⚠️GAINZ 101⚠️ 👩🏼🏫 Tips on Achieving Muscle Gain
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I’ve gained 6lbs of muscle y’all! 🥳🙏🏼
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Gaining muscle is tricky and can be extremely hard especially if you have a slow metabolism. You have to eat more calories in order to grow your muscles, and if you’re not careful, the extra calories turn into fat rather than muscles.😅
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Here are A few tips I’ve learned during this process of rounding out my glutes and quads I’ve still got a lot of work to do but PROGRESS is progress 🙌🏼
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1️⃣EAT! I’ve been eating TONS of kodiakcakes 🧇 and protein pB!
2️⃣Increase your protein intake significantly. You need to be eating your weight in grams of protein PER DAY. So if you weigh 150, you need to eat 150 grams of protein a day. Supplement with protein powder and protein bars. Find protein rich foods.
3️⃣Limit your cardio 🏃♀️ I’ve limited my cardio to only HIIT or Tabata workouts. Too much cardio will cut into your muscles and only make you skinnier ☺️
4️⃣Increase your weights!!!! This one is huge!!!! I’ve increased my weights and started doing more isolated moves to target 🎯 my glutes and legs. This tip is money 💴 honey! It’s SO IMPORTANT to increase your weights in order to grow your muscles! When you increase weights, you can literally feel muscles forming... this the term “ripped” 💪🏼 Allow yourself rest days to reduce muscle soreness and injury.
5️⃣Incorporate supersets and burnout rounds. This will ensure you are really building those muscles up. You want to get a good burn 🔥 Chances are, if it’s not burning by the end of your sets, you need to increase your weights and or reps.
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Here are a few go-to moves that help with Glutes, quads, and hammies.
🍑Hip Thrusts 15 x 4
🍑Elevated Back lunges w/BB 10 each x 4
🍑Pulse Lunges for burners with Barbell 15 each x 4
🍑Elevated BB Deadlifts 15 x 4
🍑Good mornings 15 x 4
🍑Regular to narrow lunges 10 eac x 4. (My form was horrible on these because my muscles were exhausted 😩 ) 😘 Give me a 🖤 if this was helpful.
Have a happy FRIDAY FAM!
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