If you’re looking to build sexy lean muscle and shed some extra pounds, let’s break down the essentials you need to keep in mind.

Trust me, it’s not just about hitting the gym hard—there are a few key areas you need to focus on to succeed. Let’s get to it!

1. Sleep Like a Champion

First off, let’s talk about sleep. I know it’s tempting to binge-watch your favorite series or scroll through your phone late into the night, but if you want to see results, you’ve got to prioritize those Z’s.

Aim for 7-9 hours of quality sleep (Even the 6-hour range is good as long as it’s quality sleep). It’s when your body repairs and builds muscle, and it also helps keep your metabolism running smoothly.

A sleep schedule is the surest way to get good sleep every night. Try going to sleep and waking up around the same time. Trust me, this is where I started sleeping like a baby. Not only did my Fitbit tell me my sleep was awesome, but I started noticing how much more energy I had throughout the day. So, put the phone down and close those lids!

For a more comprehensive deep dive into sleep check out Unlocking the Power of Sleep: Why it’s Vital for Your Health.

 2. Protein Protein Protein!

Next up: protein. This stuff is like the building blocks for your muscles. If you’re trying to gain muscle or lose weight, aim for about 0.7 to 1 gram of protein per pound of body weight. If you are trying to lose weight, base how many grams of protein you eat off your goal weight.

For example, if you weigh 200 lbs. and your goal weight is 150 lbs. then eat .07-1g of protein based off of 150 lbs. not 200 lbs. That would come out to 105g-150g of protein every day. This is where people make the mistake and eat way too much protein!

As for food think chicken, fish, eggs, beans, or even protein shakes if you’re in a rush. My favorite protein shake is Isopure. This is a whey isolate protein, meaning if you have stomach issues with whey concentrate this could be a better option for you. Don’t know which whey protein is for you? Find out here.

Getting enough protein helps you feel full longer and prevents muscle loss when you’re in a calorie deficit. So, load up on those protein sources!

 3. Step It Up

Now, let’s not forget about movement outside the gym. Aim for 6,000- 10,000 steps a day.

It’s a simple way to keep your body active and burn extra calories. Whether it’s walking the dog, taking the stairs, or just moving around your house more, every little bit adds up. Plus, walking can be a great way to clear your mind and reduce stress.

Personally, having a dog has helped tremendously to hitting my step count everyday. Every morning I take The Koda Bear for a walk and just like that I already have around 2,200 steps to start the day! If you want a more in depth dive into losing weight check out How to Lose Weight: No Fads Just Real Talk

 4. Lift Heavy, Lift Smart

I did say it’s not just about hitting the gym hard, didn’t I? Well, weight training is the last piece of the puzzle. You should aim to lift weights 3-4 times a week.

Focus on compound movements like squats, deadlifts, bench presses, and rows. These exercises work multiple muscle groups at once giving you the biggest bang for your buck.

Progressive overload (lifting heavier weights over time) is key to building muscle.

Don’t be afraid to challenge yourself with heavier weight and intensity. I have had many clients that want to stop the exercise too early because they “feel the burn” but they leave a few reps on the table!

I do like to go until failure but not all the time. If you always go to failure that’s a sure way to develop an injury. More often I like to push myself and clients hard but leaving 1-2 reps in the tank from failure.

Here are some common weekly workout splits that I have used:

• 3 full body workouts
• upper body-lower body-full body workout
• pull-push-legs workout
• legs-pull-push-legs workout

*If you are new to lifting weights or it has been some time, utilize a rest day between workout days, You’ll thank me later!

An example of a workout split and how to organize it would be

Monday: Upper Body

Wednesday: Lower Body

Friday: Full-Body

Tuesday/Thursday/Saturday/Sunday is your designated rest day from weightlifting, but that doesn’t mean you have to be completely inactive.

While your muscles need a break from heavy lifting, you can still stay active with cardio, yoga, core exercises, and more. Think of it as a day for active recovery—a chance to keep your body moving and aid muscle recovery without overloading yourself.

 

Putting It All Together

To wrap it up: prioritize sleep, get your protein in, hit those steps, and lift weights consistently.

It’s not rocket science, but it does require some dedication.

Remember, it’s all about balance. Enjoy your journey, stay consistent, and watch those gains come in while shedding that unwanted weight. You’ve got this! 💪