I am sure you recall the series Criminal Minds with this adorable chubby technical analysis named Penelope Garcia. Well Penelope is Kirsten Vangsness in real life.
She is one of my favorite characters in the movie given my IT background. I have always been fascinated by all things technology and analytical.
Kirsten has drawn lots of attention off screen due to her incredible weight loss story which has inspired countless people suffering from weight challenges.
This is the story of how Kirsten loss 50 lbs.
Kirsten Vangsness Weight Loss
A typical weight loss goal followed by many people involves exercise and diet. There are also the occasional dietary supplements to speed up the process.
The reality is that weight loss can’t be achieve within a matter of days or weeks. It requires not only the right program but also some self-discipline and persistence to follow through. Kirsten Vangness was able to loss up to 50 lbs and also managed to keep it off throughout the years. So how did she do it?
About Kirsten Vangsness
Kirsten Vangsness was born in July 7, 1972. She writes and act.
Most of us know her as Penelope Garcia in the series Criminal Minds. In this series, she plays the role of an FBI technical analyst.
She also stared in other movies such as Criminal minds: suspect behavior and Criminal minds: beyond borders.
However, despite the fame, Kirsten’s weight loss struggles have made headlines in recent years.
She has always been chubby for as far as she can remember as a kid. At some point she was even featured on the front page of the curve Magazine.
But now she weighs around 150 pounds, and this has people wondering Kirsten Vangness weight loss program.
How did Kirsten Vangsness lose weight?
When Kirsten started in Criminal Minds as Penelope, she was what we refer to as overweight but like most people struggling with weight issues, she has been through loss and gain. Surprisingly in an appearance on the red carpet in 2014 for the 10th GLSEN Respect Awards, Kirsten looked completely different.
She has dropped about 50 pounds! This had her fans going frantic wanting to know Penelope Garcia’s weight loss secrets.
Needless to say that many rumors spread about her diet. She set the record straight about her amazing weight loss by stating “I lost some weight. I did it by reading a book & listening to a (free) podcast by Renee Stephen”.
Throughout the years, Kirsten brought down her weight from 200 to 150 lbs. Everyone believes that she looks fantastic.
Renee Stephen Program
Renee Stephen promotes a spiritual form of weight loss based on yoga and self-acceptance for who you are.
Vangness find Stephens as a true inspiration because she was once overweight. Like many people in this situation she tried exercise and dietary supplements. At some point she tweaked her diet and the way she used to eat.
To her amazement it worked! She put her blueprint into the 6-week weight loss program which is now transforming millions of lives around the globe.
The book offers realistic ways to burn fat coupled with some weight loss recipes to help you lose that extra fat readily and quickly.
It’s worth noting that some reports claim that Kirsten Vangness incredible weight loss was due to using some keto supplements such as Resurge.
However, the actress has not confirmed nor denied any rumors related to this but for those who are familiar with weight loss programs, you will know that it’s practically impossible to lose that much weight without a natural weight loss supplement.
If you are one those looking to lose weight easily without much hustle, then Resurge is certainly the best method to lose weight quickly.
After cowriting the final episode of Criminal Minds with producer Erica Messer in May 2020, Kirsten is busy working on a new show called “Making it up”. It’s a kind of one woman show about witches and romance in the 1980s.
According to ocregister.com, she will be heading to various film festivals around with her short film “curtains. That is if the whole covid-19 health crisis allows it.
Brian Christenson, left, Kirsten Vangsness, center, and Robin Christenson are the owners of the Blinking Owl Distillery in Santa Ana, on Saturday, February 15, 2020. (Image credit www.ocregister.com)
FAQ - Kirsten Vangsness Weight Loss
Kirsten Vangsness aka Penelope Garcia, has been in the news for her weight loss. I have attempted to answer a few common rumors about her amazing weight loss.
How Much Weight Did Kirsten Vangsness Lose?
It is believed that the actress lost about 50 pounds back in 2014. She went from from 200 pounds to 150 pounds later.
It’s believed that Kirsten’s weight loss was possible because of the changes in her diet.
Did Kirsten Vangsness Go Under Surgery?
Some people believe that Kirsten’s weight loss was a result of bypass surgery.
The fact that she successfully maintained her weight throughout the years raised doubts pointing towards a possible surgery.
I think this is just a myth. She did not go through any bypass surgery. As pointed out earlier on, she lost the weight by natural means.
Besides, Kirsten has been a vegan for more than twenty years. This may contribute to the fact that she can maintain her weight loss.
Many people get inspired by celebrity cases like Kirsten Vangsness
Indeed, people go through a typical program of strict diet and exercises which can be harmful in the long run, to only gain weight again as soon as they fall back to their normal routine.
Kirsten Vangsness weight loss shows us that weight loss is truly possible through natural mean.
She wanted to change for herself and not because of what some else thinks about her. As she brilliantly put once “it’s okay to be different”.
