Toning vs Building Muscle: What You Need To Know To Change Your Body Composition

Are you trying to change your body composition but hitting a snag? You might be stuck in the mindset of "toning" your muscles. But guess what? Toning is a myth! In this episode of Coach's Corner, Coach Ashley and Coach Malek debunk the toning myth and explain how to actually build muscle and burn fat.

Can You Really Build Muscle and Lose Fat At The Same Time?

Yes! You can absolutely build muscle and lose fat at the same time. It's called body recomposition.

• Focus on a combination of:

  • Strength training to build muscle

  • Moderate calorie deficit to burn fat

  • Sufficient protein intake to fuel muscle growth

Strength Training vs. Cardio for Building Muscle

• While cardio is great for overall health, it won't build significant muscle mass.

• Strength training is essential for challenging your muscles and promoting growth.

• Don't be afraid of lifting weights! You won't bulk up like a bodybuilder overnight.

Building Muscle vs. Gaining Weight: What's The Difference?

• Many people fear bulking up when they gain weight.

• Building muscle is different from gaining fat.

• Focus on eating a balanced diet with sufficient protein to support muscle growth.

How to Lose Fat While Maintaining Muscle

• If you're trying to lose weight but keep your muscle, prioritize protein intake.

• Reduce calorie intake moderately, but not drastically.

• Include weight lifting in your routine to maintain muscle mass.

• Reframe your goals! Maybe you don't need to lose a specific number of pounds. Focus on getting stronger, feeling better, and improving your body composition.

Tips for Building Muscle

• Eat at least 1 gram of protein per pound of body weight, or even 2 grams if lean bulking.

• Carbs are your friends! They provide energy for your workouts. Aim for 2-4 times your protein intake in grams of carbs.

• Healthy fats are also important. Include 100-140 grams of fat in your diet depending on your weight.

• Consider tracking your macros (macronutrients) to ensure you're meeting your protein, carb, and fat goals.

Cardio That Builds Muscle and Burns Fat

• While most cardio focuses on burning fat, sprinting is an exception.

• Sprinting helps build muscle and burn calories at the same time.

• You can sprint outdoors, on a treadmill, or even uphill for an extra challenge.

Great Exercises to Build Muscle and Burn Fat

• Multi-joint exercises like squats, deadlifts, bench presses, rows, and pull-ups are fantastic for building muscle and burning calories.

• Don't neglect bodyweight exercises like push-ups and pull-ups. They are highly effective and can be done almost anywhere.

Follow Coach Malek on Instagram @coachmalek for daily fitness tips and motivation!

Rest MORE, Lift MORE: The Counterintuitive Way to Muscle Growth

Are you feeling burnt out at the gym? Hitting a plateau in your muscle growth? You might be surprised to learn that the answer isn't necessarily pushing yourself harder, but resting smarter. Rest plays a crucial role in muscle recovery, which is essential for building muscle and strength. This guide will break down the science behind rest periods and provide actionable tips to optimize your training for maximum gains.

Rest Between Sets: Different Goals, Different Rest Needs

• Building Strength (Heavy Weights, Low Reps): When lifting heavy weights for maximal strength (think 1-5 reps), your body relies on the ATP-PC energy system. This system replenishes quickly, so you'll need longer rest periods of 3-5 minutes between sets to fully recover and maintain proper form.

• Building Muscle (Moderate Weights, Moderate Reps): For muscle hypertrophy (growth), aim for 30-90 seconds of rest between sets. This range allows your body to partially replenish energy stores while still maintaining metabolic stress on the muscles, a key factor for muscle growth.

• Listen to Your Body: While these are general guidelines, it's important to be flexible. If you feel wiped after 30 seconds, take a bit longer. Conversely, if you're fully recovered after 60 seconds, you're good to go.

Rest Between Workouts: Give Your Muscles Time to Rebuild

• The Importance of Recovery: Training breaks down muscle tissue. During rest periods, your body repairs and rebuilds these muscles, making them stronger and bigger. Without adequate rest, you can overtrain, leading to plateaus, injuries, and decreased performance.

• 24-36 Hours for Similar Energy Systems: Aim for 24-36 hours of rest between workouts that target the same energy systems. For example, if you do a chest workout on Monday, give your chest and triceps time to recover before hitting them again. You could do cardio or work a different muscle group on Tuesday.

• Planning Your Workouts: Split routines allow you to target different muscle groups throughout the week. This ensures proper rest for each muscle group while still allowing you to train frequently. We'll explore some sample split routines later in the post.

Resting Specific Muscle Groups: How Long is Too Long?

• Muscle Recovery Timeline: While individual recovery times can vary, most muscle groups take about 48-72 hours to fully recover. This means you shouldn't train the same muscle group on consecutive days.

• Planning Your Workouts: Consider the intensity of your workouts when planning your split routine. A high-intensity leg workout might require more rest than a lighter upper body session.

• Sample Split Routine Ideas: The blog post can then include a section with a couple of sample split routine ideas that incorporate proper rest periods for different muscle groups.

Avoiding Overtraining: Rest Days for Beginners and Advanced Lifters

• Beginner Gains: As a beginner, your body adapts quickly. 2-3 rest days per week are usually sufficient, especially if you're starting with just 3 workouts per week.

• Advanced Lifters: More experienced lifters can handle a higher training frequency. 1-2 rest days per week might be all you need, depending on your training volume and intensity.

• Listen to Your Body: Regardless of your experience level, pay attention to your body's signals. If you're feeling constantly sore, fatigued, or experiencing decreased performance, it might be a sign of overtraining. Take additional rest days as needed.

By incorporating strategic rest periods into your training program, you can maximize your muscle-building potential and prevent overtraining. Remember, rest is just as important as the training itself. So, listen to your body, prioritize recovery, and watch your gains rise!

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