How to gain muscle mass for skinny females? (5 Days Healthy diets)

If you want to increase your muscle mass to look stronger and healthier, you will know that having a well-toned body is not an easy task. In addition to constantly exercising that is well focused on gaining body mass, to achieve the perfect balance. It is also necessary to have a proper diet because, as you well know, physical exercise is of little use without a good diet.

But that’s not all, because to learn how to gain muscle mass for skinny females, certain tricks can be of great help. Next, we explain everything you need to know about this process and we give you some tips so that you can achieve better results in less time.

How to gain muscle mass for skinny females?

The female metabolism does not have the ability to gain muscle mass as easily as the male. However, this does not prevent them from gaining muscle mass rather quickly, as you will see below.

So that you learn how to gain muscle mass in women quickly, we present a diet that will help you find your ideal weight. Also, you can generate fat-free muscle tissue so that you can achieve your goals. In addition, we present you with a training routine designed so that you can tone your body without complications. Let’s go there!

Diet to gain muscle mass

Before presenting the diet designed to gain muscle mass in women, you should consider some aspects:

Natural food: bet on 100% natural food. While it is true that many people tend to opt for supplements to increase muscle mass, not all solutions work well for all types of people. That is why natural foods are a safe and efficient option.

Quality proteins and carbohydrates: to gain muscle mass in a short time, you must consume plenty of quality proteins and carbohydrates. Lean meats, chicken, fish, and turkey are great options to nourish yourself properly. Fruits, vegetables, tubers, and rice cannot be missing from your menu either.

Organize your diet: that is, comply with the five recommended daily meals and do not skip any of them. We also advise you to eat well half an hour after exercising, as this way you can quickly regain energy.


Breakfast: 1 cup of oatmeal with skim milk and an apple, as this will start the week gaining a good amount of fiber and carbohydrates.

Mid-morning: if you feel hungry in the middle of the morning, you can eat a banana and a small yogurt.

Food: Grilled pork tenderloin (no more than two pieces), rice (a small pile), half an avocado, and half a cup of vegetables. Fry the pork tenderloin with olive oil and, if you can, prepare the rice with coconut oil, as both oils are rich sources of natural fats.

Snack: a cup of nuts with two glasses of water.

Dinner: a whole grain tuna toast and a cup of mixed vegetables.


Breakfast: 2 raw eggs dissolved in a glass and ½ cup of mixed berries. The egg contains albumin and essential amino acids to increase muscle mass.

Mid-morning: brighten up your morning with a strawberry smoothie.

Food: prepare a beef steak with vegetables and some pasta al dente, as it will be time to eat more carbs.

Snack: prepare a delicious plate of chopped apple and papaya.

Dinner: 1 cup of chicken broth and spinach salad.


Breakfast: a couple of whole-wheat toast with turkey breast or ham and butter.

Mid-morning: make a smoothie or a banana smoothie (if you want, you can mix it with any other fruit you like).

Food: bluefish, brown rice, and root vegetables fried in olive oil (potato, cassava, etc.)

Snack: two boiled eggs and a glass of natural yogurt (avoid sugary foods at all times).

Dinner: a cup of natural cereals with milk. Try to avoid cereal prepared from supermarkets, as these contain large amounts of added sugars and dyes that will hinder your diet.


Breakfast: 2 turkey breast sandwiches and a glass of apple juice.

Mid-morning: a piece of fruit (an apple, a banana, an orange, etc.)

Food: a small pile of brown rice, another small pile of lentils, cod consommé, and lettuce and tomato salad. Lentils are an excellent supplement to gain protein, so they will enrich your diet enormously.

Snack: 1 glass of natural fruit cocktail.

Dinner: Grilled beef tenderloin, steamed vegetables, and 1 cup of mashed sweet potatoes, as it is a great source of carbohydrates.


Breakfast: a couple of whole-grain toast with scrambled eggs and sliced ​​pineapple.

Mid-morning: 1 glass of yogurt.

Lunch: pasta with prawns and spinach salad.

Snack: a cup of nuts with two glasses of papaya or orange juice.

Dinner: a small pile of brown rice, grilled chicken breast, and grated broccoli.

