In order to get lean & build muscle, you need to be eating slightly in a caloric deficit and weight training 3-4 days a week- PERIOD.
Cardio is not the answer. Starving yourself is not the answer.
Following a progressive strength training program is key to building lean muscle. Each week, you need to be challenging your body preferably by increasing weights during your workout.
Although this is not the only way to challenge yourself, it is the preferred method if you are looking to build muscle.
Making sure you are following a progressive strength training program is really important in order to see any changes in our physique. The reason we need to change something up week to week is that the body adapts to the stress we put on it and it’s very good at adapting. So making sure you are changing something up each week is key to seeing results.
The more muscle we have on us, the higher our RMR (resting metabolic rate) will be which simply means we can eat more food without putting on body fat.
Below are some of my favorite heavy/explosive movements I like to consistently work into my program despite what my current goal is.
- SL RDL
- Split Squat Jumps
- Back Squat
- Box Jumps
- Sumo DL
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