Struggling to get lean and strong? Building a lean, sculpted physique can be super challenging!
Creating a lean shape with muscular definition requires consistency with your training and nutrition, but sometimes, nailing this can be hard!
But girls, don’t stress - we are taking it back to basics. Here are our top 5 tips to get you on the right track to building muscle, getting strong, and sculpting that sexy lean physique you’ve been dreaming of!
#1 Fuel your body with extra calories
It’s time to eat up, bbs! You need to consume enough calories to fuel muscle growth.
The extra energy provided to your body by eating more calories allows your body to build more muscle. Extra calories will also provide your muscles with more energy so you can work out more effectively and build strength.
Girls, eating more will not make you bulky if you are training to build muscle. Remember: food is fuel!
#2 Amp up your protein intake
Whilst eating more calories is important, where you get those calories from is important too!
Eating enough protein is essential for building muscle as the amino acids found in protein are the building blocks of muscle. Protein also helps repair muscles after an intense workout and preserves lean muscle mass.
You can increase your protein intake by including a protein source in every meal and snack. Plant-based protein sources include tempeh, tofu, lentils, chickpeas, and nuts. For those with no dietary restrictions, protein sources include eggs, lean red meat, chicken, and seafood. Don’t stress girls, the recipes on the WBK FIT app are designed to give you the protein you need!
#3 Take the right supplements for your goal
With SO many supplements out there, it can be hard to figure out which one is going to help your muscle building goals.
Protein powder can be a MAJOR help when it comes to achieving your physique goals. Blessed Protein is the best for our plant-based girls who need extra help getting protein in the diet to build muscle. For those with no dietary restrictions, OxyWhey is the perfect supplement to boost muscle protein synthesis.
Beyond BCAA-EAAs is also a great addition to your supps routine, as it contains ALL essential amino acids needed to build muscle. On top of this, the BCAAs help reduce muscle soreness and prevent muscular breakdown! It really is the perfect workout companion.
#4 Use progressive overload
This technique is a MUST for building muscle and strength!
Progressive overload means gradually increasing the demand on your body during exercises so your muscles can grow and get stronger. You can achieve this by gradually increasing the weight you lift, or increasing reps and sets. You need to be lifting a weight that feels challenging enough for youin order to see improvements in strength and growth!
#5 Rest and recover
Rest and recovery is just as important as training and nutrition when getting lean and strong!
Exercise actually places physical stress on your body. Strength training is super demanding on all your muscles which is why it's vital to have adequate rest and recovery time to allow your body to undergo muscular repair!
Taking the time to rest and recover will help decrease muscle soreness, boost muscle growth and enhance your exercise performance the next time you workout.
Aim for 7-9 hours sleep per night, and take 1-2 days off exercising each week. Let yourself chill, bbs!
Getting lean and strong can be challenging - but with the right training, nutrition, and tips, it is totally possible!
Need an extra helping hand? Lean and Strong with Daisy will help you tighten and tone up your bod through building lean muscle and strength 💪. With eight weeks of training and a delicious meal plan, you’ll be well on your way to getting the physique of your dreams!
Sign up for a FREE sample of Lean & Strong!
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WBK FIT Squad xx