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Why You’re Building Muscle (But NOT Losing Fat)

Why You’re Building Muscle (But NOT Losing Fat)

by | Apr 27, 2025 | Blog, Diet

Why are you building muscle but not losing fat?

The simple answer is you’re rocking those strength workouts pushing hard in the gym but overeating and eating portions not in line with your goals.

We think calories surplus to build. So a bigger surplus should help things happen faster, right?

Nope. That’s not the case.

While a surplus is key if your main focus is on building muscle, just increasing your calories MORE past a point isn’t going to yield better muscle gains. And you’re going to gain fat as well.

You may even start to see your performance decline.

But eating too much isn’t the only reason we can struggle to lose fat while seeing ourselves build muscle.

You may be questioning what I just said, but yes I stated that overeating isn’t the only reason we can struggle to lose fat.

We can actually gain muscle while struggling to lose fat even in a technical calorie deficit after a period of extreme calorie restriction when we are finally trying to increase our calories.

Especially common during perimenopause and menopause when our hormones are in flux and we’ve experienced many failed dieting attempts where we’ve tried to slash our calories lower and lower.

With increasing your calories from your extreme deficit that has led to metabolic adaptations and hormonal imbalances, you are in a way creating a surplus over what your body has adapted to think it needs.

It’s downregulated processes to accommodate the lack of energy. But to restore balance, you need to increase calories. And as your body has the fuel it needs, it will seek to put on lean muscle over first losing fat.

Lean muscle is involved in so many important processes for our body so building it to restore metabolic health and balance is key. And ultimately, this WILL help us lose fat and look leaner.

It can just be frustrating in the process as we see the scale increase and even clothing feels tighter as we add muscle before we lose the fat.

But there are ways to help yourself see that recomp happen faster. And I want to talk through not only the nutritional changes you need first, but also two forms of cardio that may be key.

First the nutritional changes…

It really comes down to the thing most people avoid doing…Adjusting your macros.

Yup. Macros. The non diet diet so many people avoid because it seems hard and tedious and boring.

Who wants to weigh and measure everything?!

But it’s like baking a cake, if you weigh and measure everything in the recipe, it’s going to turn out better the first time.

Macros and tracking them are your recipe for results, especially if you have a plan laid out. Weigh and measure your portions so you know what you’re truly consuming.

It even gives you the power to tweak and adjust.

The thing is, there is no way around hard changes if we want a new and better result, especially as fast as possible.

And the more we take time now to learn and truly do things precisely, the better and faster things turn out.

While you may feel you’re eating clean and healthy already, that doesn’t mean your portions are fully in line with your body, needs or goals.

Each macronutrient – the proteins, carbs and fats we consume – all impact our body in different ways.

How we adjust the portions we consume therefore has an impact.

Less active, you may need fewer carbs. More active, you may need more and not eating enough could lead to thyroid issues.

Fear fat may make you fat? Under eating fat with the increase in inflammation we see during menopause could only be making things worse.

And not eating enough protein? That may be why you’re struggling to see recomp as fast as you’d like!

Protein is more key than we realize if we want to lose fat as we put on muscle, especially as we get older as we don’t use it as efficiently.

As you retrain your body to eat more, and I say RETRAINING it for a reason as you are allowing it to adjust bodily processes to account for the fact that you do now have adequate fuel, you will want to focus on 35-40% of your calories coming from protein.

This not only fuels that muscle growth but helps you burn more calories at rest. And it isn’t as easily stored as fat.

And we have to remember that protein doesn’t just go to helping us build and repair our muscle tissue. It’s essential for our bone and brain health as well as the repair of other tissues. It has a positive impact in so many ways and can only assist in that metabolic healing and hormonal balance process.

That’s why it can help us keep seeing those muscle gains while helping us start to shift the fat when we’ve been struggling.

And if you are strategically wanting to build muscle and in that calorie surplus consciously, maintaining a protein minimum of 30% can even help you continue those muscle gains while avoiding gaining any more fluff in a surplus.

Now as important as your macros and diet are to helping you see the fat loss you want while building muscle, your workouts still really matter.

You can’t out exercise your diet, but when both your diet and your workouts work together, results are better and faster.

Strength workouts are hands down essential. They help you build that lean muscle and ultimately improve your metabolic health. They will help you look leaner long term.

But, specific forms of cardio can help in this situation where you are seeing those muscle gains, but the fat isn’t budging.

This doesn’t mean start logging those miles and turn to tons of steady state cardio. Actually avoiding this is key.

Instead you want to focus on two specific forms of cardio – SIT or sprint interval training – and walking.

First, walking…

Walking is a great de-stress which can promote optimal body composition through improving insulin sensitivity and hormonal balance and help us burn more calories at rest to improve our metabolic health while not fatiguing us for future lifting sessions.

The fact that it is low intensity and more restorative allows us to really optimize our strength workouts to get the most value from them.

