TO THE GIRL WHO WANTS TO GAIN MUSCLE & SHAPE BUT IS AFRAID TO EAT?
You’re smart, I know you. You know the method required to lose fat, and what to do gain muscle:
Negative energy balance + consistency = FAT LOSS
Eg you’re eating less than your body is burning, so your body makes up the balance by utilizing fat stores
Positive energy balance + resistance training + consistency = MUSCLE GAIN
You know these are different processes and you also know to get the body you want you need to gain some muscle mass
But you’ve focused on trying to lose fat for as long as you can remember, and there is this little voice in your head saying “if you eat over 1500 calories you will gain fat”
So you keep eating 1500 calories and strength training, never seeing any muscle gain, keeping you stuck exactly where you are.
Here are 5 things that have help me and many of my clients break free from the fear of eating, and finally seeing the shape and definition we’ve always wanted ⬇️
1 - Know the formula for muscle growth
As I mentioned above, if you eat in a positive energy balance and lift heavy consistently, you will see muscle gain adaptations.
For this you need:
Eating at a slight surplus
Strength training 4-5 times per week
Tracking your intake and ensuring you’re eating AT LEAST 2.2g protein/kg body weight
Ensuring you’re keeping your calories in-check 7 days per week, no untracked yolo weekend food/booze benders
2 - Know the difference between weight gain & fat gain
Are you terrified of seeing the scale going UP ⬆️
Well - that’s the whole point. You are probably not going to be dropping fat while you’re gaining muscle, so the scale will reflect that.
Weight gain and fat gain are NOT necessarily the same thing. Mentally prepare yourself to see the scale going up for at least 12 weeks and remind yourself the extra weight is not fat, it’s muscle (if you’re following step 1 properly).
3 - Challenge the belief that your worth is dependant on the scale
Have you got a weight in mind that is your “happy weight”? Challenge that. Why is that your “happy weight”? What was going on in your life when you were that weight previously? Was it the scale that was making you happy, or something else happening in your life?
The scale is nothing more than a number, YOU decide if you’re worthy or not
4 - Enjoy the benefits!
Getting out of living in a calorie deficit is LIBERATING AF!
Being able to eat without wondering if you’ve eating “little enough” or fearing food is SO SO GOOD.
You’ll feel strong in the gym, social occasions will be easy peasy lemon squeezy, you’ll be able to actually listen to your body and feel full and satisfied
5 - Understand the health benefits
Being in an eternal deficit is seriously detrimental to women’s health, metabolism regulation, hormones, bones and long term health markers. Imagine the increased confidence you’ll gain by eating for fuel, performance and GROWTH, that positivity will spread into all other areas of your life!
If you are ready to gain muscle but still have more questions, send them my way! You can email me at kate@katelambertfitness.com, DM @katelambertfitness or join my Lifted Ladies Facebook group and post your question there!
Love,
Kate xx