The struggle to gain weight for the underweight or the ultra lean woman may be difficult since you may have an overactive metabolism or just really bad eating habits. Don’t despair, amid thousands of weight loss programs and sources, there is something for the woman who just wants to put on healthy weight and muscle.
Gaining weight is all about putting on healthy fat and lean muscles combined. Exercise is key in gaining the figure that women desire. Like weight loss, weight gain takes work and women must commit at least 3-4 times a week for 30 minutes on a body building routine.
Of course, the best way to gain muscles is to weight lift. I emphasize how many women should not shy away from lifting weights because they feel it will have them bulking up like a man. This is simply NOT the case because women genetically do not have enough testosterone in our bodies to look like a man. Unless you are taking supplements, as some female body builders do, you won’t look like that.
Building muscle means doing weight bearing exercises like squats, hamstring curls, bicep curls, and chest presses to name the very few. The great thing about weight bearing work outs is that you don’t have to have an expensive gym membership to get access to their weight machines. In actuality, free weights are best because you are forced to use your own body strengthen in order to better perform the routine. Free weights help to better activate and strengthen underdeveloped muscles and can add pounds to your frame faster.
With anywhere between 3-8 lbs of hand weight, commit to doing weight bearing exercises at least two days out of the week. Make sure that you only work out for 30 minutes a day AND you let your body rest in between days so that your muscles can grow. On the last day, do core strength work outs like yoga and Pilate’s to help strengthen under worked muscles. While light weight lifting gives your body its curves and shape, yoga and Pilate’s will give you a sexy tone and glow.
Finally, find a fitness sport that you absolutely love because exercising should never be a forced sport. When you commit to something that you love, you are more likely to stick with it, letting it become a lifestyle instead of a fad. Biking, dancing, and swimming, are excellent ways to build beautiful muscles and shape while having fun.