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3 Musts to Gaining Lean Muscle

August 30, 2018realadmin_adminMovement

By Co-director Vicky van de Luecht

I would love to get lean muscle! But how? I have broken down the three most important ingredients that will help you not only maintain muscle but also build it. We lose an average of 1-3% of muscle per year after the age of 40. Remembering muscle is the foundation to our metabolism. The more muscle you have the more calories your body will burn at resting. The idea. is that you build a lean, muscle machine so you become a fat burning machine (with the right nutrition of course – as you can not out train a bad diet. ) 

 

 

  • Sufficient amount of protein

Protein is the building blocks to repairing and building muscle tissue. So, having enough protein is essential for the growth and maintenance of lean muscle. Many people ask me how much protein they should be having but we must remember this is very dependent on each body, training plan, lifestyle and their BMR.

 

At Real Fitness Training we work this out through testing our client’s lean muscle to fat ratio, training plan and stress levels. From there we can find how many grams of protein, carbohydrates and fat each individual requires. I aim for 25grams worth of protein per meal. So that is 150grams of protein a day. Do remember about 100grams of weight per meat source protein is worth anywhere from 18grams to 25 grams. Protein is essential for muscle building so by becoming aware of how much you are consuming and what is required is crucial in the early and later stages of building lean muscle.

 

Even now for myself with 14 years of training I still check in with how much protein I am consuming. It always seems to be the first macro to drop when I am not recording my food. I recommend consuming a natural protein powder with some carbohydrates like berries after a strength session to help start the muscle building process, assist with recovery and as an added bonus it will help you hit your daily protein targets. Because of it’s liquid form it is much easier to digest and does not take a lot of energy from the body to break down helping to absorb quickly to grow and repair your muscles after your session. 

  • Lift weights

When I ask most people when did they feel their best, it always seems to be when they were in their early stages of adulthood. Why is that? Well a big contributor is MUSCLE. Did you know we lose muscle as we age? Almost 1-3% every year after the age of 40.

 

Muscle is a big driver when it comes to your metabolism so losing it does set you up for a negative cycle. You lose muscle, which causes a drop-in  your metabolism, which causes you to gain body fat, which further lowers your burning at resting activity levels, which also causes more muscle loss, and so on and so forth. How frustrating. So essentially by lifting weights we will be trying to achieve the same muscle like you had when you were 19.

 

A lot of woman worry about getting bulky with weights. This is a myth and we tend to think this because of what we see on social media and magazine covers but trust me that takes A LOT of hard work. In-fact most of the woman we tend to admire volleyball players, dancers, figure skaters, fitness models they all lift weights as part of their training regime.

 

When you don’t use it, you lose it. Yep that’s right muscle is actually harder to keep than gain. So be patient with your strength training. Using large compound lifts will have a lot more benefits compared to accessory lifts. There are many different methods and programming to use for weight training. We individualise our programs depending on the client’s body type, stress levels and goals from there we know what exercises, reps, sets, training load, and intensity we need for each individual client. The beauty of having a fitness professional – it helps takes the guesswork out of your training and nutrition.

 

I would highly recommend before getting into weight training be sure to consult with a fitness professional. You will save yourself many months and sometimes even years of guesswork and injuries!

  • Recovery and consistency

 

Remember you don’t get strong doing a workout; you only get strong when you recover from a workout.

 

Recovery is essential for the muscles to A recover and B build. Recovery will always be different in every individuals scenario. It can depend on many different factors from stress levels, jobs and lifestyle. For example, someone that has a physical job will need more recovery than compared with someone who has a desk job.

 

We like using Yoga as a form of active recovery. We have found it helps develop a really strong foundation from your feet to your core to your posture and also a great balance of lengthening of the muscles. Our Yoga studio is always filled with strength training humans who are looking to get the right balance of strong bodies and lengthened muscles.

 

Without going into too much detail about recovery with training it is important not to overload one muscle at a time. We structure our training programs, so they are well balanced, so we are not just taxing one muscle group every time. Also keep in mind legs hold some of your larger muscles so they will take longer to recover.

 

One very crucial part of recovery is sleep. When you strength train you create small tears in the muscle fibres and if they are not recovered properly you will stagnate or potentially atrophy muscle due to the slower recovery process. When you are sleeping your muscles are not doing anything, so your body goes to work and rebuilds the muscles. So getting your zzzz’s in are so important for this recovery phase.

 

Closely following sleep is adequate nutrition. Once you have broken down the muscle you need the right nutrients to be able to re build and get stronger. Again, this is personalised for us at Real Fitness Training, but protein is a great start. Make sure you are consuming adequate protein.

 

I have also slotted in consistency. Because remember if you don’t use it you lose it. Being consistent will prove incredible results. Even if you are having a de load week (lighter session) the more consistent you are the better the results will be.

 

Starting your journey with weight lifting can be very daunting and exciting at the same time.

 

If you would like some guidance with your program, and what suits you and your body type, lifestyle and goals please message us we would love to hear from you. Click here for  us to personalise your program with a blueprint session

If you are in the Hills District area including Castle Hill, Kellyville, Bella Vista, Baulkham Hills, Glenhaven, West Pennant Hills, Dural, Rouse Hill and surrounding areas contact us we would love to help you get started on your health and wellness journey.

Tags: Health, Weight loss, weights, woman
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Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

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1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
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With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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