Maximize Muscle Growth & Fat Loss On This Workout Formula

(5 min read)

Aren't WE ALL TRYING TO FIND THE NEXT BIG Secret to the reason why this stubborn fat is resistant, why im not building muscle as much as the next family member, gym goer or social media Idol?  Of course these reasons are not because your body hates you and you’re some genetic anomaly but; you’re not understanding these workout FORMULAS.

Peering into our workouts there is expression of ourselves in place that represents our current and or past interest. Our lifestyles when we were much more active, athletic, sporty and just going through the motions without much knowledge of why specifically.  We carry our own biases to what training style works due to these factors and stay in our bubble of knowledge.

Muscle Building Formula #1 Do exercises that have the most novelty & change up your style.

As mentioned above a lot of us stay within our bubble of expertise of exercises because it fuels the ego. We are good at this so keep doing what I’m nice at. Well the problem with that is you’re not strengthening any other movements that could be vital which your body is an adaptation mechanism. Your body is akin to the stimulus you gave it for months and years of same activity you put on it, no more muscle is getting built. Majority of us want to build muscle, tone up and lose fat, and feel like an athlete the more older we get.

Example:  Meet Susie, a dedicated athlete who loves playing soccer. She’s been following the same workout routine for months—cardio drills, basic strength training, and endurance runs. While she’s built a solid foundation, Susie starts to notice her progress slowing down. Her strength gains have plateaued, and she’s not seeing the fat loss she expected. What’s going on? She says.

Susie’s body has adapted to her current routine. When you stick to the same workouts for too long, your muscles and metabolism get used to the challenge, and the results can stall. This is where the concept of periodization comes into play (in other words) varying your workout programming to continuously challenge your body and break through plateaus.

For Susie, it’s time to mix things up. By introducing new strength training exercises that focus on explosive power, such as plyometrics or heavier compound lifts, she can target muscles in new ways, leading to better muscle growth. Similarly, incorporating interval training, like sprint intervals instead of her usual steady cardio runs, can boost her metabolism and accelerate fat loss.

Switching up her routine not only keeps her workouts fresh and engaging but also forces her body to adapt and grow stronger. Variety is key when it comes to achieving long-term results, whether it’s in soccer or any fitness goal.

So if you’ve been feeling stuck like Susie, it might be time to reevaluate your workout program. By introducing new challenges and continually pushing your limits, you’ll spark greater muscle growth, enhance fat loss, and keep progressing toward your goals.

Muscle Building FORMULA #2 Prioritize Recovery/Rest periods

yes rest days and rest periods are indeed going to fast track your progress WE ARE NOT AI…….. YET:D joking. The definitions we call these causes debate and conflicting points and the best part about that  its suppose to vary among individuals and their situations.  When it comes to fundamentals these are not set in stone actions you do all the time it’s when its best applied that specificity matters. Rest Periods are the time after your set of repetition of an exercise you take in order to reduce fatigue, injury, and boost up energy(ATP) back to your cells to repeat the exercise again. This ensures you will be giving 100% of performance throughout your workout. The rest periods vary from each type of goal you have in your fitness journey.

Example: A world class strongman who’s goal is to lift the heaviest weight, his goal is to get Stronger build up muscles that can exert more force.  Typically when you want to get stronger significantly in fitness your rep ranges will have to lower. one of the things to keep in mind is when you’re lifting something close to maximum you will be burning energy(ATP) quickly. You will need to rest longer because the amount of stress it has done to the body requires it. Look back at chart above to understand formats

Muscle Building Formula #3 Downsize Your Workout Into Intervals/Micros

Our workouts can take longer due to the nature of a specific workout program, heavy traffic at the gym on a monday(national schedule for the GYM BROS & GALS for Chest/Tricep Day). Multiple reasons pertaining to personal life involving work schedule, kids, business, and many more factors hinder the time we can put afford to put in to fitness.

The nature of strength training is that it can be practically done anywhere and anytime. the muscle(building) protein synthesis, insulin sensitivity, endorphins, cardiovascular health still produce in the body it does not matter the amount of time just the consistency of activity. In this recent study published by Sciencedaily by the University Of South Australia on August 20,2024 proved that working out for as little as 15 minutes per day improved prevention of type 2 diabetes, cardiovascular disease, cancer, and reduced symptoms of depression and anxiety. During the study workplace environments created a 15 minute wellness program to encourage the population to meet physical activity guidelines which 95% of participants across 73 australian, New Zealand, and UK companies found they exceeded the physcial activity guideline by 59%. in addition the average activity levles of the participants increased by 12 mins per day through the six week challange.

https://www.sciencedaily.com/releases/2024/08/240820221820.htm

look at the study for full details

Time Psychology Beneifts & Habit Stacking.

Not only does this tear down any resistance to working out as little as 15 minutes but; it will likely improve individuals to participate in physcial activity. Plenty of times in my experiences when i went to the gym feeling tired and discouraged not to go. I was firm in my mind to only do 3 sets of my favorite exercises being squats AFTER the initial 3 sets of the exercise my body felt like it got a jump of power which led me to do more exercises I didnt intend to do. A BIG Dopamine rush filled me when i left that day from LA FITNESS like i won the lottery. i was able to make more from something i intended and will continue to use these situations when in need.

leaving message

-the answer to your question in the beginning has nothing to do with things not accessible to you but these workout formulas that can be easily applied through the commitment being FitForKonfitence.