Below are 6 things that I have changed in my life that have helped me optimize muscle growth
and become fitter and healthier. This is what worked for me. I hope this can help you to, to reach
your own goals.
- Focussing on strength training instead of cardio:
I was so focussed on being skinny that I spend hours doing cardio. I did became skinny, but wasn’t enjoying life anymore. I started enjoying training when I began focussing on strength and becoming stronger. This led to the most change in my physique
- Eating in a small surplus
I ate really little when I started training. Scared to gain weight and become fat, but I didn’t become stronger, because the body and muscles need food to recover and grow. I started doing a surplus of about 200-300 kcal. So started eating around 2300 kcal per day. That is when I started building muscle mass.
- Eating enough protein
Protein is so essential for muscle growth. Every time you train, you break in, a matter of speaking, pieces of your muscles. To let them recover and grow, they need protein to build them up again. The aim is around 1.4-2.2 grams of protein per kg of body weight for optimal growth.
- Rest days
Instead of training everyday, I began training 4-5 times a week with active rest days. Your muscles need rest to recover. Active rest days means that your not training that day, but still stay active during the day. Even if it is just a bike ride or a walk to the supermarket.
- Cardio
Instead of running, I’m now aiming for 10.000 steps daily. And it’s okay when I don’t reach the steps. It’s an aim, not a must. I also enjoy walking, clearing my head and listening to some music.
- Enough sleep
Sleep is very important when it comes to building muscle, because during sleep, hormones like growth hormone are released, which aid in muscle repair and growth. Sleep also promotes protein synthesis, the process by which muscles are built and repaired, and facilitates energy restoration, allowing you to train effectively the next day. A good night's sleep is crucial for promoting optimal muscle growth and enhancing performance. I always get at least 8 hours sleep a night, but ussually more, around 9-10 hours. This is when I feel my best the next day
Just remember, it isn’t a sprint.
I often have days that I don’t achieve these goals, and that's OKAY. it's not about every day. it's about the bigger picture. it must be sustainable, it is a lifestyle! Do what you know will last, not just for a week or month.
It takes time, patience and consistency!
Do you have any questions or don't know how to begin, you can always send me an email or DM me on my Instagram.
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