Because prioritizing building muscle in our workouts is key even if we want to lose fat. And if we’re too tired to push hard in our lifting sessions, we won’t create that stimulus for muscle growth.

Now the second form of cardio that can be helpful to improve our metabolic health, especially during menopause, is SIT.

Sprint interval training can help improve hormone levels and promote muscle growth whereas steady state is catabolic to muscle tissue. It can also help us better utilize mobilized fatty acids aka assist in better fat loss.

And these sessions aren’t time-consuming or hard to include. Even just 5-10 minutes at the end of a strength day can have value.

More isn’t necessarily better either. Intensity of these short bouts is what makes them work. So adding in more would defeat the purpose.

To add in SIT, you want to use work to rest intervals of 8-30 seconds sprinting to 12-90 seconds resting. So rest does vary from half the time you sprinted up to 3 times the length you worked.

About 5-8 rounds is all that is needed with 10 rounds max being done. 2-3 times a week of SIT along with walking is an amazing addition to your lifts.

These are hard, quick bursts where you are focused on maximal effort. They should feel horrible but be over before you know it.

And don’t just think longer work and less rest is better! The combination is what helps improve your recovery, work capacity and see that body recomp magic happen!

So if you’ve been frustrated that you’ve gained muscle but not lost fat, step back to assess your current calorie intake. If you’ve gone crazy with the surplus, back it off. You’re retraining your body to eat more, don’t stop trying to bump calories.

But with both take a look at your macros. Focus on that protein! And then consider tweaking your routines to include these two forms of cardio!

It can be hard to embrace this process and KEEP GOING when it feels like results aren’t happening…That’s where having a guide and outside perspective can be ke!

–> Learn More About My 1:1 Coaching For The Custom Plan And Guidance To Help

How to Lose That LAST 5-10 lbs of Stubborn Fat

How to Lose That LAST 5-10 lbs of Stubborn Fat

by | Apr 20, 2025 | Blog, Diet, Workouts

“I’ve only got 5lbs to lose. That shouldn’t take that long. Maybe a month! It’s so little.”

EH! WRONG.

The cold hard truth about getting lean? The closer you get to your goal, the harder the process often gets.

And the slower results happen.

So what do we do when it feels like things aren’t happening fast enough?

We slash our calories lower. We try to train harder and longer. We do more.

But this exact desire to do more is what sabotages us.

Instead, when you have those last few pounds to lose you think shouldn’t take too long to get off?

Double or triple at least the time you’re giving yourself to lose them.

Or even step off the scale altogether if you really want to look lean.

Because while sure, you could lose those 5lbs in a month, heck you could probably deplete water weight and glycogen stores and lose them in a couple of weeks in some cases easily…

True fat loss, especially fat loss to finally see that lean muscle definition you want, is SLOW.

You can’t rush the process.

When you have less to lose, the more you try to implement practices to speed things up often the more you end up sending yourself into burnout, both mental and physical…

…sabotaging your metabolic health…
…losing but not looking leaner…
…And ultimately rebounding right back up to where you started and sometimes even higher only to be frustrated that nothing ever works.

The reality is, these overnight transformations are myths.

Because what we logically know but emotionally forget when looking at them is that we’re only seeing the tip of the iceberg.

We’re only seeing that last little bit of effort and results that was built off of potential years and decades of other training and dieting and lifestyle practices as well as genetics.

I bring this up because honestly…so often we don’t reach our goals not because we need a new tactic.

But because we just need to give results more TIME.

We need to do the hard thing of doubling down on what we’re doing. Doubling down on our commitment to consistency.

Over getting distracted by something new. Doing something more.

That’s what leads to us achieving a goal that is beyond what we’ve achieved before.

Or a goal we haven’t been at for a very very long time.

Years, decades aren’t reversed in weeks or months. We forget sometimes how long we’ve had the weight on.

We forget how many routines and habits we’ve built up.

And our body fights the weight loss process.

This exact fight is what will be used to our advantage when we finally reach the level we want and want to maintain it.

But in trying to lose that last little bit, this desire by our body to maintain balance makes everything slower.

It’s why every time we try to rush the process, we only sabotage ourselves.

That’s why I want to share these quick tips and reminders so that you go back to those basics. So that you stay focused on them and dial them back in when 1% deviations happen.

As unsexy as it is, as much as you want to find a magic pill or something that will make it happen faster…

You’re looking for some ah-ha moment…

The reality is often we need to be reminded more than we need to be taught.

We need to be reminded of those boring basic habits and mindsets we’re letting slide as we try to add on and do more to rush the process.

So reminder #1…manage your expectations.

If you tell yourself it will take triple the time to achieve your goal, you’ll more often be pleasantly surprised when results happen faster.

You’ll be motivated by the “quick” progress.

But if you tell yourself that results should happen tomorrow, when they don’t, you’ll be frustrated that things are happening too slowly and give up.

