Hey STRONG friend!! Happy Tuesday to ya!
Let's be real for a minute about building muscle...
It's slow. A slow process! It's like watching paint dry in humid weather slow!! 😝
But here's the thing: We think it should happen fast because everything in the fitness industry tells us it should.
Quick fixes. Pills and potions. Tone up in 12 weeks. Shed 20 lbs of fat in
6 weeks. Lose fat and build muscle at the same time, anyone?!
It's everywhere, and yes, I've been in the industry, too, for 17 years now, rolling my eyes right along with you. I'm trying to teach the truth, even when it goes in one ear and out the other!
Let's set the record straight. There is a "fast" way, but it's not what you think.
The "Fast" Way Is...
Committing to the right process and sticking with
it.
That means NOT jumping from one shiny workout plan to the next. Most women stay stuck in the yo-yo diet vortex, along with the random workout swiping, losing the little muscle they do have and wondering why their bodies never look "toned" or never really get STRONGER!
Here's what actually works (aka the REAL fast track):
1 - Stop dieting all the time...
If you're always chasing the
last 5–10 lbs, you're also chasing away muscle.
Eat at least at your maintenance level of calories. Fuel your body like it's on your side.
Stop eating like a bitty bird. Bird food is for birds. You, STRONG friend?
You're building. 🏋🏾♀️💪🏾 Muscles need fuel!
2 - Train like you mean it. Going through the motions won't build strength or muscle.
Don't just check the
box, girlfriend! Challenge your body. Train like you mean it—intensity matters - not the cardio out of breath kind. Intensity with lifting weights means you're training with heavier loads that will stimulate the muscle. Muscle needs stimulus; muscle needs tension. Your sets should feel hard!
3 - Lift heavier, STRONG friend. Lift more progressively over time—heavy for you, weights. Get stronger over time. More weight. More reps. More
challenge.
4 - Stick to a progressive strength training program that doesn't change for at least 6 weeks.
Random workouts = random results.
And no shade, but random circuit classes don’t do us any favors here! They change every time you walk into a class! They make you tired and sweaty! Sweat and tiredness are not what builds muscle, aka tone!
Circuits have their place, but if you have goals to
build strength and muscle, or change your body composition, you will need to lift heavier loads, again challenging for YOU weights for the programmed reps. Repeating exercises and rest intervals that allow you to push your set are key!
Also, circuit training is not inherently bad; it just needs to be programmed smartly, and oftentimes, it is not!
5 - Be patient, AF. Seriously, STRONG friend, strength is a long game—a forever
game!
With real strength training, you'll build muscle & strength, feel & be stronger, move better, and change your body shape. <--- This happens as a byproduct of training with a strength training program - the correct type of strength training!
Strength training is non-negotiable, even if you don't care if your aesthetics change. As we age, we need it to protect our bones, muscles, our metabolisms, plus so much
more!
I know, I know, it's not as sexy as dropping a dress size in 10 days, but it's real, and it works.
You already know I'll keep saying it, because someone out there needs to hear it for the 5th time before it clicks.
And if that someone is you? Welcome in. Let's get these gainz!!
Got questions? I got you. Just hit reply or shoot me a message anytime.
Happy lifting, happy muscle-building, and happy
not falling for BS fitness voodoo quackery marketing!
Yours in Strength & to your Success,
Xo
Coach Candace
