Building muscle is a slow process, relatively speaking, and with proper nutrition and smart training a natural athlete could put on between 4-6 pounds of muscle within 1 year. That is a pretty realistic goal. Since muscle growth will rarely exceed even 1/3 of a pound in one day and there are only 800 calories in 1 pound of muscle, then why would anyone need to take in several thousand calories per day above their maintenance level on a daily basis gain muscle? The body will simply use what it needs for growth and maintenance purposes and then store the rest as fat.
The process of building muscle definitely takes patience and trusting the process. I know I’ve talked about this 100 times before but sometimes it’s a good reminder to put things into perspective of how long it actually takes to build muscle. Most people failed to realize that the female body can only put on .25 - .50 Pounds of muscle per month… So if we were to do the math if we did everything...
So many times people think that going to the gym day after day and pumping iron is going to add muscle quickly and efficiently. What many don't know is that too much time at the gym can actually make you regress more than improve toward your fitness goals of adding lean muscle.
You're at the gym for an hour lifting weights, and you feel proud because even though others are only lifting for 45 minutes, you lift for an hour and a half! Well, wait right there!
Did you know that after around an hour of working out, your body actually starts to produce a hormone called cortisol? Why is cortisol not good for you? Because as your cortisol increases your testosterone decreases. This is very tough on your body, and has a pretty sizable effect on your ability for muscle growth. You may be asking yourself, "what should I do instead of going crazy at the gym for countless...
Subscribe and get my free checklist to quickly burn fat! These proven strategies I have used time and time again with clients, and have seen incredible results and get access to discounts, recipes, and free workouts!