Have you been trying to gain muscle but seeing little progress? Building muscle is a slow process, but I promise, with consistency, the right nutrition and training program, you CAN achieve your goal!
So what should you do if your muscle building progress is happening a little slower than expected? Here are 5 ways you can boost your muscle gain progress and ensure you are on the right track to achieve your physique goal!
1. Eat more than you think you need to
Are you stuck in the mindset that eating more will make you gain weight? Girls, I once had that mindset too — but all that did was hinder my progress.
You need to be in a calorie surplus (eating MORE food than you burn each day) to build muscle as food is literally fuel for your muscles.
So how much should you be eating? When you sign up to the LSF app, you’re able to choose your goal (muscle gain) and you will be given a calorie level that will help you achieve it! Most women need to be eating at least 2000 calories a day or more to build muscle.
2. Lift heavy
To gain muscle, you need to put increased demand on your muscles. The easiest way to do that is to lift heavy! You need to be lifting a weight that is challenging enough for you whilst maintaining good form.
I promise, lifting heavy will NOT make you bulky! It really is what gives you the muscle tone you're looking for.
3. Use supplementation to your advantage
So we all know protein is important for muscle gain, but have you considered taking creatine?
Creatine is a blend of three specific amino acids that are stored in your muscles. In the muscles, creatine works to boost energy production, increase power, strength AND endurance. This helps you most of each rep and get maximum results.
When I’m in a muscle building phase, I take Crea-8 to saturate my muscle with creatine so I can lift heavier, perform better, and build muscle more effectively.
4. Don’t be afraid of carbs
Carbs are ESSENTIAL for building muscle. The muscles store carbs in the form of glycogen which is what gives your muscle the energy to perform but also to help repair muscles after an intense workout.
Carbs also have a protein sparing effect, which means that carbs help prevent the breakdown of muscle tissue and supports the muscle building process.
5. Get enough rest
Believe it or not, rest is just as important as nutrition and exercise when it comes to muscle building!
Muscles need time to repair and regenerate itself so it can grow. Ensuring you get quality sleep (aim for 8 hours a night) and rest days off the gym will ensure your muscles are undergoing the processes it needs to in order to actually increase muscle size.
Whilst muscle building can seem like a slow and tedious process, with the right nutrition, training, and consistency, you CAN achieve your muscle building goals.
The LSF app gives you ALL you need to build muscle. With a meal plan putting you in a calorie surplus, a training program to help you work all your major muscle groups, AND exclusive tips from me, you will be on your way to success!
Not an #LSFbabe yet? Join the global girl gang today!