protein
20% of the calories-fats
How many calories in a gram of protein, fat, and carbohydrate?
o Protein contains 4 calories per gram
o Carbohydrates contain 4 calories per gram
o Fat contains 9 calories per gram
So you have the amount of calories you must take in daily and you have calculated how much of each kind of calorie you should consume. Now I will go over the proper sources of these calories. You see, if you just consume carbohydrates, protein, or fats from just any source you could be making a huge mistake. If you take in the wrong carbohydrates they will store themselves as fat very quickly. You must focus on complex carbohydrates, these carbs will be kept as energy sources for much longer. The protein sources are just as important, without the proper amino acids your body will not create muscle as effectively. The fats we take in should all be natural fats in order to avoid creating unwanted fat weight. With that being said, here are some great sources for each kind of calorie.
Carbohydrates:
-Fruits
-Vegetables
-Whole grains (oatmeal, wheat bread, wheat pasta, brown rice)
Protein
-Egg whites
-Chicken breast
-Tuna
-Turkey (Cold cut or ground)
-Salmon
-Yogurt
-Beans
-Almonds
Fats
-Peanut butter
-Olive oil
-Almond butter
-Olives
-Unpasteurized Butter
-Flaxseeds or flaxseed oil
Workout
The workout I recommend is a full body routine with compound exercises. Performing a full body routine will allow you to hit every angle and muscle group. Because you are focusing on compound exercises, you will be able to target every muscle group in as little as 6 different exercises.
This workout should be performed once every other day to avoid burning too many calories and it will allow enough rest for muscle recuperation. Each exercise will consist of 10 reps and 4 sets meaning that you will perform each exercise 4 times with 10 repetitions each time. Rest will be 30-60 seconds between each set and one minute between each exercise.
Pull ups 3x10 (back and biceps)
Tricep dips 3x10 (chest and triceps)
Dumbbell chest press 3x10 (chest and triceps)
Bent over rows 3x10 (back and biceps)
Military press 3x10 (shoulders)
Squats 3x10 (legs)
- Make sure to use to proper amount of weight, if you can perform 10 reps too easily then you might want to consider raising the amount of weight. Also, if the weight is so heavy that you can not finish the entire 10 reps, you should consider lowering the amount of weight.
- On your days off from the workout, feel free to perform 30 minutes - 1 hour of cardio. This will aid in keeping off any extra fat from being stored. Also, things like running and walking are good for overall body toning.
- I highly suggest that you take one EXTRA day off a week. This EXTRA day does not include the days in between each workout day that I mentioned in the "workout" section.
Rest
Our body creates muscle mainly while we are in deep sleep. If you are not getting the right amount of GOOD sleep, your body will not develop muscle. The importance of building muscle is so that you are gaining lean weight and not just fat. The more muscle you have, the better you will look and also the more fat your body will naturally burn.
Fast weight gain for wome is as simple as consuming more calories than you are burning, if you workout every single day you will burn too many calories and make it nearly impossible to gain any weight or build any muscle.
Fast Weight gain for Women
The diet is the most important factor when trying to achieve fast weight gain for women. The first thing you will need to know is how much you must eat. If you want to calculate the amount of calories you should be eating daily, simply take your weight and multiply it by 18.
For example: 115 pounds x 18 = 2070 calories
Now that you have calculated how many calories you must take in, it is time to figure out what kinds of calories they should be.
40% of the calories-carbohydrates
40% of the calories-protein
20% of the calories-fats
How many calories in a gram of protein, fat, and carbohydrate?
o Protein contains 4 calories per gram
o Carbohydrates contain 4 calories per gram
o Fat contains 9 calories per gram
So you have the amount of calories you must take in daily and you have calculated how much of each kind of calorie you should consume. Now I will go over the proper sources of these calories. You see, if you just consume carbohydrates, protein, or fats from just any source you could be making a huge mistake. If you take in the wrong carbohydrates they will store themselves as fat very quickly. You must focus on complex carbohydrates, these carbs will be kept as energy sources for much longer. The protein sources are just as important, without the proper amino acids your body will not create muscle as effectively. The fats we take in should all be natural fats in order to avoid creating unwanted fat weight. With that being said, here are some great sources for each kind of calorie.
Carbohydrates:
-Fruits
-Vegetables
-Whole grains (oatmeal, wheat bread, wheat pasta, brown rice)
Protein
-Egg whites
-Chicken breast
-Tuna
-Turkey (Cold cut or ground)
-Salmon
-Yogurt
-Beans
-Almonds
Fats
-Peanut butter
-Olive oil
-Almond butter
-Olives
-Unpasteurized Butter
-Flaxseeds or flaxseed oil
Workout
The workout I recommend is a full body routine with compound exercises. Performing a full body routine will allow you to hit every angle and muscle group. Because you are focusing on compound exercises, you will be able to target every muscle group in as little as 6 different exercises.
This workout should be performed once every other day to avoid burning too many calories and it will allow enough rest for muscle recuperation. Each exercise will consist of 10 reps and 4 sets meaning that you will perform each exercise 4 times with 10 repetitions each time. Rest will be 30-60 seconds between each set and one minute between each exercise.
Pull ups 3x10 (back and biceps)
Tricep dips 3x10 (chest and triceps)
Dumbbell chest press 3x10 (chest and triceps)
Bent over rows 3x10 (back and biceps)
Military press 3x10 (shoulders)
Squats 3x10 (legs)
- Make sure to use to proper amount of weight, if you can perform 10 reps too easily then you might want to consider raising the amount of weight. Also, if the weight is so heavy that you can not finish the entire 10 reps, you should consider lowering the amount of weight.
- On your days off from the workout, feel free to perform 30 minutes - 1 hour of cardio. This will aid in keeping off any extra fat from being stored. Also, things like running and walking are good for overall body toning.
- I highly suggest that you take one EXTRA day off a week. This EXTRA day does not include the days in between each workout day that I mentioned in the "workout" section.
Rest
Our body creates muscle mainly while we are in deep sleep. If you are not getting the right amount of GOOD sleep, your body will not develop muscle. The importance of building muscle is so that you are gaining lean weight and not just fat. The more muscle you have, the better you will look and also the more fat your body will naturally burn.
Fast weight gain for wome is as simple as consuming more calories than you are burning, if you workout every single day you will burn too many calories and make it nearly impossible to gain any weight or build any muscle.
Fast Weight gain for Women
This program is created for women who are looking to gain weight by putting on muscle mass without looking like a bodybuilder. Please feel free to leave any questions or comments in the comment section of this post.
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