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Simple, Not Easy Understanding that our path to better health is not through weight loss is a helpful concept. Now how do we build the body that we thrive in? The secret is building muscle mass…. You do not need to become a bodybuilder to achieve a physique you are confident and happy with and I find that often many people are worried about putting on too much muscle. The truth is that 99% of us could not put on that much muscle if our life depended on it. The humans stepping onto that stage have put in decades of work, perfecting their nutrition, training, and assistive supplements…. Living in fear of putting on too much muscle will leave you perpetually dissatisfied with your progress. Instead I suggest trying to increase your muscle mass as much as possible, trust me I have never had a single client come back to me to say that they have gotten too strong or put on too much muscle. I have watched dozens of women develop quality muscle mass and now feel confident in their clothes, are stronger than their husbands, and no longer ask for help to move “heavy things”. How do you build muscle? I will be honest with you, building muscle is one of the hardest changes to facilitate in our body. One of my Muay Thai coaches used to say “Simple, not easy” meaning that the concept is not hard to understand, however, the execution can be the greatest challenge. Here are the three things you must do to build muscle:
Stimulate Your Muscle The stimulus needed to build muscle is resistance training. Stressing the musculature of our body through training is the signal that our body needs to facilitate muscle growth. Your body can build muscle to some extent without resistance training, however, long term changes in body composition must consistently have this training stimulus. Keys to providing sufficient muscle growth stimulus:
Fuel Your Muscles Fuel your muscles for growth. I have said it before and will say it again. To achieve your goals you must prioritize animal protein at each meal. To provide your body with the raw materials we need to grow and thrive we have to consume at least 0.8 grams of protein per pound each day. If your goal is to maximize muscle growth then you may need to increase your protein up to 1.2 grams per pound each day. Covering your baseline for micronutrients as well as ensuring your total caloric intake and water intake are sufficient will be essential to your success. Consuming a Daily methylated multivitamin, Beef Organs, ½ your body weight in ounces of water are a few of the things I do each day to provide my body with the foundation it needs to maintain and build my muscle mass. Keys to properly fuel your muscles:
Recover Daily Recovery is the final step for building muscle mass. After providing a stimulus and consuming enough fuel we have to prioritize our sleep. Sleep is essential to allowing our body an opportunity to grow and adapt. All of the repairs our bodies need to make come while we are sleeping. Without quality sleep habits you will struggle to improve your body composition. Keys for muscle recovery:
The Next Step to Unlocking Your Potential To see quality results overtime you must be consistent. This is an area that I spend a lot of time with my clients on. The concepts are simple and the execution poses a great challenge. If you are feeling stuck or struggling to stay consistent with your fitness routine, don't worry, you're not alone. Hit reply to this email and share your goals with me. Let's work together to tailor a plan that fits your needs and helps you build the body you've always wanted!
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Andrew CataldoCoach Andrew is the Director of our Performance Division. With a passion for improving the health, fitness, and well being of those around him. Check here each week for new articles! Free E-Books
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