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You're off to a good start and you've got a goal - to build more muscle.
Firstly, let's cover off the hard and fast rules of muscle building to get rid of common misconceptions and set expectations early;
Now that we're on the same page, here are our four simple steps to building muscle.
Your diet is the single most important factor when it comes to your health and body composition. There are two main diet goals for building muscle;
A good place for beginners to start is to track your current diet with a food journal to help you understand and control your food intake.
Now that your diet is in check, exercise is your tool to prompt the body to build more muscle. The most effective way to build muscle is with weight training and we recommend starting out with a reputable program designed for beginners. Most beginner routines propose training 2-3 times per week, with low repetition sets of compound exercises and adding weight each week as you get stronger.
You’re eating right and training like a beast, now it’s time for the third part of the equation - rest and recovery. If you neglect this component you won’t make the gains you could have and you put yourself at risk of burning out.
Change happens slowly and incrementally and it can be difficult to miss. Capture your progress using the Fitstream health and fitness journal to stay motivated and see just how far you’ve come.
We believe in tracking metrics that really matter and reflect how your body is actually changing. With Fitstream you can record body measurements, take before and after photos, and write journal entries to document those personal experiments and discover just what works for you.
Also today I did a bodyweight and kettlebell routine for time! Managed just under 12 mins, really had to break up those last 50 Burpees they were tough!! 🥵
10 KB - 10 Burpees
15 KB - 15 Burpees
25 KB - 25 Burpees
50 KB - 50 Burpees
Been a while since I posted here but I'm still active! Since I'm at home now I've started focusing on weights for the first time! I'm in week 2 and enjoying it so far.. ☺️
Lean mass i think! (Weights 3x a week)
I’m going to get in shape
M1 D1 of Vshred!!!
I started my exercise from today!
F/28/5'4" [241lbs > 141lbs = 100lbs] It took a year to lose it and I've been able to maintain/start putting on muscle for about a year now. I can't believe how far I've come! Don't give up! Small changes add up over time
What do you think?
I went to gym on and off.
On holiday this week! Not so strict on my eating, but doing 10-20k steps a day while exploring and a short bodyweight workout every other day to keep on top of the exercise a bit! 🌞
Back to regular programming next Monday!
Hope everyone is getting on well!
F/30/5'4[286lbs>145lbs=141lbs] I can't believe I've been able to my body at a healthy weight! I've been working on this for years and I started dropping weight a year and 8 months ago.
F/28/5”3 [135lbs-120lbs=15lbs lost]. Slimmed down by practicing intuitive eating and becoming familiar with my hunger signals.
Start - 1 Day with Gym
hey my name is Madison, I started this group and my goal is to feel more comfortable in my skin, so I don’t really care about weight so much as like the aesthetic side. I want to not have so much of a tummy visible when I wear high waisted jeans 💫 how about you?
“Never eat more than you can lift”
Excellent advice from Miss Piggy 😁
Exercise is just one part of the puzzle, but in reality, it’s our diet, and the amount of calories we’re taking in, that is the crucial component to effective body transformation.
Muay Thai tonight! Was a boxing focused class so ended up sparring with lots of new people, everyone was lovely though and my chops are still in tact lol.. 👍
Strength and conditioning done today!
Total burn is little higher than shown but can't wear my Fitbit for the pad work and sparring so it'll do! 😁🥊
This is my first post on here but hoping to use the app to keep track of my progress!
I'm on week 2 of a cut, small cal deficit for 12 weeks.
My macro are split 20:40:40 with a focus on hitting my protein.
I go to a Muay Thai gym so my workouts are as follows:
Strength and condition...