Through these foods, you can combine a well-balanced diet to gain muscle mass. We recommend you exercise during the morning, if possible between 9 a.m. and 10.30 a.m. In this way, you can help yourself from the menu that we have proposed to recharge you with energy.

You may also like to read, How to choose the perfect bra for breast?

Sleeping without a bra: the pros and cons of a controversial habit

Is wearing a bra at night good or bad? Should you remove your bra before going to sleep or is it better to keep it at night too? Let’s find out the truth. There are many women who have questioned themselves at least once in their life: is sleeping without a bra good or bad? Let’s try to figure out if it is better to remove the bra before going to sleep or to keep it on even at night.

Miracle breast cancer fighting foods

In general, breast cancer is classified among the most frequent neoplasms by incidence in the world female population. It appears to be the most diagnosed among women under the age of the 49-year-olds (41%), in those falling within the 50-69 year-old group (35%), and in the older class over 70 years old (21%).  Breast cancer is caused by a DNA mutation in breast cells that grow to invade surrounding tissues and develop a carcinoma. By taking these breast cancer fighting foods daily, you can stay away from the fatal disease.

Is it necessary to wear a bra? Discover the myth on the bra

Wearing a bra or not wearing it is associated with a series of myths and truths related to our health. How much is true in this controversy? The bra should not be worn for more than 7 – 8 hours. Keep it when you are at work or if you go out, but take it off when you get home. This will allow your breasts to relax.

Is breast cancer prevention possible?

There is no measure that can 100% prevent cancer. However, maintaining a healthy lifestyle and following your doctor’s recommendations can help achieve a good quality of life. Is breast cancer prevention possible? According to the National Institute of Cancer, it is one of the most diagnosed cancers in the world, in both men and women. It is a chronic disease that occurs when the cells of the breast tissue begin to grow abnormally.

How to choose the perfect bra for breast?

Just as we take care of our breasts when we exercise and try to choose the sports bra that suits our needs, we also have to pay attention to the one we choose for our day-to-day life. That is why we have turned to the advice of the experts. Cup, ring and suspenders are some of the details that we cannot ignore.

How to choose the perfect bra for breast?

Have you ever bought a bra simply because you thought it was ‘cute’ and hadn’t even tried it on? This can be a mistake if you will wear it daily and not just in a special situation. Choosing the right bra is crucial, and doing without this garment occasionally sets the trend is not recommended. It is estimated that around 80% of women wear the wrong bra size. Many cling to the idea of ​​a specific size when the important thing is whether a bra fits us correctly or not. Therefore, the advice that we are going to give you is essential.

Keys to choosing the perfect bra for you

One of the most important factors to keep in mind is that it is not advisable to buy a bra when you are ovulating or have your period. In those days, the chest may be swollen, so the size would not be real.

  • Bras cannot squeeze, mark, or pull out pleats. It is essential that they provide comfort and, especially, that they respect the natural shape of your chest and back.
  • The back strap cannot be below the lower chest line, nor can it be too long or too short. It should also not leave marks on the shoulders.
  • If the bra is with an underwire, it must be close to the thorax. It cannot be detached or invade the chest upwards.
  • Keep in mind that the body changes with age, so the chest does too. A bra that would fit you divinely in your 20s doesn’t have to do it in your 40s. Check your measurements frequently to always buy the right size.
  • If you have a large chest, always opt for models that have wide and comfortable straps so they can bear the weight well.
  • In the event that you need a bra for a special reason, it is best to speak with a specialist to guide you on the most appropriate one. It can be, for example, for breastfeeding, mastectomies, breast operations, sports, etc.
  • Another interesting tip is that you try on different sizes since even if you have yours clear, each manufacturer is different and can vary from one model to another.
  • Do not use the same bra for everything. Choose models that have a specific function. If you want to enhance, choose a suitable one, the same if you want comfort, not wearing suspenders, filling, etc.


Don’t buy bras when you’re ovulating or having your period. The size may vary. Don’t hold on to the past. Your body changes with age and so does your chest. Check your measurements from time to time.

In cases such as breastfeeding, breast operations, mastectomies … consult an expert on which type of bra is best for you. Even if you have your clear size, each store is different. Don’t buy a bra without trying it on.