Our expectations can make or break our success.

And ultimately, you can’t control the rate at which results happen. All you can control is your daily habits!

So control those daily habits with reminder #2…Have a plan and roadmap laid out.

You want to reach your goal most efficiently?

You need a clear plan you follow.

You wouldn’t get in a car to drive to a destination you haven’t been without directions. You’d get lost and frustrated and waste a ton of time.

Heck, you may even turn back at some point and go home.

Yet so often this is how we approach our weight loss goals – with no directions.

We just jump in the car and drive.

Have a clear workout plan and nutritional strategy outlined. This also helps you have focused habits to be consistent with and track what is and isn’t working to adjust.

Reminder #3…Measure progress in multiple ways.

Have you ever thought, “How do I know if the program’s working?”

Success leaves clues.

They just aren’t always directly related to the exact goal outcome we want right away.

When we want to lose those last 5-10lbs, often if we’re focused on making true lifestyle and habit changes, the scale won’t be the first thing to change even.

But you may realize you’re sleeping better from eating better.

Your workouts feel stronger.

You’re improving your pull ups.

You don’t have an energy lull in the afternoon.

Your pants feel a little less snug.

We do get signs we’re doing things that are good for us and our goals. We just have to pause to notice them and not get so focused only on one outcome.

It’s why setting complementary targets or goals to help you track progress and repeat the habits you know you need can be key.

The more ways we measure success, the more ways we are successful.

And the more likely we are to realize that results ARE happening even when we feel like they aren’t!

Reminder #4 – Pride yourself on doing the boring stuff.

Yup. The daily boring habits we repeat are ultimately what add up. Tracking your macros consistently while even repeating some meals.

Waking up at the same time with the alarm that jolts us out of bed to hit the gym.

Because honestly, the two fundamentals to amazing results are doing your strength workouts and dialing in your macros consistently day in and day out.

Too often we don’t celebrate the DOING of these daily habits though.

Instead often we think “Do I really have to do this the rest of my life?”

It’s because we go ON a diet over ADJUSTING our diet.

We never really embrace the value in them.

Instead, we feel obligated to do them.

But you don’t have to do them – you’re choosing to do them.

So on those days you least want to do the habits you “should,” realize you GET to do them and celebrate your strength to keep going, perfecting those boring basics.

Which honestly hits on Reminder #5 – You won’t always want to do what you “should.”

I’ve said it myself…the popular line of “eat whatever you want and see results.”

And I really pushed that for awhile because for me it was a realization that getting results didn’t have to mean forcing myself into someone else’s clean eating mold.

But that sentiment has now gotten distorted and morphed into this belief that there won’t be discomfort in change.

That reaching a goal won’t have some sacrifices or make us do things we don’t want to do.

But the reality is your results are built off of doing the hard thing when you least want to do it.

That’s even what builds strength, confidence and you feeling truly your best when you do achieve your goal.

Because we value what we’ve fought for.

So if you’re resisting these reminders…

If you’re resisting going back to basics and just committing more time to doing what you’ve…well…been doing and following your laid out plan…

STOP.

Don’t do more. That’s your urge to avoid the hard. It seems easier to try to control things by adding. By chasing something new.

Just keep going.

Final reminder…often to lose those last few pounds, you don’t need more tactics…you need more time!

It can be hard to trust the process when it feels like nothing is working and we aren’t making progress. This is why having a coach can be key. It keeps us consistent past the point we want to quit.

To build your leanest, strongest body ever and learn to MAINTAIN your results long-term, check out my 1:1 Coaching…

–> Schedule Your Consultation

Add This To Your Shoulder Workout (AT HOME!)

Add This To Your Shoulder Workout (AT HOME!)

by | Apr 15, 2025 | Blog, Bodyweight, Exercises, Workouts

When training at home or when we travel without access to equipment, it can feel like there are some body parts that are hard to hit and exercises that are hard to replicate.

But we can get in a killer workout no matter what.

That’s why I wanted to share a great replacement exercise for the overhead press if you want to target your shoulders without any weights.

That move is the Pike Push Up.

However, this push up variation is much harder than we realize and you don’t want to…well…drop yourself on your head while doing it.

Please regress to progress and make sure you build up to this deceptively hard yet simple move.

To help you build up I’m going to share some form tips to implement this move correctly but also an amazing modification.

Because with the pike push up you can mimic that vertical press to work not only your shoulders but also your triceps and core!

The key is actually performing this push up variation though as the vertical press!

First, let’s break down the form on the full pike push up.

If you want to get the vertical pressing benefits of this push up variation, you’ve got to make sure you’re actually performing a vertical press.

It is easy to let this move become more of a horizontal push as you fatigue. But the more you start to let yourself drift into more of a traditional push up position, the less you’re going to emphasize your shoulders and triceps and the more your chest is going to begin to work.

