When we talk about gaining muscle mass, many people think it is totally related to disproportionate weight gain and bulking, as well as requiring a lot of physical effort and overeating.

Today I’m going to demystify many of these beliefs, there are certainly no shortcuts to gaining muscle, but that doesn’t mean you can’t learn how to gain muscle quickly, you just have to implement some key strategies and be very consistent with your routine. And no, before you ask, building muscle for women doesn’t automatically mean you get “bulky,” although there’s nothing wrong with that.  With smart training and nutrition, you can build lean muscle, add muscle tone and strength, and have a more defined look.

3 Tips to increase your muscle mass as a Women

Full Body Workouts with compound exercises are the best way to train effectively.
  1. Do full body workouts at least 3 times a week with WEIGHT. I always recommend dumbbell workouts and they are the basis of all my programs both on my website and in my personalized sessions.
  2. Choose a challenging weight, the ideal is to do at least 12 repetitions for 3 sets with a weight with which you generate a physical effort, in which you do not sacrifice your posture.  In this way, you ensure muscle hypertrophy (muscle growth). How do you know which weight to choose? Try using dumbbells or kettlebells, and try to choose a weight that is heavy enough but allows you to complete sets of 8 to 12 repetitions. If you find it too easy, go heavier; if you find it too difficult to complete, select a lighter weight.
  3. Eat smart: Make sure you consume enough protein. For muscle growth, experts recommend consuming between 1.2 and 2.0 grams of protein per pound of body weight per day. For a 150-pound person, that’s 82 to 136 grams of protein per day. The best way to achieve this is to include a portion of protein in all your daily meals: eggs, meats, and yogurts, among others of your choice

As I have always told you, I consume carbs to be able to perform in my workouts. In fact, you can check my article about carbs and how to consume them. They are necessary and an excellent tool! You just have to know how and when to eat them.

As well as these tips also in my daily routine to maintain my muscle mass, I always try to have a good sleep routine, muscles grow at rest, not in training. I hydrate with plenty of water and try to keep my stress levels low to regulate cortisol. In general, consistency is what will make us achieve any goal we set for ourselves in a healthy lifestyle.

Find more health advice and tips in my blog .