Confusion with Growing the Muscles

Happy Monday! I hope you’re all rested and rejuvenated from the weekend Smile

Did you catch my unicorn post? I posted on a Saturday – which I thought had become a mythical legend before this weekend. Check it out for some beat around the bush fitspiration – and a chance to win some Fitmixer ! Winking smile

Aside from some fitspiration, there was a lot of FUN this weekend – date night with the hubby, spin class with a bestie, some shopping, and an amazing wedding.

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Hey, when a burger and fries craving hits…

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spin and Starbucks – standard.

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My BFF from college, Kori, got married on Saturday, and they had the MOST unique wedding I’ve ever been to – from the writing of their own vows, to a hilarious and sweet dance back down the aisle after the vows, to Disney World references galore (they met when they both worked at DW – she was Tigger!) Honestly, the sweetest wedding I’ve ever witnessed, and I felt so blessed to be there for my friend. My lack of mascara after the first 5 minutes proved that, haha. It was so much fun, too! Shane and I had a blast dancing the night away.

Then Sunday was pretty much worthless, aside from training a client. I did a little cleaning, but mostly parked my rear on the couch and watched the boob tube. It was fabulous Open-mouthed smile Speaking of TV – is anyone watching Nashville? I caught up on it from On Demand yesterday, and even after three episodes, I still can’t decide what I think about it. It’s a little slow moving, but I really want to like it!

And now this morning, it’s back to the grind! I have a string of early clients on Monday, so I typically do my breakfast in two parts. First part:

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Banana and PB. Then I’ll probably sneak a run in there somewhere, and then have a bigger breakfast afterward.

But before I go, let’s talk about those things that are imperative for metabolism, functioning and being strong, and looking sexy muscles!

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It seems to me there’s been a lot of confusion and misconception out on the interwebz lately (that I’ve noticed) and just wanted to try and clear up a couple issues.

As I mentioned last week, one of my goals is to put on a bit of muscle – particularly in the lower body region. To do this, these are a few of the things I’m focusing:

-lifting heavy enough weights to drop my reps down to 6-8

-increasing my sets between 3-5

-eating more healthy, nutrient-dense foods

There are lots of ways to give your muscles a workout – whether its through muscular endurance or muscular strength, but let’s just get one thing straight: when you are lifting weights, you are building/growing your muscles.

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(even if you struggle with a muscle imbalance in your right and left front delts!) Like my DIY workout shirt? It was super easy to make and now it’s super comfy and functional!

To do this, you need to consume a little more calories than you burn. Doing push ups all day won’t do too much if you’re still eating like you want to lose weight or maintain weight. Even if you’re “changing up” your eating style to include cleaner eats and more protein, 99% of the time, you need to eat at least a little more than you burn.

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Also, when you’re lifting weights, you’re growing muscles.

Grow muscles: synonymous with:

tighten up

sculpt

tone up

gain lean muscle mass

All of it means building muscle. Doing triceps extensions unfortunately doesn’t “tighten up” that area – it grows the muscle in the triceps. Also, even though you’re building more muscle when lifting weights, it takes a LONG time to put on said muscle – even putting on a pound of muscle can take months.

Your turn:

What’s your favorite way to build those muscles: body weight exercises, dumbbells, barbells, cables, kettlebells, or something else?

I love my body weight exercises – give me pull ups, push ups, squats, and jump squats!

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Comments

  1. Did you get the idea for your homemade workout shirt from Pinterest? I’ve been planning to cut up an old shirt for weeks! hah! ;)
    Katie @ Talk Less, Say More recently posted..Music MondayMy Profile

  2. Yes. All of it. Whatever it takes to layer the muscle on :-)

  3. Thank you for writing this – I’ve been wanting to put on a few more pounds of muscle mass recently and wasn’t sure where to start!
    Erica { EricaDHouse.com } recently posted..Bewitching WeekendMy Profile

  4. i had something to add, but then i saw that shirt and it’s all i can think about! so cute!
    Lindsay’s List recently posted..monday’s mantraMy Profile

  5. girl, you got muscles!!! love it! and love your bangs :)
    Lindsay (@LeanGrnBeanBlog) recently posted..Bean Bytes #12My Profile

  6. The wedding sounds fun! I definitely want to have one that people say “yep… Amy planned that… without a question…”
    Amy B @ Second City Randomness recently posted..Back In The DayMy Profile

  7. Love cables and barbells when I’m trying to gain some muscle. The barbell just makes me feel badass! :-p
    Sam @ Better With Sprinkles recently posted..If It Ain’t Broke + Groceries/Meal Plan 10/28-11/02My Profile

  8. You look awesome lady! All great things said here too… Couldn’t agree more! And cute shirt!
    Ashley @ My Food N Fitness Diaries recently posted..Oatmeal Pecan PieMy Profile

  9. That burger looks fabulous!!! I love using weights – the heavier, the better. Of course, until you master your own bodyweight, there’s no point in using super heavy weights!
    Tara @ Sweat like a Pig recently posted..Giveaway winner(s) and T bar rowsMy Profile

  10. I LOVE body weight exercises. They are hands down my favorite.

    Sounds like a fun weekend! I’m glad you got in some relaxation and good times with your friends and Shane!
    Sarena (The Non Dairy Queen) recently posted..Friday FodderMy Profile

  11. Awesome back girl!
    And yes, we like Nashville; the combo of drama and country music is different than anything else on right now.

  12. Awesome! Totally agree with what you said 100%! There are so many misconceptions on the web about how to “tone” or “build muscle” thank you for clearing it up!
    Danielle (@CleanFoodCreativeFitness) recently posted..Marvelous in My Monday!My Profile

  13. You look awesome! I love using dumbbells.
    Lindsey recently posted..Chilly Halloween WeekendMy Profile

  14. Lately I am loving my kettlebell a lot! And body weight exercises too.
    Elle recently posted..Sunday StuffMy Profile

  15. my muscle theory? Well if you are more hungry that usual after a weight session, you did it right, so eat up! rebuild, restore, and gain. Is that a theory? LOL!

    love that shirt!
    cottercrunch recently posted..Sunday StewMy Profile

  16. Totally loving Nashville also, just caught up with it yesterday. I love that Mrs. Coach Taylor is back on TV (Friday night lights reference). My favorite strength exercises are body weight for sure, I like doing circuit style workouts that combine cardio with strength. For some reason it feels more badass to knock out a ton of pushups than it does to lift weights to me. Everyone’s different!
    Meghan @ After the Ivy League recently posted..Hurricane Sandy to the RescueMy Profile

  17. Great post Paige! I can see a lot of confusion with people wanting to “tighten up” or “tone up” and even “build muscle”, yet keep calories super low! There’s just no way to do that unless you EAT more! I have a lot of favorites, I love kettle bells, bodyweight, and dumbbells the most! The wedding sounds beautiful too, what a fun weekend! You look fantastic as well!
    Lisa recently posted..Parsnip and Sweet Potato Soup and GiveawayMy Profile

  18. BAM. back is bangin.
    janetha {meals & moves} recently posted..one big halloweeny post.My Profile

  19. Great post — looking mighty fit my friend — and SO strong. I love it.

    My favorite way to build strength is through body weight based training, it’s my FAVE!
    ps. your friend’s wedding sounds awesome!
    Jess Sutera recently posted..Embracing simplicity.My Profile

  20. You look awesome girl! I have been lifting heavier and trying to gain muscle as well! I love dumbbells and kettlebell exercises!
    Brittany @ Delights and Delectables recently posted..MIMM #22 Wedding TimeMy Profile

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