You may find your pike push up turns more into a decline variation, which isn’t bad, it’s just not working the same muscles to the same extents!

To do the pike push up, you want to place your feet up on a bench or couch or stair. The higher the platform, the more challenging this move will be.

The platform allows you to shift more weight onto your arms for added resistance.

Walk your hands back so your butt is up in the air and your chest is facing back toward the wall behind you with your arms extended.

You want to try to create as straight a line as possible from your hands up to your butt.

As you begin to lower, you will shift forward just slightly as you lower your head toward the ground at about your fingertips.

Think about the similar movement of the overhead press but in reverse.

When your head is near the ground, that’s like the bar at about your chest.

Then as you extend your arms out to push back up in the pike, that’s like you pressing the bar overhead.

You want to think “vertical press” and push your butt up toward the ceiling.

You just don’t want to end up rocking so forward your hands are at your shoulders or chest. This isn’t that incline bench or decline push up.

You can even lower your head down to lightly touch the ground before pressing back up. Really focus on pushing that ground away with your entire hand.

As you get tired it is easy to not notice you start to push forward off your feet and move into less of that vertical position.

While you ARE pushing off your toes on the bench to load your weight vertically, you want to push your butt up toward the ceiling not rock back and forth.

If you notice as you fatigue your hands creeping out from the platform or your butt sinking, pause and reset or even modify.

This seems simple, but is much harder than it looks.

That’s why you may want to start first off the ground from a more downward dog position, doing the Downward Dog Pike Push Up.

With this variation your feet will be on the ground and you’ll set up almost as if you’re doing the downward dog.

But even off the ground you have room to modify more or less.

The more forward you walk your feet, the more challenging the move will get.

You want to even shift your weight a bit forward onto your hands if possible to make it harder.

You then want to maintain that nice straight line from your hands on the ground up your spine to your butt as you lower your head between your fingertips then press the ground away to extend your arms straight back out.

Just be conscious you don’t rock forward and drop your butt or you’ll end up turning this into more of a regular push up.

You want to focus on those triceps and shoulders and feel like you’re pushing your butt up into the air.

If you film yourself doing this, you want to still see an angled press with your arms in line with your body and spine as you extend out.

Visualizing that barbell or dumbbell press can help!

You can walk your feet closer to your hands and really push up onto your toes before then moving your feet to a low incline to progress.

If you’re struggling to control the more downward dog position though, do not walk your feet in toward your hands yet

Instead even consider putting your hands on an incline like a stair.

By raising your hands up, you reduce the resistance on your upper body, helping you practice that vertical press with a lighter weight.

Regress to progress and focus on the proper movement and feeling your shoulders and triceps working.

There is always a way to match our fitness level and even the equipment we have on hand to get in a great workout based on our needs and goals!

But try one of these pike push up variations, using what you need based on your abilities now.

Just like we change up tools and weights and reps to create progression with the overhead press, you can vary resistance through inclines and foot positions with the pike push up.

You can even change up the tempo you use to perform the pike push up, slowing down just parts of the exercise.

And then you can use it for interval work or different rep and set designs as needed.

When we don’t have access to equipment we can still challenge ourselves and build muscle and strength with fabulous workouts!

Want amazing workouts you can do anywhere?

–> Check Out Dynamic Strength

5 Tips For Muscle Growth (GAINS 101!)

5 Tips For Muscle Growth (GAINS 101!)

by | Apr 6, 2025 | Blog, Diet, Exercises

So you want to build muscle…

Put down your cardio crown and get ready to eat more.

In this video I’ll cover muscle building 101, or bulking, and it’s going to require you to go against many of the dieting and training practices you’re used to, especially if you’ve found yourself constantly on that yo-yo dieting cycle over the years.

Now if you’re wondering, “Should I do a bulk?” here are some things to consider…

Are you thin and wanting to see more muscle definition?

Have you dieted down but aren’t as defined as you’d like?

Are you going through menopause and seeing weight creep on around your middle?

Are you feeling like your metabolism is broken?

Have you plateaued in your weight loss journey after being in a deficit for 6 months or more?

If you said yes to any of these, it may be time to focus on a muscle building phase.

Building muscle can improve our body composition if we’re already pretty lean, making us look leaner and more defined…

It can also improve our insulin sensitivity and metabolic health to avoid gaining unwanted fat as we get older…

And a bulking phase can even help us ultimately bust a weight loss plateau through a period of time focused on performance, metabolic health and hormonal balance while gaining muscle so we look leaner as we lose.

But I’ll tell you the thing that most often holds us back from seeing the amazing muscle gains that are possible…

And it isn’t even a nutritional mistake or workout one….although there are a few common ones I’ll go over to help you avoid them…

It’s the fear of gaining weight on the scale!

Many of us have worked hard to achieve our weight loss or fat loss goals. Often a number on the scale is tied to that.