This is a good learning for the many people we embark on a weight loss journey.
Like any other supplements, every person using MassZymes will experience different results.
It’s important to follow the instructions on the bottle to achieve the best results.
Is it Safe to Use?
There is no reported case of side effects of using MassZymes in a limited dietary supplementation.
How do I use Masszymes?
The correct MassZymes dosage is 1-3 capsules with each meal, in addition to 1-2 capsules between meals.
In other words you will need to take roughly 5-13 capsules per day.
Is MassZymes a Scam?
We could not find any indication that MassZymes Advanced Enzyme Formula is a scam.
MassZymes Advanced Enzyme Formula – Our Take
MassZymes Advanced Enzyme Formula does contain a few vital ingredients.
Do they deliver? In a word yes.
It’s worth mentioning that the manufacturer could do a better job in providing more details about the various ingredients.
Ideally a quality digestive enzyme should contain clinically proven ingredients that will help to relieve digestive issues and also work to prevent future recurrences.
That said, if your goal is to improve muscle strength and vitality, while also elevating free testosterone levels, we suggest you try a program developed by behavioral psychologists that can help you make healthy lifestyle changes.
Buying Guide - How to Choose a Good Bodybuilding Protein?
You are doing regular exercises to build muscle, and you need a dietary supplement. You are hesitant to buy a bodybuilding protein and you need advice. To reach your goal, find all the necessary information in this buying guide for the best bodybuilding proteins.
The objective defines the choice
The first criterion to consider is the goal you want to achieve. If you have just started and want to gain muscle mass, adopt the protein gainers. High protein, they are intended for those who want to gain mass or those who do not have much time to eat after workouts. Gainers are more effective for recovery after exercise.
Wheys, from milk, are rather recommended for those who already have good muscle mass, and wish to lose fat. They quickly give a feeling of satiety.
There is another type of bodybuilding protein, BCAAs. Made up of branched chain amino acids, they allow muscle development for those who have already gained mass. Thanks to the valine, leucine, and isoleucine they contain, BCAAs allow muscles to assimilate proteins. Hence their ability to increase muscle mass.
Origin and taste
Bodybuilding proteins are not alike. The most common are those of animal origin, made from milk and egg. They are richer in amino acids. You should take this into account in your dosage.
There are also vegetable proteins. They are based on rice, peas, artichoke, and have less biological value. In general, to have more nutrients, we mix them together. Vegetable proteins are adapted to the requirements of vegetarians or vegans.
The provenance determines the taste of the protein. Drinking a drink with a delicious flavor is a pleasure. Obviously you will be impatient to wait for the next take. On the other hand, drinks with a bland or bizarre taste will not have many followers.
Proteins that don't have a defined taste will push you to add other elements that will increase calories. Which may not be your goal.
Solubility and assimilation
Consult a price comparison, to know how to buy a good bodybuilding protein with a better value for money. Another criterion to take into account is the assimilation of the protein by your body.
Whey is assimilated quickly, given that it does not contain lactose or fat. So if you want a product that works quickly, go for it. Casein is another type of protein, more consistent, more complete in amino acids. It is renowned for its long-lasting effect. Indeed, the body takes 6 to 8 hours to assimilate it. It is a good choice for those who do not like snacking between meals.
The solubility of the protein is also essential. A good quality substance dissolves in all kinds of liquids, even water. Before finding out where to buy a new bodybuilding protein, find out what other consumers have to say. You probably want to replace the one you already have, but you don't really like. Take the time to weigh everything before choosing.
The 3 Best Bodybuilding Proteins (Reviews & Tests)
To optimize your results during your weight training sessions, it could be interesting to take protein supplements. But not just any. Check out some products below.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
This product is a food supplement allowing to gain muscle mass quickly. The protein powder it contains is specially designed to improve muscle development.
The use of this dietary supplement imperatively requires the practice of sport so that the metabolism can assimilate the large amount of calories in the form of muscles.
Verdict: 9.8 / 10
It is clear that this product is considered to be the best gainer of 2020. This is why we gave it the score of 9.8 out of 10. It is the ideal product for anyone practicing sport and wishing to take muscle weight.
The peculiarity of this dietary supplement is the variety of its components. This soluble powder has a large amount of protein with 1255 to 1272 calories, 50 to 53 g of protein, more than 250 g of carbohydrates, creatine and glutamine, chocolate as well as more than 24 vitamins and minerals per serving.
Also, it contains no added sugar or fat (less than 5 g of fat per serving only). We can say that its nutrients are more than enough to guarantee a better result. But that doesn't stop you from mixing the serving with fruit butters or nuts to get more calories and improve the taste. Weighing 5.45 kg, the box contains a total of 16 servings.
