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Set a caloric intake range and try to stay within that range to maximize calories available to ensure muscle gains while limiting fat gain.
Getting enough protein is especially important for muscle gain.
You will develop strong curves when you're brave and challenge yourself in the gym.
If you're still worried about getting huge, remember this: Women produce much less testosterone than men.
Instead, add more quality calories to your actual meals.
Focus on a balanced diet comprising wholesome foods from a variety of food groups: complex carbohydrates, lean proteins, and healthy fats.
If you're not reaching fatigue by the tenth rep of an exercise, it's time to increase the weight and lift heavier. Many articles in popular women's fitness magazines show exercises that work just a single group of muscles.
Maybe you're one of those naturally skinny girls, an ectomorph who just can't add pounds no matter how many milkshakes you pound.If you want results, focus on compound movements, which involve more than one muscle group.Think squats, deadlifts, presses, pull-ups, and rows.If you feel less than sexy and you know it, then step off the treadmill and pick up some weights! Many women are misinformed about their eating habits; they think they have to eat much differently than men do.Cardio burns calories, but it doesn't build the definition in your arms and legs that screams, "I'm strong and hot! Just as any woman can successfully lose body fat, so can she build more muscle—and with it, those enviable curves. Really, ladies looking to build muscle can approach their eating habits similarly.