Especially if you’ve lost weight more recently, the idea of seeing that number go up can freak you out.

But honestly, it might and you may look even leaner as it does.

If you’re serious about putting on muscle, consider ditching the scale and instead focus on body measurements and progress pictures for a bit.

If you do use the scale, be ready to see even an initial jump as you move to eating more, focusing on more carbs and even see more muscle tissue damage and inflammation from pushing hard in your workouts.

This isn’t fat nor muscle being gained. Sorry doesn’t happen that fast.

We have to remember that simply by no longer being in a deficit we won’t be depleted and our body is going to store the extra we’re giving it.

This means full energy stores. And as you build more muscle, the more you can store. But these stores are needed to see those gains.

And then as you build muscle, the scale may go up. Because if you gain 1lbs of muscle and don’t gain any fat, the scale is going to go up 1lbs.

Not to mention, more muscle means more storage capacity.

With pushing your lifting hard as well to promote those muscle gains, you’re also going to see jumps on the scale due to bodily process to recovery.

So to summarize, the scale will go up and may show big swings daily.

On top of this, as you see the scale go up, especially over time as you build muscle, you may even then need to embrace eating more to retain the lean muscle and increase in metabolic processes!

This is why measurements and photos can be key. Too often the scale jumps and we instantly cut back when we need to do the opposite.

It’s why we never truly make progress.

Gaining muscle is hard, especially the longer we’ve been training for. And a big part of what can sabotage us is the scale mind games.

Measure areas you want to build muscle in and those that you want to avoid gaining fat in, like your waist.

Watching trends in each can help you see where those gains are happening and how your body composition is truly changing.

Now, the how-to of bulking.

And I don’t know about you, but I want to build muscle efficiently while also not having then to backtrack a ton to lose fat.

I want to do things in a sustainable way that leads to optimized long-term results.

So I say this with still wanting you to see those pure muscle gains without gaining a ton of fat….

Ditch the steady state cardio other than walking. Stop the long HIIT sessions. Focus on lifting.

While both may have helped you lean down, they both work against those pure muscle gains.

We have to remember that what got us to one goal often works against us getting to the next level.

Cardio, especially the long run and endurance rides, is catabolic to muscle mass and depletes our glycogen stores. It can hinder us from lifting heavier and optimally recovering and rebuilding from our strength work.

It can raise cortisol levels and put our body under chronic stress.

If you want to gain muscle faster and have even been frustrated by a lack of results, ditch the cardio for a time.

This also means not turning your strength workouts into cardio sessions.

Too often to feel more worked from our workouts, because we equate feeling tired with a workout being “good enough,” we cut back on rest.

This can make us get more out of breath or feel shakier.

But it also doesn’t allow our muscles to truly recover to lift as heavy the next round. And if we can’t truly push the weights and exercise variations we’re using to work closer to true muscular failure, we aren’t going to create the same stimulus for muscle growth.

Don’t avoid longer rest periods the heavier you lift. If you’re using a big compound lift like a deadlift or bench and really trying to work to fatigue at 5 reps, you may need 2-3 minutes of rest.

You actually want to feel like you earned that and don’t fully want to get back to the weight even with that much rest!

Too often we lift submaximal loads, just stop at the top of the rep range and cut our rest to make it feel harder. But this won’t lead to the same muscle growth.

And on top of dropping the cardio, and not just focusing on our workouts making us feel tired and out of breath, you probably need to eat more.

Now if you’re thinking, “I need to burn fewer calories AND eat more?! Won’t I just gain a ton of fat?!”

The answer is, NO, especially if you are strategic in how you increase your calories and dial in your macros.

You may see an initial jump on the scale as you eat more and even potentially bump carbs, but this increase is glycogen storage and water weight retention.

Both of these things are needed to help your muscles repair and rebuild, not to mention provide you the energy in the first place to train hard and actually create progression to drive growth.

But just creating a huge surplus isn’t the answer. You want to increase your calories over what you’re consuming to maintain your weight by 100-300. The bigger the deficit, the more you may see fat being gained.

And while you may not care about gaining some fat in the process to ultimately gain more muscle, there is a point of diminishing returns where gaining fat can ultimately hinder your performance and, especially if you aren’t focusing on quality fueling, lead to slower recovery.

You also then will have to do more of a cut after if you want to lean back down and risk losing some of the muscle you worked hard to gain.

The more we end up in this bulking, cutting cycle, the more we can find ourselves gaining and losing the same few pounds over truly just slowing down to focus on recomp happening.

So a small, sustainable surplus you can increase as you make progress can help you build while staying leaner to ultimately retain more of your muscle long term.

And then focus on QUALITY – both in your workouts and your diet.

While it may be tempting to not care how you’re hitting your calories and macros, and you SHOULD work in foods you love, you do want to focus on nutrient dense foods to help your body recover optimally, and help you feel your best in your training sessions.

