5 ESSENTIAL STEPS TO GAINING MUSCLE FOR WOMEN
If you are reading this it means you’re done with the never ending, soul destroying bottomless pit of “if I could just be skinny I’d be happy” and you’re ready to build some strong, sexy shape!
This is a reenactment of my absolute joy every time a woman tells me they want to get strong and build their best body! 🥳
So once I pull myself together… we have to discuss the HOW
How do we gain LEAN muscle (AKA we want to gain predominately muscle with as little as possible fat in the process)?
There are 5 Key Things that are essential in order to see dem gainz:
🔑 CONSISTENT POSITIVE ENERGY BALANCE
This means we need to be eating more calories than our body is burning each day. Only when we are in a calorie surplus can our body generate & grow new muscle tissue. When it comes to changing our body composition; energy balance dictates everything.
🔑 SUFFICIENT DIETARY PROTEIN
We need to prioritise protein! Ensuring you’re eating enough protein will ensure the body is able to put it toward building that muscle. To generate protein synthesis (AKA generating new muscle fibres) we need aminos which are created when the body breaks down dietary protein. My daily recommended protein intake is 2.2 - 2.4g/kg of body weight
🔑 SUFFICIENT MUSCULAR STRESS/RESISTANCE TRAINING
This might sound strange but we need to apply STRESS to the muscles in order to create muscle fibre DAMAGE… negative words but trust me this is all positive when it comes to dem gainz. Each step is connected to once you have that calorie surplus & sufficient protein this will then repair and produce growth to the damaged fibre… our bodies are incredible! I recommend strength training each muscle group 2 times per week AND apply progressive overload over time to produce the stress the muscle needs.
🔑 REDUCE CARDIO
Ok… bare with me, CUT OUT THE CARDIO! This might seem crazy but hear me out, cardio is great for general well being and burning calories but it’s counterproductive for muscle gain. If you’re using those additional calories you’re eating by doing a heap of HIIT classes, where will the body get the calories to grow new muscle? If you are focusing on gaining muscle, cutting down your cardio is essential.
🔑 PATIENCE & TRUST
Rome wasn’t built in a day and when it comes to muscle gain it takes a longer time for females as we have far less testosterone than men (and side note - this is also the reason we can’t get “bulky”). Expect to be in the gaining phase for AT LEAST 12-26 weeks. Patience and consistency is crucial.
Once the gaining phase is done you switch gears and move into a fat loss phase, you can’t do both simultaneously. Create a strategy around one, FOCUS & then move into the next phase.
By working with an experienced coach they can help you Plan, Execute, Measure, Adjust, Succeed!
You’ve got this! And if you feel lost or stuck at any point please shoot me a DM and I’ll create a 30 day nutrition strategy based on YOUR goals (doesn’t have to be muscle gain). I want to see you get those goals, and I wanna help you get there.
Kate xx