The weights must be heavy enough that you can do no more than 8-10 reps in a set.
Other than that, i must give you one of my clients' (who is a professional bodybuilder) mantras, "eat all the things and lift all the things."
Fitness Minutes: (86,286)
3/18/13 7:57 A
First, you will need to eat at a calorie surplus to gain muscle. Approximately 100-300 cals daily above your maintenance needs to gain up to 1/2 lb per week. You will have to feed the muscle in order to grow it. Some of the gain will be fat but if you gain slowly and eat clean, as a beginner you should experience some serious muscle growth over fat.
You will need a diet that mainly consists of complex carbs and lean protein. You will have to give your body a constant supply of protein (divided between meals/snacks every 2-3 hours) because protein cannot be stored by the body for later. The general rule of thumb is 1g of protein per pound of body weight daily. Always eat your protein with a complex carb; whole grains, vegetables (both startchy and fibrous) and legumes. Ensure your fats are mainly from healthy fat sources; nuts/natural nut butters, seeds, olives/olive oil, cold water fish, avocados, eggs, chicken etc.
Incorporate both heavy lifting (a weight/resistance you reach muscle exhaustation in 4-6 reps) to build strength and a moderate/heavy weight/resistance that you reach muscle exhaustation (you cannot possibly lift/repeat the exercise in good form for another rep) in 6-12 reps to build mass. Hit each muscle group twice a week with 48 hour rest periods before working the same muscle group; arms and shoulders, legs and hips, chest, abs and back. I personally prefer an upper/lower split. 2 days a week upper/core and 2 days a week lower.
Include: deadlifts, squats, lunges, dips and pull ups
You can use this website for reference but ignore all the product placement for supplements, you really don't need them: http://www.simplyshredded.com/the-ultimate -female-training-guide.html
if you are serious about building muscles you do need to eat( protein) 1 gram per pound of what you weigh. Also bodybuilding.com has some real good beginer 12 week weight lifting programs. I did Lee Labrada and I liked it a lot.
If you're looking to get started with a strength training program, I recommend The New Rules of Lifting for Women. I just started, and the book has some good information. It's also highly recommended by other members here on Spark.
Fitness Minutes: (15,322)
449 3/17/13 5:21 P
I read an article that the max your muscles can grow is 10%. Your muscle start small so 10% is not much.
Fitness Minutes: (1,285)
3/17/13 3:52 P
Hi building muscle is way way harder than losing fat. To give you some idea, with a full compound lifting programme (squats, dead lifts, bench, ohp - serious stuff!) and with a calorie surplus I managed to put on 5 pounds of muscle in about 4 months according to body fat measurements.I also put on 3 pounds of fat at the same time.
Building muscle needs serious training. Log cards, specific weight increases etc. It is a different league of complexity (and fun) to losing weight where you just eat less. I'd advise you look up "starting strength" or "stronglifts" or "body for life" (last two are free), proven routines. You might even try my routine in my spark group "SLVi3" -.
You need to get your diet spot on as well. This usually means a fair bit more protein than most people like..
Best of luck - you've done brilliantly so far..
Edited by: BOB240 at: 3/17/2013 (15:54)
3/17/13 3:37 P
Okay so I'm a female, 21 years old and I'm 5ft tall. With exercise and good eating I lost 20lbs now I weight 100lb. I know 120lb isn't a lot but for my height it made me look "chubby" and losing those 20lbs helped my Heath and energy overall:). Now that I've lost all I want to lose I noticed I lost the little thighs and butt I had (which I expected since your body loses weight everywhere when you lose it). I decided to start doing strength training and lifting workout. My main goal is to build my muscle on my thighs and buttocks! I began using ankle weights to do kickbacks, hand weights for squats and lunges as well as step up , I only used 10lb(5lb each) I must say I'm PRETTY darn sore on my butt and thighs, i did 3 sets of 8 for each one.I know in order to gain muscle I have to increase my weights. My question is , if I gradually keep increasing will I gain muscle by the time i get to lifting 40lb? I'm on the process of buying weights and ran into a set which contains a set weights that go from 10-15-20-25-30-40lb all for $20 and has great reviews. I want to know if its worth me buying it and if it will help me gain muscle.