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SO YOU WANT TO BUILD SOME MUSCLE...

10/26/2017

There are many reason’s why someone would want to build muscle. A few reasons to build muscle include increased work capacity, increased basal metabolic rate, joint protection, aesthetics, and more. So, how can a woman build muscle? Here are 6 keys to building muscle:

1. Embrace your body's uniqueness! Every woman’s body is unique and will respond differently. It’s important to resist the urge to compare your physique to others as everyone’s body will develop size (and strength) in its own way. Two people doing the exact same program can have very different results. Lever length and body proportions play a big part in how muscle grows. For instance, if you have longer limbs, there is a greater distance between muscle attachment points which means your muscles will take a shape unlike someone with shorter limbs. Our bodies are beautifully diverse. Take what you have and run with it...or, er...lift with it!

2. Continue training for strength. You don’t have to sacrifice strength training for hypertrophy training. Many people think that in order to build muscle you need to do endless reps with lighter weight. For my clients who want to build muscle AND get stronger, I recommend focusing on a compound lift e.g. Squat, Deadlift, Bench, Overhead Press, for reps between 3-5 followed by accessory/hypertrophy exercises for 6-12 reps that complement the main lift of the day.

3. Eat for muscle. You can lift all you want, but if your lifting isn’t coupled with proper food intake, you won’t see the muscle gains your looking for. This aspect of muscle gain is sometimes met with resistance. For many women, our whole lives we've been told to eat less. Going from eating 1500 calories to 2500 calories may feel like an impossible jump, so ease into it, adding a little bit at a time. Calorie counting and tracking macronutrients isn’t something I often have people start doing right away as it adds another dynamic that can be overwhelming. However, it is good to have an idea of how much food you should be eating. Tracking for a week (or longer if it works for YOU) can be very beneficial and help you set up a routine that allows you to get in enough food every day.

4. Drink water. Your muscles are composed of more than 70% water. Dehydration causes greater muscle breakdown, with less muscle growth. No bueno. So, drink up!

5. Get adequate sleep. Sleep is crucial for muscle recovery. Without adequate sleep your muscle will atrophy (muscle loss!) and your body will become more prone to injury. Aim for a minimum of 7 hours of sleep a night.

6. Supplement. There are SO MANY supplements out there advertised for women and most of it is bunk. However, there are supplements that have been tested time and time again and have shown to be effective and worthwhile.

Protein Powder- With the need to create a caloric surplus, getting enough protein can be a challenge. Protein shakes are quick and easy. Make it a meal by blending the protein powder with a healthy fat, a scoop of greens or a handful of veggies, and a serving of fruit.
Creatine- This is a commonly misunderstood supplement. Creatine is NOT a steroid. Creatine is naturally produced in your body and is an important component of our muscles. Studies show that creatine intake can maximize strength and muscle gains.
BCAAs- Branch Chain Amino Acid supplementation can decrease muscle damage and improve recovery (less soreness!). BCAAs may also increase Growth Hormone leading to more muscle growth.
Fish Oil- There are MANY health benefits to taking fish oil. Fish oil decreases inflammation and sufficient Omega-3 Fatty acids are needed for general health and well being.

*Note: You CAN build muscle without supplements. Supplements are a tool; not a necessity.

If you are interested in learning more about how you can build muscle and get stronger, send me a message to set up a free consultation!

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COMMUNITY

10/1/2017

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There is healthy competition: that which spurs people on to do their best and strive for success. There is also unhealthy competition: that which requires one person to become less so that the other can become more; that which feeds envy and rejoices in the failures of others.

Jealous competition leaves us feeling empty and unsatisfied. Community, however, does the exact opposite. Community encourages each other toward greatness. Community builds and supports each individual's unique gifts and traits. Community is where individuals can be themselves without the fear of judgment. Community is something to strive for because life is better spent in community than in competition.

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SO YOU WANT TO BUILD SOME MUSCLE...

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