Training for muscle gain vs fat loss

Q: Do I need to train different for muscle gain vs fat loss? I want your arms & shoulders! What do you do?

A: One, the basics don’t change. Two, you just need to be the best version of you💚 The most common mistake I see people make is changing their training & nutrition every time the wind blows. You guys have to stick to something consistently for more than 2 weeks-30 days.⁣

The biggest difference between muscle gain & fat loss phases are going to be the amount of food you’re consuming. Your workouts shouldn’t change much, maybe volume & intensity to reduce the stress on your body in a calorie deficit depending on your biofeedback.⁣

Volume, intensity, & duration are your levers you can adjust any way that you need to tailor for your needs.⁣

Walking is really all the cardio you need if your strength training & food are on point.⁣

You don’t need to do endless circuit training, group training, & HIIT for results. ⁣

Sweating is not a point of progress or efficacy. ⁣

Your fit trackers are not 100% accurate when it comes to calorie burn. We shouldn’t be working out to earn or burn food anyways. It is fuel and should be treated as such.⁣

During fat loss phases we simply want to maintain as much lean muscle mass as possible because you’re eating in a deficit. ⁣

Muscle gain takes extra food & it is very hard to do both simultaneously. Commit to one or the other.⁣
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Train & eat smarter, not harder😉 ⁣

Enjoy some sample programming & movements that I enjoy for push, pull upper body, & lower body days. Swipe!⁣
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Consistency & loving what you do are the keys 🔑 always!

Oxox Coach K⁣

Why you should stop avoiding cardio

Why you should stop avoiding cardio…

Had a client tell me yesterday she loved running but everyone said cardio was “bad” & she should only lift weights. 🤦🏼‍♀️ (but she hates it & is the reason she avoids the gym)

This is the problem with the inter-webs & having so much information at our fingertips. We get lost in the things we love, we ignore our intuition, & think we have to do what everyone else is doing.

I’ll ask you this, if you choose a form of exercise you hate, do you think you’ll stick with it? Don’t you think getting to the gym, period, is most important?

I personally love me some cardio. 🙋🏼‍♀️ Type A, give me that hit & high all day long. No shame as long as you are using it for the right reasons & from a place of self love, not self hate.

Too many people use it to punish themselves for overeating, or they use it incorrectly as a singular form of exercise thinking it will build them a booty 🍑 

You absolutely can use cardio to reach your fat loss goals. It’s just another tool for your toolbelt! Strength training can be abused as well, it all comes down to your application & relationship with food & exercise.

Cardio conditioning is a tool that improves your health, performance, & even allow you to build some muscle (yes, cardio can!).

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For example, why do many CrossFitters look so “jacked?” We combine cardio AND resistance training in our workouts. Is it for everyone? NO, not if you hate it. Will it work for you if you stick with it? YES. 

Cardio should be intelligently applied, just like lifting weights. 

We should be working all our energy systems & using different modalities, switch it up, your body does adapt.

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Benefits of Cardio🔽

  • Increased Aerobic Capacity, Endurance
  • Decreased Risk of Heart Disease (and more)
  • Improved Mood & Sense of Well-Being
  • Burns Calories
  • Improves Insulin Sensitivity & Blood Sugar Metabolism
  • Decreased Recovery Time Between Sets/Sessions
  • Improved Blood Flow to Muscles
  • Ability To Perform Longer Sets Under Load

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➡️Resistance Training should be prioritized over your cardio & conditioning, optimally we need BOTH.

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How bout we start with just simply picking something we love & moving our bodies?!

If you’re looking for some guidance and need some help along your journey, I’d love to learn more about you HERE 🤗