%20(1).png)
Building Muscle Takes Time and Requires Patience and Consistency
I find that so many women underestimate how strong they can really be. I mean we walk around sometimes with two kids on our hips. I mean that's pretty strong if you ask me. I love that now days women are starting to begin lifting and embracing their strength. Building muscle not only helps you grow stronger but it also helps boost your metabolism, helping you to lose fat by burning more calories. It improves heart health and strengthens your bones, which then helps reduce the risk of osteoporosis.
If you are worried you'll look bulky, don't be. It takes time to build and add muscle. I find that having lean muscle mass on our bodies adds an even more feminine look due to the shaping and sculpting that happens to our physique.
Eating a High Protein Diet
Protein is key for muscle building. Protein elicits Muscle Protein Synthesis, which is the process of repairing and building muscle in the body. The proper amount of protein to aim for when building is 1.0-1.5 grams per pound of bodyweight. Spreading it out throughout the day, but getting a good amount of protein after your workout for recovery at least 20 grams. Protein supplements are also a great way to ensure your hitting your protein goals if you are struggling to hit them with food alone.
Proper Training Program
Nutrition alone is not enough to build muscle. You must have a training program emphasizing on Progressive Overload, increasing either the amount of reps, sets, weights, or tempo weekly. Training programs should be anywhere from 4-6 weeks long before going to the next program. Grab this Glute Focused Leg Day Here To Try Out!
Training Fasted
If you trying to build muscle, you must fuel your workouts. In order to lift the heavy weights needed to ensure the breaking down of muscles you have to have the energy to do so. Calories= Food = Energy= Heavy Lifts.
Don't Skip Out on Sleep & Rest Days
Repairing of the muscles happens when you are either sleeping and/or resting. This is where I say the magic happens. If you are overtraining and not sleeping , you never give your body the time it needs to recover. Which then puts stress on the body and makes it almost impossible to build. You should always be getting 7+ hours of sleep a night and have at least 2-3 rest days a week. This is the perfect combo to see those muscle grow.
Don't Cut The Carbs
Your body needs the proper macronutrient breakdown when building muscle, not only does it need protein, your body must have a sufficient amount of carbohydrates. Carbohydrates are your bodies preferred source of energy before any other macronutrient. One of the biggest mistakes I've made when trying to build muscle was eliminating carbs, because just like so many of us I believed that carbs were evil, that they make you fat and that's just so far from the truth. Having the proper amount of Protein/Carbohydrates/Fat will allow you to fuel your body properly to start seeing the muscle gains you've been looking for.
If you are ready to start feeling confident, stronger, and to build your body and relationship with food I am here to help, with my flexible macro method you too can join me in this wonderful journey.
If you would like more tips on nutrition and fitness please click the link below!
If you would like to schedule a free discovery call to chat, I'd love to get to know you!
Comments