Simple to use
As the product is presented in the form of an instant powder, it suffices to mix it to obtain a tasty and high-calorie drink. It is best to consume it after intensive training and between meals (preferably solid meals). As it is a food supplement, it does not replace a varied and balanced diet and a healthy lifestyle.
However, it can be taken to replace a single meal in case the person is forced to skip one during the day. Take care not to exceed the recommended daily amount, nor to administer it in people allergic to one of the ingredients and keep it out of the reach of young children.
A special taste
Unlike other types of gainers, this includes a flavor enhancer including chocolate. The aroma and taste of chocolate greatly reduce the true flavor of the product. Indeed, some people do not hesitate to give up gaining muscle mass because drinking the gainer is torture for them.
The other advantage of this gainer is that the manufacturers have created it so that it is easier to digest. Therefore, the smell of the product does not drag on either in the mouth or in the stomach. Also, the user will not have this feeling of swollen belly at the end of the day.
Like any other dietary supplement, the choice of a bodybuilding product must be considered, hence the usefulness of knowing which is the best bodybuilding protein on the market. In addition, this will save you from buying a formula that is not suitable for your metabolism. Well known by bodybuilding enthusiasts, but also by experienced Bodybuilders, Body Fortress is the best brand of bodybuilding proteins on the market.
Composed of a whey concentrate and whey isolate, this dietary supplement offers a very balanced protein intake. As for its composition, note that this formula contains lactoglobulin, lactoferrin and lactalbumin as well as immunoglobulin protein fractions, taurine, citric acid monohydrate, chloride of sodium, betanin, glutamine, acesulfame-K, sucralose, leucine and lecithin from xanthan gum, bromelain, pineapple extract comosus (1200 GDU / g ) and Carica papaya papain (1.5 FIP U / mg) as well as dextrose.
In terms of packaging, this food supplement is produced in a 2350g format and with a strawberry scent. On top of that, this formula is not expensive.
Easy to digest:
Unlike other perfumes, the strawberry taste is much more digestible. Besides, know that this formula contains a large amount of digestive enzymes, but also amino acids. These components will prevent nausea, but also heartburn.
Easy to dilute:
This food supplement dissolves quite easily, and that, in any drink.
By following a regular training rhythm and respecting the dose recommended by the manufacturer which is 30 g per day for 250 ml of water, this formula will allow you to quickly gain muscle mass.
A nice jar:
Well packaged, the powder is contained in a pretty red jar with a gray lid.
A touch of acidity:
From the first shots, you will notice a fairly pronounced acidity. In addition, there is nothing natural about the fragrance. That said, you get used to it pretty quickly over time.
If you are allergic to peanuts, know that this formula is not for you.
In bodybuilding, protein intake is essential for mass gain. That said, given the variety of food supplements on the market, knowing which bodybuilding protein to choose is far from child's play.
To help you in your quest, do not hesitate to compare several formulas including their ingredients as well as the price of each box. As one of the cheapest bodybuilding proteins on the market, this formula is quite affordable. Nevertheless, it offers more than 70% protein which is essentially based on whey.
In terms of its composition, be aware that this natural bodybuilding protein contains more than 89.5% whey protein concentrate, 5% whey protein isolate, aroma, guar gum and Xanthan, citric and malic acid, silica, soya lecithin, betanine which acts as food coloring as well as sucralose.
As for its instructions, mix 30 g of powder in a quantity of water of 200 ml and then shake for 30 seconds. Also note that this formula is packaged in a 1 kg sachet.
In terms of taste, there is almost nothing to blame him. Indeed, its strawberry scent is all that is most delicious. In addition, its consumption will not cause digestion problems.
Unlike other formulas, this powder dissolves perfectly in water without producing lumps. Besides, it can be mixed with ice water, which is very practical especially in summer.
Given the quality of its packaging, this food supplement will be delivered to you in good condition.
Its packaging reflects its effectiveness, moreover the brand logo is very well integrated into the bag.
Once the powder is well mixed, bubbles will form on the surface of the drink. It gives a fairly original texture, but you get used to it fairly quickly over time.
How to use a bodybuilding protein?
A person who eats well, in a balanced way, gets all the protein that his body needs through his food. Most of the time, this is not enough for active athletes. They then need a dietary supplement to increase their muscle mass. What do you need to know to use bodybuilding protein?
Eat a balanced diet
Bodybuilding protein does not replace good food. It is not a substance to compensate for a lack. It is rather a food supplement taken with a well-defined objective: gaining muscle mass, increasing muscles or maintaining them. If you take it while eating poorly, you may get used to it because your body will need it to stay healthy. It is therefore preferable to eat properly, before taking a bodybuilding protein.
Choose the right protein as needed
There are several types of bodybuilding proteins. Each has its particularities. Whether you decide to take Whey or casein, stick to the dosage. Whey is quickly assimilated by the body, while casein takes time, 6 to 8 hours. So choose what suits what you want. The timing of the decision also determines the choice, whether you want a fast or slow product. There are also proteins of plant origin. If you are vegetarian or vegan, it is better to take these.
