How to build muscle and tone up
As a Personal Trainer in London and Online Coach. My mission is to give you as much knowledge as possible. I want you can look, feel and perform better than you ever have before.
Have you tried to drop body fat, not seen the results you want and thought "fuck it" Then slipped back to your old habits?
Have you tried to build muscle and tone up a bit? But, you just didn't see the results fast enough?
Do you feel lost...
How often do I need to workout?
How many calories should I eat?
How many calories should I eat for weight loss?
How many meals do I need to eat to gain muscle?
Do I need a meal plan?
When should I eat?
What should I eat?
What training plan should I follow?
How do I start?
Guess what? I've asked myself all those horrible questions! It made me feel anxious, frankly. I just wanted to quit!
I don't want you to feel the same.
SO, if there are any topics you want me to cover. Please, let me know.
Nutrition/Food?
Workouts?
Supplements?
Mental Health?
Let me know.
In the meantime. I've together a few points that will help you build muscle "tone up"
A few reasons why you might be struggling to gain muscle.
FREQUENCY - SO many people fall short and limit progress by training certain muscle groups once per week. “Chest Monday, Back Tuesday and Legs Wednesday ect”
Training frequency will allow you to see the size and the results you want. What you need to do is lower your training volume on certain muscle groups, to allow for extra volume over the week.
3 Days A Week - x3 Full Body.
4 Days A Week - x2 Upper & x2 Lower.
5 Days A Week - Push, Pull, Legs, Upper & Lower.
6 Days A Week - Push, Pull, Legs A & Push, Pull, Legs B.
“This will vary depending on the individual's goal”
EATING - You need to eat a lot more than you think. I’m not saying go and eat crappy processed food, you need to focus on having a good balance of Carbs, Fat, Protein (Veg, Salad & Fruits) from good whole food sources.
EXERCISES - Stick to a training program for a MINIMUM of 6-8 weeks. You need to build a connection with these movements and slowly progress in them. The only reason a plan should change is you’re struggling to progress with movements or mindset “boredom”.
ISOLATION - “Yeah, compound movements are good and all. But, not need to build muscle”
If you want your arms to grow Squats and Deadlifts won’t help. You need to isolate your Triceps and Biceps, with curls and extensions.
This applies to all muscle groups, to see real growth you need to put that muscle under as much control strain as possible.
If you’re struggling or not seeing the results you want. Even, if you’re confused not knowing where to start. Don’t hesitate, pop me a message.
Stay positive,
Brandon