THE MUSCLE BUILDING ESSENTIALS CHECKLIST

Do you have a baby or toddler that is getting heavier by the day? Maybe that fur baby of yours is taking you for a walk or maybe you just want to feel strong & sculpted, and look good naked.

I got you girl!

Following these SIX steps will see you on your way on the GAINZ TRAIN

•  3-5 times a week lifting weights is all you need! Prioritise compound lifts (see last weeks blog) and challenge yourself! We’re lifting weights, it’s not supposed to be a walk in the park.
  

• Eating at least 2.2g of protein per kg of body weight (up to 150g/day) will not only help maintain a healthy diet but is beneficial in … you got it, BUILDING MUSCLE.
  

• A small calorie surplus when done correctly can lead to a weight gain of the best kind – MUSCLE. Calculate your estimated TDEE or “Maintenance calories” and then add 5%. If you need help with this just shoot me a message.

• Better sleep = better results. Getting at least 7 hours of shut eye daily is key not only for muscle gain but for our overall health.
  

• Keeping intense cardio to a minimum and focus on low intensity movement like walking, along with your lifting
  

• Following a program designed for progressive overload and muscle building is a great resource and a perfect way to stay on track (need a hand with a program, let’s chat!)

Check out my latest instagram post here and click save! that way you have your checklist at your fingertips whenever you need it!

So there you have it, take these tips and run wild, tag me in your progress @katelambertfitness and remember you're not alone in this. No question is silly, and none will go unanswered so send them my way to kate@katelambertfitness.com, DM @katelambertfitness or join my Lifted Ladies Facebook group and post your question there!

Love,

Kate xx