Respect the dose
The dose of bodybuilding protein to take is measured in relation to the person's weight. An athlete who provides a lot of muscular effort must take 1.5g to 3g per kilo of his weight, per day. If he exercises his muscles a lot, he can gain up to 3g per kilo of his weight. There is no need to consume more than you need. Exceeding the dose is a waste. The excess protein is rejected by the body. So you understand why you should take just what is essential depending on the goal you set for yourself.
Equip yourself with the necessary utensil
To mix the protein powder well in a liquid, you will need to use a shaker. There are models with a mixing ball, and also with an anti-lump grid. To mix, put the powder, according to the appropriate dosage, in the shaker. Add the liquid. Shake the shaker from top to bottom. Then continue with a circular motion. Make sure the powder is dissolved in the liquid. The mixture should give a homogeneous drink that is pleasant to drink.
Adopt the right liquid
The liquid to be used to mix with the powder is important. Apart from the fact that it dissolves the protein, it improves the taste of the drink obtained. You have the choice between water, milk or fruit juice. Carbohydrates can do the trick if you need more glucose. Milk gives more taste and provides more nutrients. Make sure the taste is a delight for you. Otherwise you will have a hard time swallowing it.
Frequently asked Questions
Q1: Why take protein for bodybuilding?
Bodybuilding protein promotes the formation of muscle mass. To increase the latter, it will be necessary to take protein supplements. If you eat a lot of meat or eggs, you may gain extra pounds. Also, there are places where you won't have protein food within your reach. Hence the solution of bodybuilding protein powder. It comes mainly from milk, but also from eggs, fish, or even vegetables. It is devoid of fat, therefore more hygienic. It also has an easier grip.
Q2: How many grams of protein per day for bodybuilding?
There are people who take protein powder to maintain muscle mass. However, it is especially those who practice physical exercises who need it most. The intake of this substance is calculated according to the weight of the person, and also the activity practiced.
An athlete, in general, must take 1.5g to 2g per kilo of his body weight. A sportsman who does weightlifting must take a little more, 2g per kilo of his weight. Bodybuilders must increase the dose to have the expected result, 2 to 3g per kilo of its weight.
Q3: Should we take muscle building protein before or after exercise?
It is advisable to take bodybuilding protein after exercise. It is important to know that this is effort after an activity where you have put a lot of strain on your muscles. After the exercises, your body demands protein to be able to recover. This is where it assimilates the most nutrients. You should therefore take advantage of this moment if you want to increase your muscle mass.
Taking bodybuilding protein before exercise is an option, if you find that your body needs it. It is to have more endurance in physical exercise.
Q4: How to consume bodybuilding protein powder?
If you decide to take bodybuilding protein, you will need to get a shaker, which will allow you to mix the powder well without making lumps. The choice of liquid to dilute the powder is important. Depending on the taste you want, you can use water or milk. The latter tastes more pleasant, and it helps increase insulin in the blood. This further promotes the assimilation of the protein.
In the evening, prefer water. This will save you from storing fat while you sleep. Those who need more glucose in the blood can use carbohydrates to dilute the powder. Fruits, like bananas, can be added if you need more calories.
Q5: How long to take bodybuilding proteins?
Protein is necessary for the general functioning of the human body. Taking a food supplement has a goal. You have decided to take bodybuilding protein because you want to increase your muscle mass. To do this, you exercise enough to reach your goal, and you already know your needs. When you have successfully achieved the muscle mass you want, consider maintaining it by balancing your protein intake.
To develop their muscle mass, women and men must in principle train in the same way: at least 60% of their maximum power.
It’s important to note that gaining muscle and losing fat simultaneously is physiologically impossible; the two must therefore be spread over two different periods of time.
So if you are wondering how long does it take to build muscle for a woman, then here is your short the answer:
Although different factors such as training and nutrition make it difficult to predict your muscle gain speed, it’s safe to say that you can gain up to 11 pounds (5 kg) of muscle mass in the first year if you have good predispositions.
After training for two years, you can gain up to 6.6 pounds (3 kg) and 3.3 pounds (1.5 kg) after the third year.
Beyond 3 years of training, muscle gain generally does not exceed 1 pound (0.5 kg) per year until the genetic limit is reached and muscle development stops almost completely.
Keep reading to find out more about the other important factors that can help you have an optimum muscle growth.
The benefits of bodybuilding
The image of women and that of bodybuilding were dissociated in the collective consciousness for a long time - apart from top athletes. But that has radically changed!
Many women now know that bodybuilding will not turn them into "heaps of muscles" without any female curves, because women simply do not have the genetic predisposition for this.
If you don't believe it, just look at stars like Beyoncé, Scarlett Johansson or Jessica Biel: they all do bodybuilding and reflect a feminine, fit and sexy image.
