Building Muscle, Defining Beauty

By Amy Hammond

“You sure are looking muscular today!”

When I was growing up being a “muscular” girl did not sound like a compliment.  Now I would love to hear someone say that I was looking muscular.  I am in love with the way society seems to be redefining what it means to be beautiful.  You no longer have to be bone thin to feel proud rocking a bikini.  There are so many definitions of what it means to look and feel great and one of those definitions includes being muscular and toned.  Yahoo!!

 

In my quest to build up some of my own muscle I ran across 10 Tips from Quick & Dirty Tips™.  Here are two tips that I really needed to take to heart.

Go Heavy

Most people who are trying to build muscle do not use an adequately heavy weight. You should be lifting in the range of 8-12 repetitions per set, performing 3-8 sets per exercise, and using a weight that leads to muscle failure by the end of each set. One of the reasons that bodybuilders exercise with a partner is so that someone is there to help them when the weight gets too heavy to lift with goodFORM. If you don’t have a workout partner, you can simply stop when you get too tired to lift with good form, rest a few seconds, then keep lifting to complete the set. This is a better way to build muscle than using a weight that allows you to comfortably complete a set without reaching muscle failure.

Eat

To put on one pound of muscle, you need to consume at least 3,500 extra calories. Since an achievable rate of muscle gain is 1-2 pounds per week, you will need to be eating 500-1,000 extra calories per day to get 3,500-7,000 extra calories each week. But rather than indiscriminately shoving food down the hatch, try to consume calories from healthy protein sources like grass-fed beef, healthy fat sources like avocados and coconut milk, and healthy carbohydrate sources like sweet potatoes and yams.

Here’s to muscle!

So here is to being muscular ladies and gentleman.  Show off your guns and your glutes and feel proud of your best fit body!

RESOURCES

Ben Greenfield. (2015). “10 Tips to Build Muscle Fast”. Quick & Dirty Tips™

My Trainer Fitness strength & resistance training for women for the gym, home and work