Muscle-building in women is not just about picking the right program or diet; it’s about shedding the habits that hold us back. As a fitness coach, I’ve observed that habits beneficial for weight loss may not necessarily be conducive for muscle gain.
Here are five habits to break if you want to see real gains in your muscle-building journey.
1. Ditch the Daily Grind
Many of us feel compelled to hit the gym every day, thinking it’s the only way to make progress. But true gains are made during rest and recovery. Your muscles need time to rebuild, and your mind needs a break too. It’s crucial to design a training program that incorporates rest days and varies intensity throughout the week.
2. Stop Constant Workout Changes
While variety can be the spice of life, too much can impede progress. Consistent muscle growth requires following a structured workout progression. By changing your routine too frequently, you risk being in a perpetual state of soreness, which can negatively affect muscle activation and growth.
3. Push Beyond Comfort
Growth happens outside the comfort zone. Muscle development requires not just physical exertion but also mental resilience. It’s easy to stick to familiar exercises, but pushing for an extra rep or increasing the weight incrementally forces your body to adapt and grow stronger.
4. Embrace Carbs
Low-carb diets might have been your go-to for weight loss, but carbs are essential for muscle growth. They provide the energy needed for intense training sessions and help prevent muscle catabolism. Carbs also support recovery by replenishing glycogen stores and aiding in protein synthesis.
5. Avoid Caloric Deficits
While a caloric deficit is key for fat loss, it can be counterproductive for muscle gain. Consuming too few calories leaves you exhausted and sore, with little to no improvement. Transitioning from a fat loss phase to muscle building requires increasing calorie intake to at least maintenance level, if not a slight surplus.
Tailored Training and Nutrition for Muscle Gain
Muscle building is a nuanced process, especially as women approach menopause. Metabolic adaptations from past dieting practices can hinder progress. It’s essential to prioritize protein, stay hydrated, and track your macros and micros to fuel your body effectively for muscle growth.
Conclusion
If you’re transitioning from weight loss to muscle gain, remember to adapt your habits accordingly. Break free from daily workouts, constant routine changes, comfort zones, carb fears, and caloric deficits. Focus on structured training, proper nutrition, and giving your body the recovery it needs.
At Brooktree Consulting, I understand the unique challenges women face in muscle building. If you’re ready to transform your body and embrace a stronger, healthier you, schedule a Lifestyle Coaching Consultation and together we will create a personalized plan that works for you.