We sit too often daily and thus put very uneven pressure on our body. The lower body (the calves, the muscles at the back of the thighs, the buttocks and the back) is not stressed enough by our modern lifestyle.
This partial muscle weakness can cause a muscle imbalance which, in turn, can lead to pain such as muscle tension, back and headaches.
Certain parts of the body are thus too weakened and need to be strengthened to restore muscle balance.
It is because most modern professions do not use all our muscles that many people have very weak muscles. It is however possible to remedy this to a lesser extent by making a few small efforts daily: making the most trips on foot or by bicycle, taking the stairs instead of the elevator, mounting the water caps in the apartment, etc.
Rest assured, you don't need to be a mover to strengthen your muscles!
You are in a relatively good shape if takes no effort for you to carry a pack of bottled water up the stairs! With a little physical exercise, you will soon be able to carry two packs.
Why is it desirable? Because sooner or later your age will affect your body and your muscle strength will inevitably decrease. The higher your starting level, the better off you will be.
In addition, the more your muscles are strengthened, the less your ligaments, cartilages and joints will be stressed, and the less they will be damaged.
More efficient in sport
It is now accepted that gaining power or gaining muscle mass has a positive effect on performance in any sport, whether it is running, golf, swimming, handball, sailing or horse riding.
So, if you are ambitious and passionate about a sport, we recommend that you do some weight training to facilitate the practice of your favorite activity.
Strengthened muscles not only increase your performance because they make you stronger, faster and more enduring, but they also protect you from injury: in fact, they make your joints more stable and your bones stronger. The risk of injury during strength training is also very low.
Feel better in your body
Strength training makes you sexy because it improves your posture and makes your body more defined. The extra muscles can also make your skin firmer in some places (the muscles develop against the inner wall of the skin, which increases its tension).
To feel better about yourself, we recommend Collagen Peptides Powder! Collagen shots provide your skin and connective tissue with all the nutrients they need to radiate from the inside. Click here to find out more about naked Collagen Peptides Power
Female muscles: what differences from men?
There are certain anatomical differences between men and women that affect their strength and the possible margin of muscle development.
Although both sexes have the same type of muscle fiber distribution (type I, slow fiber, and type II, fast fiber ratio), women overall have fewer muscle fibers, which are also smaller than those of men.  For example, a Caucasian woman aged 31 to 35 has an average muscle mass of 34 kg, while a man of the same type and age has around 41 kg. 
In three out of four untrained women, type I slow fibers are also wider than type II fast fibers, although the latter have the greatest growth potential.
As type II fibers are driven by force and speed, this phenomenon could be explained by the fact that women use less force and speed in their daily activities than men.
But it could also be a real difference between the sexes.
Women's weak point: upper body
Ideally, a bodybuilding program for women should aim to specifically stimulate type II fibers. This means that gaining mass and strength in women depends on (very) heavy training, even more than in men.
To stimulate the growth of type II fibers, it is therefore necessary to train according to the principle of "muscular hypertrophy", performing eight to twelve repetitions with a maximum load.
Advanced sports enthusiasts should even progress gradually to their maximum power zone, where they can perform only one to five (explosive) repetitions with the same weight.
We also advise you to integrate explosive movements, at equal or slightly higher weight, to work your "force-speed".
Burpees or popped pumps are examples of exercises designed to work on explosiveness.
The lower amount of muscle fiber in women compared to men results in a 40% difference in total body strength, with women on average having less strength, especially in the upper body.
While the lower body of women (legs and glutes) can generate 70 to 75% of the strength of that of men, their trunk and arms generate only 25 to 55%. It is therefore extremely important that women do not focus only on their natural strengths, as much for their sports performance as for their daily skills.
On the contrary, their training should also and above all be designed to strengthen the upper body.
A different hormonal system
Even women with a high concentration of androgens (the "male" sex hormones, which include testosterone among others), this is only 1/10 or 1/20 of the amount present in the body men.
A higher amount of androgens allows men, among other things, to build more muscle and produce less body fat in absolute terms.
In good health, men have an average of 8 to 15 kg of body fat while women have 10 to 20 kg.  This is due to the human "growth hormone", of which women have a larger quantity than men, which is responsible for the accumulation of tissue and compensates for the low testosterone level.
Bodybuilding Tips for Women
For optimal and rapid mass gain, here are the most important tips to include in your training program.
We advise you to stick to it as much as possible, as these are the standard criteria for an effective bodybuilding program.
We start with how often you should train as a woman. Each muscle should be used two to three times a week.A 48-hour rest should be scheduled between two workouts of the same muscle group.
For example, you can train on Mondays, Wednesdays and Fridays. If you don't want to train more than four times a week, then you should opt for full body training.(full body): indeed, a split routine (separate muscle groups) would not be effective at this training frequency because your muscles would be used too infrequently for them to develop effectively.
