That feeling when you can see your muscles through your shirt 👀…
Muscles are evidence of hard work, consistency, and perseverance. They’re beautiful!
Muscle growth isn’t easy. Women can gan about .5-1 pound of muscle/ month w/ 4-5 strength workouts/ week
My biggest tips for muscle growth/ toning-
1️⃣ Muscle activation- if you’re doing a bicep curl and you don’t feel it in your bicep, STOP! Most likely, you’re using too heavy of a weight and overcompensating in your shoulders or hips to get the weight up. When you do a bicep curl, SQUEEZE your bicep @ the top
2️⃣ Go to failure- reps 8-10 should be HARD (like on a scale of 1-10, an 8-10). Muscle growth comes from overloading your muscle, breaking it down, and having the muscle repair itself
3️⃣ Protein- consuming enough protein. Eating .36 grams of protein for 1 pounds of body weight. For example, if you weigh 120 pounds, consuming @ least 43.2g of protein/ day. Simply put, protein helps build your muscles back up
4️⃣ Rest- giving the muscle group you lifted 48-72 hours of rest. If you lifted Bis & Tris on Monday, try lifting them again on Thursday or Friday
5️⃣ Don’t workout the same muscle group two days in a row. Again, resting your muscle after a hard lift requires adequate rest to allow your muscle to repair itself
6️⃣ Do 4-5 sets of 8-10 exercises for 10-12 reps
7️⃣ Implement steady state cardio at 70-80% of your max heart rate (220-age) to burn fat. The less fat you have, the more muscle you have, leaner you are and more calories you burn throughout the day. Essentially, a way to “increase” your metabolism
Muscle growth take PATIENCE 🙏🏼 It is not going to be done overnight! Find ways to fight boredom by changing up your exercises, sets/reps, take an exercise class, hire a coach or go on the elliptical instead of treadmill one day!
Happy muscle building! 💪🏻
#fitnesstrainer #fitnessmotivation #fitness #tone #toneitup #muscle - 13 minutes ago