How to Build Muscle With Weight Gain in Women
- 1). Talk to a doctor before starting any exercise regimen. Gain Weight Muscle Fast points out that sometimes the body might keep off weight due to medical problems and it is important to rule out potential medical problems before starting a weight gaining diet.
- 2). Eat more healthy calories. While gaining weight requires higher caloric intake and it is tempting to just eat junk food, that can result in unattractive fat gains such as gaining only in the stomach or gaining too much fat without enough muscle. Instead, eat more lean meats, whole-grain carbohydrates, and foods with fatty acids like fish.
- 3). Start a weight training regimen. Real Women's Fitness suggests shooting for three workouts a week, though it points out that anyone who is new to exercise might start out with twice a week and work up to three or four times a week.
- 4). Eat protein both before and after exercise. Real Women's Fitness suggests getting between 10 and 20 grams of protein before exercise and taking a protein shake afterward for optimal muscle growth. Protein shakes typically have around 25 grams of protein per scoop of shake, though exact amounts vary on the brand.