Whether you’re trying to gain muscle or burn fat, these three variables stay the same.
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GAINING MUSCLE!
1. If your aim is to build muscle, you need to overload your muscles each and every time you train. In short applying a stress / new stimulus to the muscle, that it’s not used to, this creates micro tears in the muscle. Your body’s natural response to muscular micro tears, is to repair them bigger and stronger, resulting in muscle growth. If you do not progressively overload your muscles have no reason to adapt/change. Examples of progressive overload is increasing weight, slowing down tempo, performing more reps etc.
2. Nutrients is key to repair, growth, health and performance. If you’re not eating enough, your body will break down other parts of it’s body to repair the newly damaged muscle fibres. This will prevent your muscles from growing. Additionally if you do not have the energy to train at your best, you will unlikely create a stimulus for muscular growth!
3. Be very patient, muscle takes time to develop and grow! If you have a new born baby, you wouldn’t expect your baby to be the size of a fully grown adult within a week. You can’t expect your muscles to magically double in size in a week either!!
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SHRED BODY FAT!
1. You can only lose body fat in a caloric deficit. If you are not in a caloric deficit, you will not lose fat! To learn how to be in a caloric deficit, head over to ReDiscipline calculator, link in my bio, to calculate your TDEE (Total Daily Energy expenditure) as well as calorie targets for Free.
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While in a deficit, you want to avoid loosing muscle, which will likely happen in a deficit. It’s important to try and keep your protein consumption to a minimum of 0.7g of Protein per pound of body weight.
3. Losing fat doesn’t happen over night! 1 Pound of human fat is equal to 3500 calories. Adhering to a caloric deficit and consistency is key. Be patient!