HOW I ACTUALLY BUILD MUSCLE
After I had my son, it occurred to me just how little muscle I had anymore. In college, working out and cheering had once helped me maintain muscle, but as many women know, pregnancy and postpartum change your body in unimaginable ways.
In January of 2024 specifically, I grew so tired of feeling “scrawny,” weak, and like I had absolutely no muscle definition anymore. My son was getting bigger, making it more difficult for me to pick him up and romp around together with ease. I set out with a plan to both build muscle and sculpt my body to a shape I felt more confident in, and I would have to say that I’ve achieved just that (there’s always room to grow, of course).
Here’s what helped me:
1. EATING MORE. Not just more in general necessarily, but eating more of specific foods. My diet primarily consists of high protein meats (red meat), fruit, whole wheat durum pasta, veggies like tomatoes and carrots, sourdough bread, some dairy like butter and heavy cream, oils like extra virgin olive oil and coconut oil, and greek yogurt. Not only do I love using all of these as ingredients or some on their own, I always feel satiated and satisfied rather than stuffed and miserable. I also want to best support my hormones, and I’ve found that being mindful of what I consume has helped to tremendously regulate my cycle and alleviate so many unpleasant cycle symptoms—but that’s a whole other topic for another time. 🤪
2. LIFTING HEAVIER. I know you’re probably thinking, “Well, duh.” But I’ve truly heard women say they’re not progressing at building muscle while they’re still pushing/pulling the same weight they have been for weeks or even months. Just because it’s comfortable doesn’t mean it’s optimal. Shortly after I started lifting heavier and going to failure, I began noticing progress like never before. For example, I was doing dumbbell shoulder presses with 10 lbs. at one point in my fitness journey (around sophomore year of college, I believe), and now I press more like 25 lbs., some days 30. It takes time, but incrementally increasing my weights has created muscle definition that I am so pleased with, so don’t be afraid to test your limits.
3. TAKING REST SERIOUSLY. I used to think there were no gym “off” days, but as soon as I started prioritizing rest for my body, my results from the gym took off. I now aim to workout three times per week (mom life), and it’s a mix of gym workouts and at home workouts. But I always make sure to prioritize my rest days, recovering with adequate hydration, fuel (food), and deep stretching. Getting three good, focused workouts in each week versus six days of in the gym has proven to be a far more successful balance that’s both manageable and produces the results I’m seeking.
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Anyway, I’m just a mom, trying to stay true to who God made me to be and the things that bring me some happiness. Fitness simply happens to be one of those. 🖤 Anything you would add for building muscle?👇🏼
#musclegrowth #healthylifestyle2024 #weightlifting #gymmotivation #musclegain
Building muscle after pregnancy can be a challenging yet rewarding journey. Many women experience significant changes in their bodies, and regaining strength is often a top priority. Start by assessing your current fitness level and setting realistic goals. Nutrition is key—focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates. Include foods such as lean meats, dairy, whole grains, and plenty of vegetables to support muscle recovery and overall health. Lifting heavier weights is crucial for muscle development. Ensure that your strength training routine includes progressive overload, where you gradually increase the weights you lift. This stimulates muscle fibers and promotes growth. Additionally, targeting major muscle groups with compound exercises, such as squats and deadlifts, can yield better results than isolation exercises alone. Rest and recovery are just as important as workouts. Give your body the time it needs to heal and grow stronger. Incorporate active recovery days with light activities such as walking or yoga to maintain movement without overexerting. Hydration and adequate sleep also play vital roles in muscle repair and growth. Remember, consistency is key. By integrating these practices into your routine, you can successfully build muscle and improve your overall fitness post-pregnancy.
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