Eating crap, well, it makes you feel crappy and often even sluggish in your training.

Proper fueling and hydration can also help you avoid being as sore and fatigued. And the better you recover, the harder you can train and the better your gains!

The quality of your workouts is also key. Too often we go through the motions with our training. Stopping when the weight feels kind of hard and we hit the number of reps we were supposed to do.

We aren’t super intentional and focused to maximize each and every rep and push as hard as possible.

We aren’t focused on what we feel working to maximize muscle engagement.

We even rush through over paying attention to tempos and ranges of motion.

A lack of attention and focus doesn’t allow us to optimize our training sessions. The more experienced a lifter you are, the more this lack of attention and focus will hold you back.

Don’t ignore the importance of really focusing on quality not just quantity in everything you do. It isn’t just about more moves.

It’s about having a purpose for everything you include.

It’s not just about more calories or carbs, it’s about quality and even playing around with timing.

Don’t overwhelm yourself with the details, especially to start, but be conscious of all that you’re including and track and record how you feel.

The more you understand all the habits you’re implementing, the more you can tweak as you go to truly see results build!

Want a custom plan and guidance to build your leanest, strongest body no matter your age?

–> Learn more about my 1:1 Coaching and schedule a consultation

How to Actually Get Abs (10 Annoying Tips That Work!)

How to Actually Get Abs (10 Annoying Tips That Work!)

by | Mar 30, 2025 | Blog, Diet

So you want to see more ab definition…

You want to achieve that elusive “six pack”…

Well, here are 10 annoying nutrition tips to help you get there!

But a word of warning to get abs, you can’t be concerned with sustainability.

That comes later.

This isn’t the time to focus on how you can work in your cocktails or your favorite desserts as much as I’m all about balance long-term.

Because what we do to achieve a goal, is NOT what we do to maintain it.

But to reach a level of leanness you’ve never achieved, or haven’t seen in awhile, you’ve got to be willing to sacrifice and push hard, especially when you’d rather sit on the coach and binge watch chick flicks while eating ice cream…

Maybe that’s just me…

But achieving abs is about pushing your body’s set point, and that does mean being more precise with your diet and workouts.

Those 1% matter.

That’s why these 10 tips are key.

And note, simple doesn’t mean easy.

Actually often the simpler something is, the harder it is long term and the more tempted we are to try to do more or chase a new fad diet or shiny object…

Don’t.

The biggest thing is CONSISTENCY with all of this past the point you want to quit…PERIOD.

Which is why Tip #1 is – Be boring.

Yup. Boring.

I love trying new restaurants, and have more favorite restaurants on doordash than I should probably admit while always looking for what’s new…

But if you’re focused on getting abs, especially for the first time, diversity is your enemy.

It can trigger cravings.

Make hitting your macros harder.

And it can make it tougher to know if something is or isn’t working.

The more you keep things basic, the easier the process will be.

Tip #2: Cut back on protein bars.

I don’t know about you, but I don’t like feeling hungry.

And you are going to be a bit hungry when first pushing to a new level of leanness.

That’s why cutting back on processed snacks like protein bars can be key. They are very calorically dense often for very few bites.

They often are not satisfying in the slightest and leave you feeling still hungry right after due to the lack of food volume.

So be conscious of how you use them and even try to include them with other high volume foods or only when on the go!

Tip #3: Stop the daily fluctuations.

If you want results to snowball faster, you’ve got to be willing to be more precise. That means hitting your macros within 2% and 50 calories plus or minus daily.

Not just in weekly averages where things fluctuate greatly day to day.

Not excusing a day “off plan”, which can often impact our macros more than we realize.

But every single day hitting those numbers consistently and precisely, even using the same meals and foods as I mentioned with tip 1.

That’s what adds up and allows us to know what is and isn’t working.

And if you’re thinking, “That isn’t sustainable.”

It’s not meant to be. What we do to reach a goal isn’t what we do to maintain it. And during maintenance a new balance has to evolve.

But to first get there, you’ve got to embrace the grind!

Tip #4: Focus on fiber.

Very rarely is gut health and fiber the first thing that comes to mind when you think about getting lean and losing fat.

But focusing on getting about 25-30 grams of fiber per day can really improve your fat loss results.

A healthy gut, and consuming enough fiber, reduces inflammation and cravings and improves insulin sensitivity and satiety.

It keeps your metabolic rate higher and even reduces the rate of protein breakdown to help you preserve your muscle mass as you lean down.

So take care of your gut with fiber to balance your appetite and make the fat loss process easier!

Tip #5: Get 30-40 grams of protein per meal.

Yup. The tip all too many of us know and resist…increasing our protein!

But not just increasing our overall daily totals, specifically focusing on that 30-40 gram range for a meal or more.

While many have heard the myth you won’t utilize more in one sitting, studies have shown you will utilize up to 100 grams efficiently.

