Building Muscle Mass?????!
Question: Bare with me here....
I am a 14 year old girl. I am about 6 ft. and I weigh around 140 lbs. I just got started in Martial Arts, and I really want to gain muscle mass, and tone up.....without getting "bulky" or gaining/loosing weight. I have just about no muscle mass right now......lol.
I can't always get to the gym, so what is and easy/safe way to tone and gain muscle.
Thanks a bunch!!!!
Answers: Bare with me here....
I am a 14 year old girl. I am about 6 ft. and I weigh around 140 lbs. I just got started in Martial Arts, and I really want to gain muscle mass, and tone up.....without getting "bulky" or gaining/loosing weight. I have just about no muscle mass right now......lol.
I can't always get to the gym, so what is and easy/safe way to tone and gain muscle.
Thanks a bunch!!!!
Eat sensible
Do push ups and if possible pull ups on a low bar ( a rowing action)
Work on body core with crunches reverse crunches & twisting crunches
For legs do squats & lunges , side leg raises & don't forget to stretch lots.
Don't stress to much all the punching action will tone up your tricep & chest & the withdrawing back to rest position with the other hand will work out the bicep & back.
a girl cannot get bulky. They do not have enough testosterone. Go and do Calisthenics.
take it slow your still young , but try circut training ,eat good nutrition and protein !
Up your protein intake when you work out. Make sure that is additional to what you already eat.
do some push ups, chin ups and squats with your body weight
eat balanced food everyday
well if you want to gain muscle mass you should add more weight rather than reps so instead of lifting 20 lbs and doing 50 reps you shoould lift 50 lbs and do 20 reps...the more weight you add the more muscle mass you will gain and the less weight and more reps you add the more your body will tone. and im pretty sure there no way of gaining muslce w/o gaining weight =] but good luck!
its impossible to build mass and tone at the same time. to build mass you need to up your calorie intake, and you will gain weight, since muscle is much heavier then fat.
to tone, you need to cut the caloires out, and do alot of cardio and lift lighter weights doing many reps.
the only thing that is almost what you want to do is, cut back on calories, do cardio and take protien!!! and lift weights, you will tone up and build lean muscle, it wont be mass muscle, but it will be there!