How Women Can Achieve Lean Muscle Fast

Building muscle can be difficult for women for a few reasons. On a biological level, testosterone contributes to muscle growth, and women naturally have much lower levels of this hormone than men do. However, there are cultural reasons, too.

Some women are afraid of “bulking up” if they start a strength training routine. Many diet plans marketed to women don’t contain adequate calories or protein to promote muscle growth. Of course, stress and lack of sleep are factors as well. That said, building muscle as a woman isn’t just possible, it’s important for overall long-term health. How to get a lean body female requires comprehensive planning and gradual positive changes.

Increase Protein Intake

Protein is the building block of muscle. Without a lot of protein in your diet, your body doesn’t have the material it needs to increase muscle no matter how many workouts you complete.

How much protein is enough? If you’re exercising regularly, you should try to exceed 100 grams of protein in your diet per day. Here is the protein count in some popular muscle-building foods:

Eggs each have 6 grams of protein, for 18 grams in a three-egg scramble. 

One cup of cooked lentils has 18 grams of protein. 

A 7-ounce serving of greek yogurt has 20 grams of protein. 

3 ounces of lean beef contain 25 grams of protein. 

Fish packs a surprising amount of protein. A full cod filet has over 40 grams, while a half portion of salmon contains 30 grams. 

Follow a Structured Workout Routine

Working out at random is better than not at all, but it’s not the best way to build muscle quickly. For that, it helps to have a routine structured enough for you to stick to. Too much structure can be intimidating, though, so it helps to find a balance.

Rest is important to allow your muscles time to repair themselves. Alternate muscle groups so that you’re not working out the same muscles each day.

When you hear fitness enthusiasts talk about “not skipping leg day,” that means that after a day of arm workouts, it’s a good idea to spend a whole day solely on leg-focused exercises. This gives your arm muscles time to rest without having to take a day off between workouts.

Follow a Flexibility Routine

Don’t neglect the importance of stretching. A solid fifteen minutes of cool-down stretches after a difficult workout lengthens muscles for a leaner look. It also helps prevent injury, makes everyday tasks easier and increases blood flow to the muscles to help them recover faster. Look for a workout routine that incorporates breathwork and stretching, such as Brooke Fitness.

Get Enough Sleep

Muscle growth also happens while you’re asleep. The body takes this time to repair and build. Aim for at least seven hours of quality sleep every night for the fastest lean muscle growth.

To build muscle quickly as a woman, all of the conditions in your body must be optimized. The right workout routine, diet, stretching and sleep schedule will build muscle more effectively than a disorganized approach.

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