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🍗 Nugget of the Week

Almost any exercise can build muscle if you do it right; the right amount of sets and reps, the right tempo and the right amount of rest between sets. While most of you probably aren’t aiming for bodybuilder status, you still need to build lean muscle so you can 1) feel amazing while staying strong and lean, 2) boost metabolism aka EAT MORE and 3) protect your bones as you age.

Tip: building muscle doesn’t mean you’ll bulk up (unless that’s what you’re after and there’s a completely different recipe for that!).

SERVINGS: 3 times per week

PREP TIME: 20-30 minutes each session

STEPS:

1. Warm up for 5-10 minutes

2. Start with a few lighter weights & higher reps to wake your muscles up

3. Make sure to use proper form (work with a trainer if you’re not sure what that is)

4. Always cool down for at least 5 minutes

INGREDIENTS:

1. 6-12 reps

2. 3-6 sets

3. 30-90 seconds rest between sets

4. Varied tempo: During two of your weekly workouts, focus on the concentric phase of movement aka when you’re contracting the muscle (for a bi-cep curl, that means spending more time on the way up). Once a week, switch it up and focus on the eccentric phase instead (same bicep curl, only this time spend more time on the way down). The point of this variation is because the eccentric phase puts more stress on muscles. Work harder = grow more. Tip: don’t do eccentric moves for every workout, it can lead to over-training really quickly.

FITNESS FACTS:

1. Be sure you’re doing exercises properly before you start stacking on the weights. Lifting a ton of weight in an improper position can cause some serious injuries and put you out of the game completely; a death sentence for metabolism-boosting!

2. Switch it up! Try using different equipment, free weights, bands, etc. so you’re constantly challenging different muscles — and your attention span!

3. Make sure you’re eating enough protein to also help with muscle growth. Here’s a calculator to find how much you need each day.

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Learn More

🍽 Recipes

1. High protein recipes

2. Easy protein waffle recipe

👩🏻‍🌾 RD-Approved

My two favorite protein powders:

1. Tera’s whey

2. Ancient Nutrition bone broth protein

📚 How-To Library

1. Lower Cholesterol Naturally

2. Eat for Mental Health

3. Make Better Smoothies

4. Read a Food Label

Disclosures:

This is not medical advice. Speak to your doctor before taking supplements or making any major dietary and / or lifestyle changes.

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