If you choose four workouts per week, you could do two upper body sessions and two lower body sessions. Thus, your main muscle groups will be intensively stimulated twice a week.
A workout should last a maximum of 45 to 60 minutes , to which must be added at least five to ten minutes of warm-up. To warm up, you can do a short cardio phase to slowly increase your heart rate.
You can then continue with exercises, of which you will perform several sets with light weights (much lower than those of the training itself).
Stretching, in other words static stretching, should not be included in the warm-up or in the recovery period. Performed before training, stretching "steals" the strength you will need for the future. Performed directly after training, they further damage the muscle tissue, which will tend to prolong the regeneration time and intensify aches. 
It is advisable not to do cardio and strength training on the same day. Doing cardio before a weight training session will not allow you to reach your maximum power during heavy exercises since you will not have enough energy.
However, you can do this if your priority is to improve your endurance. On the contrary, if you want to gain strength and gain muscle mass, we advise you to give yourself fully to the adapted training.
Cardio training after weight training is therefore the best choice if in doubt, but also has a disadvantage: your muscles are exhausted by training and should be immediately replenished with what they need to regenerate and grow. (mainly water, carbohydrates and proteins).
If you miss a snack break immediately go on the cross-trainer, you will further exhaust your body's energy reserves. In this case, you will need to stick to it during the next meal, ensuring that it is sufficiently rich in carbohydrates and proteins.
The following training structure is generally adopted for effective mass gain:
Breathing: breathe in the eccentric phase (by stretching), exhale in the concentric phase (by contracting). "Pressure breathing" is however used in many polyarticular exercises and must be learned.
For a full body workout, choose exercises that aim to work all large muscle areas. If you are not sure which exercises are suitable, ask a trainer for advice.
Try to include as many "polyarticular exercises" as possible in your program, such as the squat, deadlift, bench press, pull -ups, or military bench press, as these are the most functional and involve multiple muscles. that time. These exercises are however quite complex.
If you can’t get a professional advice for this type of exercise, the alternative is to use the bodybuilding machines which simulate more or less exactly the polyarticular exercises (leg press, chest press, shoulder press, chest pull to the pulley).
If there is no specific machine like the deadlift, prefer "isolation exercises", that is to say exercises that require only one or two muscles at a time.
When it comes to the number of exercises, you should not be too ambitious: not only in relation to the duration of the training, but also because the polyarticular (machine) exercises performed already make it possible to use a large part of the muscle groups.
These also allow you to do without isolated training for each muscle. Performed without a machine, polyarticular exercises can even replace abdominal exercises, because they require to be constantly sheathed and thus strengthen the trunk optimally.
Don't have a gym membership? So do your strength training at home !
About your muscle gain
Your muscles must be tired from training. This means that you should run your series until muscle failure.
But it's not as scary as it sounds: in practice, it just means that you do an exercise until you can no longer do a correct additional repetition.
This failure is also signaled by a burning sensation in the muscles, or possibly tremors, and should be achieved after eight to twelve repetitions. If you are exhausted before the end of the series, it is probably because the weight used is too high. If on the contrary, you do not feel these "symptoms" at the end of your series and that you could easily continue, it is you are using too light a weight.
You will be able to perform the same number of repetitions again after a break of one minute and a half to three minutes. The goal of this type of training is to create small cracks in the muscles which will then be repaired by your body. Regeneration also "strengthens" muscle tissue by forming additional protein structures.
It is important that the weights chosen allow this state of "muscle failure" to be achieved after eight to twelve repetitions. Because indeed, it is only thus that you will stimulate your muscles so that they develop in an optimal way. You will likely experience aches after the first few weights or when you add a new exercise to your program. This is completely normal.
Make sure to regularly increase your used weights to stay within the range of a maximum of eight to twelve possible repetitions.
Before training according to the hypertrophy method described above, you should train with lower loads for two to eight weeks (depending on your initial level): you should only reach muscle failure after 20 to 30 repetitions. The interval between sets should be one to two minutes.
The purpose of this enduring training is to adapt your bones, tendons, ligaments and cartilage to new loads as you go along.
How Long Does it Take to Build Muscle For a Woman? Expected results
It is difficult to predict the speed at which you will gain muscle mass, because many factors (training, nutrition, regeneration, genetics ...) influence this process. If you have good predispositions, you can gain up to 5 kg of muscle mass in the first year.
After the second year of training, you can gain up to around three kilos and after the third year, up to a kilo and a half. Beyond that, muscle gain generally does not exceed half a kilo per year until the genetic limit is reached and muscle development stops almost completely.
The higher your initial level, the less additional muscle mass you will gain.
What to eat to gain muscle as a woman?
Each person has a different caloric requirement, which is mainly measured by gender, weight and physical activity. Now calculate your energy balance on our Food for weight gain page!
