Personal_Trainer_Richmond

1. Expert Trainer’s Tips for Women to Gain Muscle Strength at Home If you're a woman who wants to build muscle mass, read these instructions tailored specifically for you. Not every woman who works out at the gym is trying to lose weight. Some people go to gain weight. Adding lean muscle to your physique can help you mould it and make it look more balanced and beautiful. Furthermore, according to a study published in the journal Adipocyte, having higher muscle mass improves metabolism. However, to achieve these outcomes, you must follow the proper procedures. And for that reason, we've compiled a list of muscle-building recommendations for you. To begin, here are the seven most important tips from an expert personal trainer in Richmond, for women on ‘How to Gain Weight at home’: 1. Increase the amount of weight you lift Lifting weights isn't just for men. Men and women have the same muscle groups, as you can see. Hormones are the thing that separates them. Men, on the other hand, tend to bulk up more than women. So, don't be afraid to lift weights, and select how much to lift based on your comfort level. Start with 2.5-kilo dumbbells and work your way up slowly and steadily. 2. Make the appropriate moves It's critical to choose the correct kind of workouts to grow muscle, whether you're doing bodyweight exercises or lifting weights. Push-ups, pull-ups, squats, shrugs, curls, triceps dips, deadlifts, lunges, and chest press must all be included in your workout. All of these exercises target many muscles at the same time, making them some of the most effective muscle-building activities. 3. Keep track of your reps and sets. The number of repetitions and sets makes a big effect. Consider the weight you'll be lifting while deciding on the number of sets and repetitions. The weight you lift and the number of reps you do should be inversely proportional. 4. Incorporate high-intensity interval training (HIIT) into your schedule. Choose a series of five to six high-intensity exercises to design your circuit, ranging from burpees to high knees. You may incorporate a limitless number of workouts into the circuit. According to a 2017 study published in the Journal of Science and Medicine in Sports, HIIT is one of the most effective techniques to acquire leaner muscles without using any equipment. 5. Make sure your muscles are properly contracted. When it comes to muscle gain, contraction is crucial. Muscle gain is impossible without adequate movement and contraction. If your movement isn't powerful enough, you won't be able to direct your energy to your muscle. So, for better contraction, execute slow repetitions and hold the exercise for a few seconds. 6. Workout three or four times a week When it comes to muscle gain, an additional workout is not the answer. Doing too many workouts might cause your body to stop growing and lose strength and size. To avoid this, stick to a three- or four-day strength training routine to stimulate muscular growth while avoiding overtraining. 7. Eat to Grow Consuming enough calories is the first step in eating to gain muscle. Multiply your body weight in pounds by 16 to 18 calories to determine how much you should eat each day. Choose the greater total if you are more active. Incorporate lean meats, vegetables, fruits, excellent fats, and low glycaemic carbohydrates into your diet as much as possible.

2. According to our expert from Nial fitness and health experts, getting enough sleep and relaxing your muscles will help your workout go further. And if you want to gain more weight, there can be one faster and easier solution. Contact our very own fitness expert personal fitness trainer in Richmond, Mr. Nial from Nial Fitness. Apart from weight gain, he can also help you improve your posture, make your body lean and increase your physical strength. Contact him through his website and he may even provide you a personalised guidance session on how to improve your physique.