How should a bra fit? Tricks you were never told

One day you open the drawer of underwear and finally assume that you cannot delay any longer, that you have to urgently go to buy a bra. Look horror! Then a big question arises: how should a bra fit?

Although we wear this garment every day, we have never been told how a bra should look. The usual procedure is to go to a store, try on several bras (or thousands of them) and, if we like one, calculate above if it fits us. The first day you are very excited, the second you find some drawbacks and the third, you realize that you will not put it on again.

How long can you have breast cancer without knowing?

Breast cancer can affect both sexes but has a higher incidence in women due to hormonal factors. Recognizing the first symptoms of cancer is essential to intervene as soon as possible. The period of time between the transformation of the first cell and the clinical manifestation of the tumor is called “the long tumor night.” It is a phase that can last for many years.

Foods to avoid with breast cancer

Diet is a fundamental issue to avoid breast cancer. Eating a healthy diet and doing physical exercise help reduce the risk of suffering from the disease.

Breast cancer is the most common tumor in Western women. It is a serious disease, but it can be cured if caught early. Therefore, in order to avoid it, it is essential to control all the factors that may play a role in the appearance of this type of cancer.

Does wearing a bra cause breast cancer?

Not using the bra, the natural movement favors a massage that stimulates the lymphatic circulation. In this way, the elimination of toxins is facilitated and the risk of cancer is reduced. Nowadays, the bra has become a necessary garment for most women, as it helps to support and cover a very important intimate part.

Is wearing a bra bad for your back? Keep these requirements in consideration

From the fearsome corset that took the ladies’ to breathe away, it caused more than one faint to the first modern bra patented in 1914 by the New York aristocrat Mary Phelps. The bra has undergone various improvements and modifications, both aesthetically and functional, but its main mission has been to enhance the figure of women.

A garment that is sometimes controversial because it is a symbol of the oppression of women. However, leaving aside the social component at the medical level has also caused discussions about whether or not it is good for women’s health. Is wearing a bra bad for your back? A perfect bra will never be bad for you.

Is wearing a bra bad for your back?

Although it may seem incredible, around 70% of women do not wear the correct bra and nine out of ten do not know their bra size.

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It is unusual for a woman to know and wear her exact size. Therefore most are not right when choosing a suitable model for them. Furthermore, not all brands and models are based on the same design and if the person who attends you is not specialized in corsetry, the probability of making a mistake is very high.

The size and quality of the bra are important, as must be achieved a model that adapts to each type of breast. Since improper use could affect the health of the back and its correct position. The bra must fit your body.

Consider these things before wearing a bra to avoid back damage

  1. It should not squeeze or leave marks: It should be comfortable and comfortable.
  2. Review our measurements from time to time: The body changes and more with age. Therefore it is important that from time to time, we use our meter and measure our contour. We cannot wear the same one for years as much affection as we have for a bra.
  3. The width of the strap and the shape of the ring have to be not only aesthetic but functional: From time to time, we may want to buy a bra that is not the typical basic for day to day, but that is not incompatible with what adapts adequately to our body.
  4. The contour is not the same as the cup. The contour is related to the width of the back. It is measured in centimeters and usually ranges from 85 to 110. The cup refers to the volume of the breast itself or the contour of the chest and ranges from the letter A to E.
  5. The ring must not crush or detach from the body. Although now, there are models that do not carry.
  6. Never buy a bra when you have your period, as the size can vary. Something that also happens when you are pregnant because the breasts increase in size, volume, weight, and rings should be avoided.
  7. It is preferable to use fabrics such as cotton. Some materials such as lycra prevent the body from sweating properly.
  8. It is not recommended to use it to sleep. During the rest hours, we should take it off.
  9. For very voluminous breasts, it is recommended to wear a bra. Not only to avoid possible back injuries but also because it would prevent Cooper’s ligaments from pulling and stretching.
  10. Wear special bras for sports. This way, we will avoid sudden chest oscillation when running or doing other types of activities.

Once you have cleared up some doubts, now it only remains for everyone to decide to wear it or not. Despite what you may think, is wearing a bra bad for your back? This study and others have not found a direct relationship between wearing a bra and breast cancer. Of course, you must find your appropriate size and model.