And that 30-40 gram range is a great way to create an anabolic response even as we get older and we aren’t able to utilize protein as efficiently.

That amount helps make sure you’re fueling your lean muscle while also accounting for the fact that protein is used for so much else in our body.

Being in a deficit, you are deficient and depleted. Getting enough protein ensures you aren’t catabolizing your muscle mass to get the amino acids you need for repair or other bodily processes.

Not to mention, you burn more calories even at rest to digest protein making it something you can eat more of without as much risk of gaining unwanted fat.

Tips #6: Prioritize carbs around your workout.

Carbs are immediate fuel.

To push hard in our workouts to get the biggest benefit, we need that energy source especially while in a deficit.

Timing more carbs pre-workout can help you have that readily available fuel while creating that anabolic environment to build muscle.

So no matter exactly your carb ratio, focus on getting some carbs for full glycogen stores prior to your training and then even refueling with carbs post workout to help you repair and rebuild.

Carbs are also protein sparing so help you really protect that lean muscle mass and use that protein more efficiently!

And do not fear if you train at night eating more carbs later in the day!

Tip #7: Take breaks.

While you may think, “It’s only a couple of pounds.” Those last few pounds are often the slowest to lose and the ones you have to be most strategic in losing.

Push too great a deficit and you risk losing even more muscle in the process.

But our body adapts to what we do.

It’s why the process isn’t linear and at times you have to step back from your cut and push to get lean and take that diet break.

This ultimately allows you to be consistent for longer and not burn out, not only mentally but physically.

It allows you to even add a bit of muscle and avoid metabolic adaptations along the way.

So if you’ve been pushing hard toward your goals for a few months, consider a 1-2 week phase of eating at maintenance as you push your training to build muscle and get that mental break from more intensive dieting.

Tip #8: Be careful of pre-workout or fat burners.

I know it’s tempting to want a quick fix or a boost, but these supplements can be dangerous and also have a further reaching impact on our recovery than we realize.

And our sleep is so essential to balancing our appetite and hormone levels for fat loss not to mention recovery from our workouts to maintain muscle.

While they may feel good to boost our energy and provide a temporary metabolic boost, they can impact our sleep and recovery in a negative way.

And unless we keep consuming more and more, we won’t keep seeing the same boost from them.

So if you’re finding you want to jump to using these things, assess your meal timing and first consider just something simple like a cup of tea or coffee before you train if you need. But less is more and you can’t out supplement your workouts or macros!

Tip #9: Don’t set it and forget it!

Your body is adapting and changing through your journey to get abs. Your lifestyle and stress and priorities are also shifting.

That means you can’t just set your macros or diet habits and then go on autopilot.

While we don’t want to be changing things up every other second, we do need to watch progress and adjust as we go.

That may mean a diet break. It may mean a change in types of foods. It may even mean shifting macro breakdowns, cycling up and down in protein or even changing carbs and fat levels based on shifts in our activity.

But track and monitor your progress to adjust as you go and not feel like something should work forever in one form. Because it won’t!

Tip #10: Suck It Up Buttercup.

To reach any big, lofty goal, you’re going to have times you don’t want to do what you should.

Times things stink.

They don’t feel sustainable.

You don’t enjoy them.

At these times, you need to tell yourself to suck it up and keep going. That’s the only way for you to push through.

And when it feels like nothing is happening, that’s often where we usually quit and where we need to keep going instead. Because often that is right before we break through and really see results begin to pop.

So if you’ve even felt like you’ve looked worse recently while pushing hard, KEEP GOING! Realize the areas that have improved and celebrate your consistency and realize it is part of the process!

But focus on consistent changes that build past the point you want to quit.

And realize that precision is so important when we want to push boundaries. Embrace the hard and keep going!

Dial in your diet to match your workouts and build your leanest, strongest body ever with my Metabolic Shred…

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How To Build Muscle (Using Double Progression)

How To Build Muscle (Using Double Progression)

by | Mar 23, 2025 | Blog, Exercises, Workouts

Gaining muscle is a slow process.

While you’d think being a more experienced exerciser would have its advantages, gaining muscle faster isn’t one of them. It actually gets harder the longer we’ve been training.

That’s why it is key, no matter our fitness level, that we focus on the double progression technique to maximize our efficiency and see better muscle and strength gains faster.

Before I go over what double progression is and how to use it in your routine, I want to shed some light on how quickly we can actually expect to see muscle gains, especially based on how long we’ve been training.

And I will tell you, one of the BIGGEST things holding many back from truly seeing their hard work pay off in the gym IS the nutritional component which I’ll touch on a tip at the end.

But in terms of how fast you can see results…

Lyle McDonald’s research shows us that a more newbie lifter can gain up to 1lbs per month as a woman and up to 2lbs as a male.

With each year of training that goes down.

At just even 4 years of training experience, which many of us have been training for decades even, muscle gains are just even a few pounds per YEAR. Yes, not per month, per year! Women can see .1lbs per month and men .25lbs per month.

