My Body Type Part 3: Want Muscle Tone
We talked about losing fat. Now let's take a step back and touch on gaining muscle.
It is not uncommon to have difficulty in gaining muscle. In this particular case more often than not women may experience this problem.
Take a look...
Meg is 5'4 and weighs a 100 lbs. Through the years Meg's body remained thin, small waisted, skinny hips and legs. Her goal is to get toned. She would love to have shape, hips, and "rockin" legs. She exercises 3 days a week, starting off with 30 minutes of weights and 90 min of cardio. Her diet consists of fruits, smoothies and mixed of salad. She doesn't like to eat junk and is a picky eater.
Well Meg looks healthy to me but has NO chance in gaining muscle.
Here's why...
Meg's current training regime, her 90 minutes of cardio is killing her chances to put on any muscle tone and her diet lacks protein, which are the building blocks of putting on muscle. Meg also lacks Fat! That's right in order to tone-up you need adequate fats: saturated, mono-saturated and poly-saturated fats.
The Makeover:
Meg should do resistance training 3-4 hrs. a week, no longer than 70 minutes including warm-up and stretching. Her protein intake should be 1.0- 1.5 grams of protein per pound of body weight to help support her muscle tone by eating lean meats, fish, and poultry's. Adding fish oils, olive oils into your diet will help give your body the shape that you want and will help suppress "carb" cravings. Eat plenty of veggies and low glycemic carbs.
Take before and after pictures. I guarantee that within a 4-6 wks, you are going to slap on 5 lbs of lean muscle :)
It is not uncommon to have difficulty in gaining muscle. In this particular case more often than not women may experience this problem.
Take a look...
Meg is 5'4 and weighs a 100 lbs. Through the years Meg's body remained thin, small waisted, skinny hips and legs. Her goal is to get toned. She would love to have shape, hips, and "rockin" legs. She exercises 3 days a week, starting off with 30 minutes of weights and 90 min of cardio. Her diet consists of fruits, smoothies and mixed of salad. She doesn't like to eat junk and is a picky eater.
Well Meg looks healthy to me but has NO chance in gaining muscle.
Here's why...
Meg's current training regime, her 90 minutes of cardio is killing her chances to put on any muscle tone and her diet lacks protein, which are the building blocks of putting on muscle. Meg also lacks Fat! That's right in order to tone-up you need adequate fats: saturated, mono-saturated and poly-saturated fats.
The Makeover:
Meg should do resistance training 3-4 hrs. a week, no longer than 70 minutes including warm-up and stretching. Her protein intake should be 1.0- 1.5 grams of protein per pound of body weight to help support her muscle tone by eating lean meats, fish, and poultry's. Adding fish oils, olive oils into your diet will help give your body the shape that you want and will help suppress "carb" cravings. Eat plenty of veggies and low glycemic carbs.
Take before and after pictures. I guarantee that within a 4-6 wks, you are going to slap on 5 lbs of lean muscle :)
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