Getting Toned: Strength Training for Lean Muscle Mass
When I ask my clients what their goals are, one of the most common answers I hear is that they want to “tone up”. What that really means is that they want to build lean muscle mass. So how do you do that? Lots of us want to get stronger, look better, and be healthier, but there is so much conflicting information out there now a days, it’s easy to get confused or overwhelmed. I promise you, it’s easier than you think. Sure, it takes some commitment and regular work, but with the right game plan, you can get the “toned” look you desire. So, let's dive into the nitty-gritty of how to build lean muscle mass:
Set SMART Goals: Before you start any fitness adventure, it's super important to set SMART goals for yourself that are clear and doable. Make sure these SMART goals are: Specific, Measurable, Attainable, Realistic, and Time-Bound. Figure out what you want from your muscle-building journey and by when, maybe you want to gain some muscle mass, get stronger, or just boost your overall fitness for a big event in 6 months. The second thing to do is to find a good way to measure these goals. SPOILER ALERT: the scale is not the best way to measure your progress. If you want to have more visible lean muscle mass, understand that you are really looking to change your body composition by losing fat and building muscle. The scale can’t tell the difference between those two things. Taking your measurements, snapping progress photos or paying closer attention to how your clothes look and fit are great ways to keep you on track and pumped throughout the process. It’s also important to make your goals attainable and realistic so that it’s a bit easier to fit this type of training into your lifestyle.
Follow a Structured Training Program: Consistency is key when it comes to building lean muscle mass. Despite what you see all over instagram, repetition is essential and following a structured training program that includes a combination of resistance training and cardio (yes, cardio!). To see results from strength training, I would suggest doing resistance or strength workouts at least three times a week, with cardio workouts on the other two days a week. But if you are just starting out and can only do 3 days of exercise a week, make sure that you are making the most of your time in the gym and doing full body exercises. Focus on compound movements that target multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and rows.
Progressive Overload: This brings me to the next item of business, progressive overload. Progressive overload is all about slowly cranking up the intensity, volume, or resistance of your workouts over time. To continually challenge your muscles and stimulate growth, it's important to incorporate progressive overload into your training regimen. Keep track of your progress, and aim to lift heavier weights or perform more reps as you become stronger.
Prioritize Nutrition: You can’t out-train a bad diet. Nutrition plays a crucial role in building lean muscle mass. You want to make sure you are consuming enough calories to support muscle growth, but be mindful of the quality of your food choices. Pick foods that are whole and nutrient-dense so that you can get the necessary macronutrients (proteins, carbs and fats) and micronutrients (vitamins, and minerals) your body needs to recover and grow. Your diet should be a colorful mix of lean proteins (chicken, fish, lean beef), complex carbs (fruits, vegetables, rice), and healthy fats (nuts and seeds).
Protein Intake: Protein is the “magic ingredient” for muscle building and repair. A trick I use to make things easier for myself when it comes to meals and protein intake is include one form of protein in every meal of the day; Whether its an egg at breakfast, a protein shake at lunch or chicken and potatoes for dinner. Try to stick to leaner proteins like lean meats, poultry, fish, eggs, legumes, and tofu. And don't worry, if you're finding it hard to get enough from food alone, you can always consider your favorite flavored protein powder to help you meet your protein needs. Let's power up with protein!
Rest and Recovery: Rest is just as important as your workouts. Your muscle grows during periods of rest and recovery, so it's important to prioritize rest days AND sleep in your training schedule. Try to catch 7-9 hours of good sleep every night to help your muscles repair and recover. Rest doesn’t have to just be sleep or sitting around instead of going to the gym. In fact, you should do the opposite. Active recovery like walking, stretching, foam rolling and other mobility exercises actually help reduce muscle soreness and improve your flexibility. I know you may want to do nothing more than binge watch your favorite show and sit your sore body on the couch, but trust me, you will thank yourself for sitting your body on a foam roller instead.
Stay Hydrated: Hydration, hydration, hydration! This is the most important rule. Your body needs water in order to help you perform basic functions. If you add a sweaty workout to your day, you need to drink more water! Sweat is water being released from the body. That’s it! It’s not fat melting, or toxins being released, JUST WATER… and a bit of salt. Water is essential for muscle recovery and function so remember to fill up your water bottle and take sips throughout the day, especially before, during, and after exercise. Shooting for a half gallon of water or 64 ounces is a safe place to start if you aren’t sure how much water your body needs.
Be Patient and Persistent: The second most important rule… be patient. I know, that’s much easier said than done but building lean muscle doesn’t happen overnight. So, keep your spirits high by working out with friends, changing what you do for cardio, etc. With your consistent effort, you'll be making steady progress. So, keep going and you’ll be on your way to #stronggirlsummer and smashing your muscle-building goals before you know it!
Building lean muscle is such an exciting adventure! It's a path that tests you and teaches you so much about yourself. The journey needs a steady routine, and dedication to yourself! The strength you will build will surprise and empower you, and the confidence you will develop will change your life! Just follow a well-planned training program, eat right, prioritize rest, and watch the body of your dreams slowly appear before your very eyes!