And this is often when our training is even more optimized for results. Which honestly…most of our training routines aren’t.

Not in a bad way, we just don’t push the progression as much as we could because we’re worn out from life.

We include too much cardio.

We miss days.

We get bored and want to try something new over staying consistent.

Heck we even try to do too much to try to rush results.

Or we simply don’t really fuel to promote our hard work in the gym.

But we’re human! This is going to happen!

That’s why I think it’s key we not only A. Remember to be patient but B. Also take ourselves back to basics and refocus on quality and intentionality with those basic systems over just trying to work harder and do more.

And that’s why I want to remind you of this key training technique – double progression.

So what is double progression and how can you use it?

Have you ever in your workouts had a rep range of 6-12 reps and picked a weight, gotten 12 reps and just stayed there for all the sets?

It felt “hard enough?”

You could have pushed harder.

Or have you ever just done the bare minimum in reps with weights and then tried to go up in weight the next week only to find you can’t keep going heavier week after week in your progression and are maxed out?

You’ve wasted another way to progress!

Trust me, I’ve been guilty of these both at times. Trying to push too hard with only changing loads. Or just going to the top of the rep range and stopping there.

I’ve even had times where I’m constantly changing weights and reps all at the same time.

But this all holds us back even when we FEEL like we’re working hard.

It’s also not a strategic, intentional build that allows us to truly push and optimize.

And this is where Double Progression can help.

Double progression helps you progress the same move in two different ways – by adjusting reps and by adjusting weight, but with one driving the other.

This method regulates how you increase both volume but also intensity of your training.

So…How it works….

It can be used with any rep range you have assigned (let’s say you’re doing 6-12 reps).

Once you hit the top of that range for a certain number of sets (usually 1-3), you’ll increase weight (generally not more than 5-10 pounds).

You want this increase to force you back down toward the bottom of that rep range (so more like 6-8 reps).

You’ll then keep this weight until you can again hit 12 reps for 1-3 rounds. At that time, you’ll move back to increasing weight.

With this double progression, you’re first working to increase reps, which is volume, before then progressing by increasing weight, or the intensity.

This is that double progression.

An example of this may be if you’re doing Goblet Squats for 6-12 reps and you decide if you can do one set of 12 you’ll increase. You have 3 working sets.

You do 12 reps with your weight for your first round. So you go up.

The next round, you can only do 8 reps with the heavier weight. So you stay there for the final round, performing another 8 reps.

Next week you start with that same weight but do 10 reps. You can stay there for all 3 rounds.

The following week you again are able to do 12 reps so you go up.

This push to get out more reps with a weight before increasing is what helps you optimally drive muscle growth, maintaining proper form while constantly pushing that progression.

But there may be some times we misjudge weights, going too light or too heavy.

There may be times that you find you go up in weight and can again hit the top end of that range. Don’t be afraid to go up again.

There may also be times that you miss the bottom of the rep range when increasing weights.

If this happens, you may find you drop down to a weight between what you had used and the weight you’re now using.

If you don’t have a weight between or feel like you can maintain proper form with just a quick pause between a few reps, you may pause for 15-20 seconds to complete the reps.

Just then stay at this weight for longer to progress that volume.

If you are doing 3 rounds and find you miss the rep range on the first round, you can then either use the short pause to keep the weight over the rounds or even lower weights for the final rounds, knowing the lighter weight will be harder simply because of going heavier to start.

The key is to focus on increasing the number of reps you can do first with a weight before you then add weight over always just trying to go heavier.

But part of what also pushes you with double progression is not just stopping at a rep number because it’s the top one listed. This pushes you to truly test out your limits, even working down in reps as you add weight!

Don’t be afraid to use this technique with any lift you include in your workout routine where you really want to make sure you’re maximizing your efforts, especially if you’ve felt stuck in your progression!

Now, the one very side note I wanted to mention with nutrition to optimize your muscle gains…

Eat to fuel that growth!

If you’re putting in this work to build muscle in the gym, you need to make sure your diet is working with you, not against you.

Too often I see clients, especially after a weight loss phase, not eating enough. Partly because they’ve trained their body to function in a deficit and the hunger cues even aren’t there.

Partly because they are afraid of gaining fat, which I totally get.

But building muscle requires us to have adequate fuel to not only truly be able to train hard but also to build more muscle, which requires more energy to be maintained.

This doesn’t mean go crazy with the surplus, but if you’ve been struggling to build, you need to assess whether your diet is truly in line with your goals.

Be conscious that with building muscle, especially the more advanced you are, the more precise you sometimes need to be in optimizing your diet to complement.

But if you want to build more strength and muscle, make sure you’re using this double progression technique in your training while fueling those gains!

Dial in your workouts to build muscle and strength and see that amazing definition…

–> Learn more about Dynamic Strength