To gain muscle mass, both women and men need moderate calorie surplus, also called "positive calorie balance". The principle is to eat and drink until you reach a calorie surplus of 300 to 500 kcal per day once you have subtracted the calories you burn from the calories you consume.
So, if you burn 2,500 kcal per day, you should consume 2,800 to 3,000. Obviously, this excess calorie will only lead to mass gain if you train regularly and correctly. If so, you simply store the extra energy as fat. You now know how many calories you need to build muscle.
Proteins are the building material for your muscles. They are made up of amino acids, some of which cannot be produced by the body. In this case, they are "essential amino acids". Without physical activity, you need about 0.8 g of protein per kg of body weight (KG) per day according to the specifications of the German Nutrition Society (Deutsche Gesellschaft für Ernährung). 
This recommended value increases to 1.7 g / kg KG for athletes. Your body does not use more protein to build muscle. In total, protein should make up around 20-30% of your diet if you want rapid muscle growth. Now you already know how much protein you need as a woman to build muscle.
They provide your body and especially your muscle cells with the energy you need for strength training. In addition, they release insulin: this hormone brings amino acids to your muscles and thus leads to muscle development. 40 to 50% of your calories should come from carbohydrates.
Be sure to favor complex ("slow") carbohydrates and avoid simple ("fast") carbohydrates.
A diet aimed at gaining muscle mass should include lots of carbohydrates and proteins and a moderate amount of fat.  This diagram should be remembered, but while bearing in mind that it refers rather to the quantity of these nutrients than to the number of calories they represent. Indeed, fats should provide 20 to 30% of daily calories, or as many calories as protein.
However, since one gram of fat contains nine calories and one gram of protein contains only four, you will eat less than half of your protein in fat.
Regarding lipid composition, you should not eat more than 33% saturated fatty acids (butter, lard, coconut oil), not more than 25% polyunsaturated fatty acids (safflower oil, sunflower oil, seeds chia) and at least 42% monounsaturated fatty acids (olive oil, rapeseed oil, hazelnut).
You should also make sure you have an adequate supply of omega-3 fatty acids. They are found in fatty sea fish, avocados, eggs or flaxseed oil.
Low carb , ketogenic and hyperprotein diets are often wrongly considered as diets suitable for bodybuilding because of their high protein content. But if you take a closer look at the questin, they are anything but ideal if you really want to gain mass. Among other things and especially because carbohydrates are our most efficient "fuel".
A lack of carbohydrates limits sports performance, such as that of weight training. Another reason is also the low release of insulin due to constant hypoglycemia: thus, these diets can be an effective means of reducing your fat mass but are harmful in terms of muscle building because insulin activates the protein synthesis of muscles.
Fit Shake: a booster for your muscles
The RSP TrueFit Shake plays a key role in the food program because it provides you with high-quality nutrients for your mass gain and for your general physical condition: milk proteins and collagen guarantee you a qualitative protein intake.
Collagen is also a major component of connective tissue.
The shake also contains vitamin C, copper, choline and EGCG green tea extract! In addition, it provides you with ten percent of dietary fiber for a better feeling of satiety and optimal digestion.
One serving of RSP TrueFit Shake also covers 30% of daily beauty nutrient requirements like biotin, vitamin E, copper, selenium and zinc! In contrast, it contains very little fat (0.78 g / serving) and sugars (0.6 g / serving).
The RSP TrueFit Shake is a useful dietary supplement during regular bodybuilding and for gaining muscle mass because it contains a lot of protein.
In fact, a sufficient protein intake is generally the greatest difficulty when implementing a diet adapted to mass gain. Other products can also help you meet your high protein needs:
The whey protein is a classic protein in the field of bodybuilding and weight training. And for good reason: it has a very high biological value and is quickly assimilated and used by the organism. It is usually consumed as a protein drink.
People who do not consume animal products should not have to give up high quality protein. The protein powder Vegan combines several sources of vegetable proteins, so that its biological value is in no case lower than animal proteins.
The abbreviation BCAA stands for "Branched Chain Amino Acids". These are the essential amino acids leucine, isoleucine and valine. They provide proteins that can be used quickly for your muscle development.
The creatine improves performance during short, intense efforts, like a 100m sprint for example. It can promote muscle gain by allowing an even more intensive training and by storing water in the muscles.
Peanut butter is a great food for people who have trouble getting enough calories during the day. For example, nu3 peanut butter contains 28 grams of protein per 100 grams (and 600 good kcal).
Myths about bodybuilding in women
"Strength training makes you too muscular."
Many women worry that they will quickly look like a man while doing bodybuilding. But this fear is totally unfounded.Even men who naturally have a larger muscle mass and can develop it faster than women must train several times a week for a few years and adopt a diet adapted to appear remarkably muscular.
