AuthorBy Coach Kayli Montoya-Huston I have a bone to pick today, as I'm feeling a bit rant-y. But mostly, I'm frustrated. Because I think you're getting tricked and it's time you learn the truth... See, the workout "truths" you've been fed are things like,
Ok, to be fair, it's not all nonsense - there is some truth in each one. But it's nonsense to the fact that ~95% of the people reading this newsletter lift weights for aesthetic reasons. Aka you lift weights to look better. Sure, you know it's healthy and therapeutic and helps you move better and makes you stronger, yada, yada. And yes, I get it ⏤ you don't want to look too bulky like a bodybuilder, or get too obsessed with your muscles, or not fit into your favorite outfits. I understand all of that. But at the end of the day, you MOSTLY go to the gym to 1) build muscle and 2) lose fat so you feel more confident in your clothes and proud of the body you see in the mirror. You want to be in-shape. Slim, defined, and muscular in all the right places. (And hey, me too. No shame here.) So if you agree that that is your main motive in the gym, then believing the "truths" above will only prevent you from reaching your goals. And why is that, exactly? Firstly, muscle and fat tissue can ONLY do three things:
And, again, yes we can also workout to improve our cardiovascular fitness, explosive power, core stability, and so on. Or just to have fun! These are all by-products of muscle building workouts too, they just aren't the primary focus. You can go to the gym and do whatever feels good for you. Do the HIIT class, the kettlebells, the battle rope, or Crossfit workouts. Just don't be upset when your body doesn't look the way you want, even though you're working out hard. Because remember: our goal in the gym is NOT to sweat the most or get our heart rate up as high as we can or to train for the NFL combine. Our goal is to gain muscle and lose fat. Period. Which means we need to do workouts that are built for exactly that. There's obviously way too much to break down in one blog, but I'll give you my general template. My muscle-building workout breakdown
To clarify, 2 and 3 are 80% of these workouts. And the other 20% ⏤ 1, 4, and 5 ⏤ support 2 and 3 to make them more effective via injury prevention and core stability. Or cardio, which supports fat loss. Notice how everything is hyper-specific to the goal of building muscle or losing fat. And, of course, the exercise selection, sets, rep ranges, and weekly progressive overload are the other components required to optimize all of this, but this is the skeleton. Maybe I'll chat on those another day, but I hope this was helpful. I'm passionate about making this clear because I want you to get results. And I've had too many clients come to me thinking they've been working out the right way, except they've looked the same for the last two years. Not because they weren't trying. But because they were putting their efforts in the wrong place. So my hope is to help you prevent that. You only have so much time, energy, and bandwidth to make it to the gym in the first place. If you're going to be there, I want you to make it count. Not wasting your time on fluff, false promises, or exercises that simply don't move the needle. One last thing, if you want to completely take the guesswork out of workout programming check out our ASCEND Training App. This app will help elevate your fitness journey with an all-inclusive collection of personal training programs designed to help rise to new heights. Thanks for listening to me rant. If you have any questions, just comment below. Thanks, Kayli
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Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Building lean muscle mass is a common goal for many fitness enthusiasts. Understanding the science behind muscle growth, along with effective nutrition and training strategies, can help you achieve your goals efficiently. In this blog post, we'll explore the key components of muscle growth and provide practical tips for optimizing your nutrition and workout regimen.
Understanding Muscle GrowthMuscle growth, or hypertrophy, occurs when muscle fibers sustain damage through resistance training and subsequently repair themselves, becoming stronger and larger. This process is influenced by several factors, including the type of exercise, intensity, and nutrition. The Role of Protein in Muscle GrowthProtein is essential for muscle repair and growth. Consuming adequate protein provides the amino acids necessary to rebuild muscle fibers. Aim for a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight, depending on your activity level and goals . Key Sources of Protein:
Recommended Carbohydrate Sources:
1. Progressive Overload: Gradually increase the weight, intensity, or volume of your workouts to continually challenge your muscles and promote growth . 2. Compound Exercises: Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises work multiple muscle groups simultaneously, leading to greater overall muscle development. 3. Proper Recovery: Allow adequate rest between workouts to enable muscle repair and growth. Aim for 48 hours of rest for each muscle group before targeting it again. 4. Consistency: Stay consistent with your training and nutrition plan. Consistency is key to seeing long-term results. The Role of SupplementsWhile whole foods should be your primary source of nutrients, supplements can help fill gaps in your diet. Common supplements for muscle growth include:
Tips for Optimal Hydration and Sleep:
For personalized advice, consider consulting with a certified nutrition and fitness professional. References:
For more information on muscle growth and nutrition, check out these resources: National Institute of Health - Protein and Muscle Building, American Council on Exercise - Strength Training. Feel free to share your experiences and tips in the comments below. Happy training! |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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