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⁣

Should I do cardio before or after lifting? How can I lose fat and gain muscle? Things you may not want to hear…

Love yourself enough to go after your goal physique.⁣

In many cases this may mean doing the exact opposite of what you think you need to do. ⁣

Swipe for reminders answering some of your questions the past couple days.⁣

Losing weight will neither make you a stronger, healthier, more acceptable human nor a happier person. ⁣

To answer your questions of “Should I do cardio before or after weights?” and “How do I train for better performance for my competition or race AND lose body fat?”⁣

If your goal is to BUILD muscle, strength & have better performance, we want to be doing resistance training when we have our best ability to perform well & that means eating like it too.⁣

That means your cardio session before lifting or constant worrying about burning more calories is the exact OPPOSITE of your goal of better performance, building muscle, & getting stronger.⁣

You don’t want to deplete your energy systems by doing excess cardio before lifting if your goal is to get strong, perform well, & lift as efficiently as you can.⁣

Building muscle & getting stronger are hard af. Why would you want to purposely make it more difficult?⁣

Also, losing body fat & building muscle are 2 different goals. Commit to one, eat & train like you mean it.⁣

So take away…⁣

Love yourself enough to do the things you need to do to optimally crush your goals. Be clear on your goal & execute.⁣

Lfg. ⁣

Oxox Coach K

Operation build a booty and sculpted shoulders! Effective movements and workouts!

Operation build big a booty & shoulders for 2022? 🦾🍑 — it’s a vibe 😉 

No, you don’t have to switch up your workouts every time the wind blows. I’m asked this on the reg. I rarely switch up my body building basics routine. I focus on consistently getting my sessions in & consistently lifting heavier than I did before. Swipe through!

Real results are not from complicated movements, booty bands, supplements, & endless cardio.

There is no quick fix or hack to building muscle. Building muscle aka “Tone”

It takes time. Patience. Consistency.

It takes intentional training & programming.

It takes eating more food & putting an end to chronic dieting.

It takes putting an end to freaking out everytime the scale changes.

It takes Periodization.

It takes choosing optimal exercises, rinse & repeat over & over.

When it comes to muscle building for a specific body part the exercises you choose are kind of like the food you choose for your diet.

One “healthy” meal doesn’t make an effective diet. It’s the consistency of meals consumed over time.

Invest in good trainers & coaches to teach you how to do these properly. Form is everything. Basics are everything. Eat your protein and simply get to the gym!

If you are not doing any of these, have fun & add them to your arsenal 🦾🍑 🥩

Oxox Coach K