If you follow a similar training as a woman, you will of course gain muscle mass, but your results will not be comparable to those of the average male, because your muscle building naturally cannot go that far.
This is more precisely due to the lack of testosterone in women. This sex hormone has, among other things, an anabolic effect and therefore develops muscles. This is why it is used as an anabolic steroid in sport (sometimes) and bodybuilding (frequently).
While healthy men have testosterone levels between 3.5 and 9.0 µg / l, women have only 0.15 to 0.55 µg / l. Men therefore have 6 to 60 times more testosterone in their bodies than women.  It is then obvious that as long as you do not take testosterone, you will not have too large muscles.
Besides, extremely muscular women have generally used the same method as male bodybuilders by supplementing with testosterone and other anabolic steroids.
Of course, some women gain more muscle mass than the average; because after all, there are always deviations from the average. These women have a rather unusual basic constitution: 
above-average concentration of testosterone, HGH or other hormones
Above average hormonal reaction to training
below average estrogen / testosterone ratio
genetic predisposition to the formation of a large muscle mass
ability to perform particularly intensive weight training
"I can lose weight quickly through weight training."
You may have heard that weight training is a great way to lose weight. Indeed, weight training itself consumes a lot of calories. In addition, the extra muscle mass increases the basal metabolic rate, so your body would burn more calories in a day. "More muscles, less fat" is the motto.
Unfortunately, some of these statements are not entirely correct. Let's take it point by point:
It is true that strength training burns calories because it is after all a physically strenuous activity.
However, the real training time corresponds to only part of the total duration of a weight training session: for one hour in the gym, you will spend 30 to 45 minutes on break between your series. You do not burn a record amount of calories during a workout, about 300 to 400 kcal per workout. For comparison: an hour of intense cardio training consumes about 500 to 800 kcal. 
And what about the increase in metabolism?It actually increases only about 13 kcal per kg of additional muscle mass per day, so very little.  A few calories are obviously added when this kg of muscle is active. Finally, each additional kg of muscle mass consumes more and more energy to move the body itself. But even these two points are of negligible importance.
The bottom line: strength training and extra muscle mass make you burn extra calories, but it's not a realistic way to lose weight fast. Indeed, you need extra calories to build muscle, and therefore need to consume more calories than you burn.
You will not lose weight, and gain weight instead. Besides: since muscles are heavier than fat, gaining weight can make you gain weight quickly, without necessarily having to change your clothing size.
How to solve this problem? Because your final goal is surely to have a strong and slender body at the same time ...
The solution is to proceed in two phases: after having developed muscle mass in phase I (and possibly a little fat), you get rid of fat in phase II, while maintaining most of your muscles. To do this, you can continue weight training while following a protein-rich diet.
"I have to train differently for the definition than for gaining muscle mass."
There is no specific training for defining or gaining muscle mass.Muscles can only be rebuilt or maintained by training. If you train too little or not at all, or if you have a bad diet, you lose muscle mass. This applies to both men and women, although women often appreciate bodybuilding because it simply "defines" or "tightens" their muscles. However, this is physiologically absurd.
There is only one way to get well defined muscles: as described above, you will need to continue bodybuilding and follow a high protein diet to lose fat until your muscles are visible.
"The more muscles I have, the more strength I have."
As with the percentage of body fat, many people wonder what percentage of muscle is ideal for a woman. However, this approach is not really effective, because muscles are not an end in themselves. They support your body and give you the ability to move and do physical activities.
So here it is a question of quality rather than quantity . In fact, your health and well-being do not depend on the size of your muscles, but on their performance.
It is true the strength and the quantity of muscles are linked, to a certain extent. But the equation "the more muscles I have, the more strength I have" is wrong . Indeed, strength is not only based on existing muscle mass, but also on the ability of the nervous system to control and use muscle fibers.
And this ability must be specifically trained. This is why most bodybuilders would look old even when faced with much less trained athletes in a weightlifting competition: their muscles are bigger, but their nervous system does not know how to use them in a way. optimal because it was programmed differently.
Here is the best example: the Venezuelan Stefanie Cohen is 1.53 m tall, weighs around 55 kg and can perform a squat with a load of 200 kg (3.6 times the weight of her body)!
The record for this exercise is 247 kg (4.5 times body weight). This woman is obviously an absolutely exceptional athlete. But in absolute values, his muscle mass is still much lower than that of a bodybuilder of 95 kg for example.
And the latter should already be very strong to lift the same load as Cohen which is much lighter. If he was as strong as she in relative terms, he would be just as much a sensation. So, it is better to consider your strength than the size of your muscles; especially since the size of the muscles can be quickly changed by carbohydrates and water retention.
Notes and annotations:
 Zatsiorsky, VM; Kraemer, WJ: „Krafttraining - Praxis und Wissenschaft“, Meyer & Meyer Publishing 2016, p. 270 - 297.