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Fitness goals

The truth about muscle growth

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For someone who started their fitness journey because of insecurities but being skinny their goal is to gain muscle and get stronger so they know that they need to lift weights, this is more common on guys than girls. Most girls and some guys don´t want to lift weight and follow a resistance training program consistently because they think that they will get big as bodybuilders but this is not true.

The truth about muscle growth is that it takes time to build muscle and we need a really good program that gives us the results. Muscle growth is the result of consistent training, a workout program that consider all variables of training and some advanced training techniques, the nutrition program needs to be on point, enough recover, enough good quality sleep.

I want to be clear here, all those bodybuilders that are huge most of them use drugs and that´s the results of many , many years of consistent hard work and dedication in and outside the gym, they spend hours working out sometimes even twice a day, they are so strict with their nutrition, they prioritize sleep because they know it´s crucial for recovery and grow, their workout programs are designed to work each muscle group as hard as possible and then give it enough time to recover, they also use supplements and some of them use drugs.

For the rest of us, if we´re not into bodybuilding, we´re not competing and our goal is only to get the best physique possible we don´t need to put that dedication and focus on our fitness program and most of us won´t do it so we just need to use fitness as a tool to help us live our best life possible, a life that we are proud of and this means that we can get in amazing shape and have an amazing physique but we don´t need to spend so much time at the gym and we can have more freedom with our food choices.

We can gain muscle without spending too much time at the gym, without being too strict with our diet and without drugs but we still need to work hard and be consistent, it takes more time to gain lean muscle mass than to lose fat  so be patient.

The best part is that we will only gain as much muscle as we want, if we don´t want to get big we don´t get big we just improve body composition and maintain  a healthy weight with  a good balance between muscle mass and body fat to look lean and toned. If we want to gain more muscle and look as a superhero it´s also possible but it depends of us, of our goals, the type of physique we want.

What I recommend is that no matter how big or lean you want to be we make sure that we improve overall performance, the goal of being in amazing shape is also that we can perform every daily activity with ease. That we can go through our day with high energy  and that we also have some endurance, strength, agility, flexibility to go on vacations and be able to enjoy the trip.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Tips for gaining muscle mass

08 Principles of muscle gains
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As you may know by now I like to keep everything simple and the way to do that is by keeping my nutrition almost the same for any goal and I just make little adjustments to fit my goal, the way I adjust any nutrition program is by using tools like intermittent fasting, carbohydrate cycling and sometimes ketogenic diets.

Last week I share with you the principles I follow to burn fat, this week I´ll share with you my principles to gain lean muscle mass. As you already know I prefer to stay as lean as possible while gaining muscle to make it easier and faster when I want to lose that extra fat.

For the nutrition aspect for gaining lean muscle  the principles you need to follow are very simple: Increase calories and cycle carbohydrates. This are two principles I use when I´m gaining muscle, I love to keep things simple and  not getting obsessed with anything.

AVOID UNHEALTHY FOODS

Even when you have more room to eat more it doesn´t mean that you can eat unhealthy foods, you need to keep those low and focus on healthy foods that give your body the nutrients it needs to function properly, perform great, recover and grow.

INCREASE CALORIES

Increasing calories is necessary to build muscle, you need to give your body nutrients and energy to get through the workouts and to recover. I´ve share with you one simple formula to get you calorie intake and two different ways to set macro nutrient ratios. Most people don´t need a lot of calories to build muscle, it takes around 300 to 400 calories, if you eat foods that are high in calories you can end up eating a lot more than what you need to build muscle and the rest will get stored as fat. The increase in calories come from starch carbohydrates.

You need to give enough nutrients to your body to repair and build so you need to consider the total amount of exercise you are doing, if you do resistance training and cardio training every day you are able to eat more.

CYCLE CARBOHYDRATES

Gaining lean muscle mass without a lot of fat along is what I prefer, this way you look great mostly all the time and when you want to lean down you can do it faster. Cycling carbohydrates is the best way to do it. To build muscle you need to increase calories, those extra calories come from starchy carbohydrates, what you´ll do to cycle them is on your resistance training days you increase carbohydrates to give your body fuel and nutrients, on your rest days you keep all macros the same, meaning you´ll be at maintenance.

By cycling carbohydrates you won´t be increasing calories every day, you only increase them on your resistance training days giving nutrients to your body to recover, on your rest days, your body doesn´t need those extra calories and that extra energy from the carbohydrates so you keep your maintenance macro ratios.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam